Constipation is often accompanied by bloating. One of the first things you might think to do if you experience regular constipation is to take a fiber supplement or increase the fiber in your diet. Fiber gives bulk to the stool which stimulates motility so you can have a bowel movement. However, many high fiber foods contain prebiotic qualities, which means they feed the microbes in your gut. Usually we think of prebiotics as a good thing, as they create an environment where probiotics, or beneficial bacteria, can flourish. However, prebiotic rich fibers can be fermentable, and when the microbes feed on them, gasses are released. For this reason, many people with constipation find the very fiber that is supposed to help them go to the bathroom ends up bloating them and making them feel even worse.
The following list contains foods that are high in fiber but are not high in fermentable carbohydrates, otherwise known as FODMAPS (fermentable oligo-, di-, mono-saccharides and polyols). I recommend gradually introducing these high fiber foods into your diet, along with plenty of water, to a goal of 20-35 grams of fiber per day, and watch the magic happen! You will be shocked to see how simple it is to get rid of your constipation just by making some changes to your diet.
High Fiber LOW FODMAP Foods
Fiber Supplements and Bloating
Many fiber supplements contain high FODMAP fiber sources. Read the ingredient list and purchase a fiber supplement that will not cause or worsen your bloating.
High FODMAP ingredients to avoid
- Chicory root fiber or extract
- Fructo-oligosaccharides (FOS)
Low FODMAP fibers that will not contribute to bloating
- Psyllium Husk