Can too much fiber cause constipation in cats

Does Fiber Relieve or Cause Constipation? A Critical Look

Eating fiber-rich foods can help optimize digestive health, but too much fiber may worsen constipation if insufficient fiber isnt the cause.

Constipation is a common problem that affects up to 20% of people every year (1, 2).

Its a difficult condition to define, as bathroom habits vary considerably from person to person.

However, if you have less than three bowel movements a week and your stools are hard, dry and difficult to pass, youre likely constipated.

One of the most common pieces of advice for people who are constipated is to eat more fiber.

But does this advice actually work? Lets have a look.

Fiber Is Generally Good for Digestion

Dietary fiber is the name given to the non-digestible carbohydrates in plants. It can be found in all plant foods, including fruits, vegetables, grains, nuts and seeds.

Its usually categorized into two groups, based on solubility:

• Insoluble fiber: Found in wheat bran, vegetables and whole grains.
• Soluble fiber: Found in oat bran, nuts, seeds, beans, lentils and peas, as well as some fruits and vegetables.

That said, most fiber-rich foods contain a mixture of insoluble and soluble fiber in varying proportions.

Even though your body cant digest fiber, eating enough of it is thought to be very important for your gut health. This is partly because dietary fiber increases the size of your stools and makes them softer.

Larger, softer stools help keep you regular, as they move more quickly through your bowels and are easier to pass (3).

These two types of fiber help with this in slightly different ways.

Insoluble fiber bulks up your stool and acts like a brush, sweeping through your bowels to get everything out and keep things moving.

The soluble variety absorbs water and forms a gel-like substance. This helps your stool pass smoothly through your bowels and improves its form and consistency.

The fermentation of one type of soluble fiber, known as prebiotics, in the large intestine can also help maintain a healthy gut by increasing its number of good bacteria (4).

This could also improve your health by decreasing your risk of type 2 diabetes, heart disease and obesity (5).

Bottom Line:

Eating enough fiber can help keep you regular. It can also improve the balance of good bacteria in your gut. This may reduce your risk of various diseases, such as heart disease, obesity and diabetes.

It Can Relieve Constipation for Many People

If youre constipated and have a low fiber intake, eating more of it could help.

Studies have shown that increasing the amount of fiber you eat could increase the number of stools that you pass (6).

In fact, a recent review showed that 77% of people with chronic constipation found some relief by increasing their fiber intake (7).

Moreover, two studies have found that increasing dietary fiber intake could be as effective as the laxative lactulose for relieving constipation in children (8, 9).

This means that for many people with constipation, simply eating more fiber could be enough to fix the problem (10, 11).

It is generally recommended that men eat 38 grams of fiber per day, and that women eat 25 grams (12).

Unfortunately, its estimated that most people eat less than half of this amount, only reaching between 1218 grams per day (3, 13, 14).

Bottom Line:

Most people dont eat enough dietary fiber. Those who lack fiber in their diet may experience relief by increasing their intake.

In Some Cases, Eating More Fiber Makes Constipation Worse

In theory, fiber should help prevent and treat constipation.

However, the evidence shows that this advice does not work for everyone.

While some studies show that adding fiber to your diet may improve your symptoms, other studies show that reducing your intake is best (15).

Also, a recent review found that although fiber was effective at increasing the number of bowel movements, it didnt help with other symptoms of constipation like stool consistency, pain, bloating and gas (6).

To find out if increasing your fiber intake will help your constipation, try to determine its cause. You can become constipated for a number of reasons, including:

• Lifestyle factors: Low dietary fiber intake, inactivity and low fluid intake.
• Medications or supplements: Examples include opioid painkillers, antidepressants, antipsychotics and some antacids.
• Disease: Examples include diabetes, irritable bowel syndrome, inflammatory bowel disease and neurological conditions like Parkinsons.
• Unknown: The cause of some peoples chronic constipation is unknown. This is known as chronic idiopathic constipation.

If you already eat plenty of fiber and your constipation is caused by something else, then adding more fiber may not help and could even make the problem worse (15).

Interestingly, studies have shown that some people with constipation eat similar amounts of fiber as those who dont have the condition (16, 17).

One 6-month study in 63 people found that for people with chronic idiopathic constipation, a low-fiber or even a no-fiber diet drastically improved their symptoms. Removing the fiber basically cured them of the constipation (18).

This is also true for people who have irritable bowel syndrome (IBS), as many high-fiber foods are also high in FODMAPS, which worsen IBS symptoms (19, 20).

Nevertheless, given fibers potential health benefits, you shouldnt adopt a low-fiber diet over the long term without consulting your doctor or dietitian.

Furthermore, theres evidence that non-fermentable, soluble fiber supplements may benefit these individuals, even though they dont tolerate other types of fiber well.

Bottom Line:

For people who eat enough fiber but are still constipated, eating more of it could make their problems worse. In some cases, reducing dietary fiber could help relieve constipation.

The Best Types of Fiber to Get Rid of Constipation

Fiber supplements can help treat constipation, including for those who have chronic constipation or IBS (21).

However, if you have chronic constipation or are experiencing symptoms like pain, wind, bloating and gas, it may be best to go for a non-fermentable, soluble fiber supplement (22, 23, 24).

This is because fermentable fiber is used as food by the bacteria in your gut, resulting in the production of gases in your large intestine.

This could cause an increase in gas production in your gut, which might make your symptoms worse.

Examples of soluble fiber supplements include:

• Psyllium: Psyllium husk and Metamucil
• Methyl cellulose: Citrucel
• Glucomannan: Glucomannan capsules or PGX
• Inulin: Benefibre (Canada), Fiber Choice or Fibersure
• Partially hydrolyzed guar gum: Hi-Maize
• Wheat dextrin: Benefiber (US)

Psyllium is often considered to be the best choice.

Despite being classified as fermentable, studies have shown that psyllium can normalize stools and is well tolerated, even by people with IBS (25, 26, 27).

Bottom Line:

If you dont get enough fiber, gradually increasing the amount of high-fiber foods in your diet could help. People with chronic constipation may benefit from a non-fermentable, soluble fiber supplement.

Best Foods to Relieve Constipation

If your fiber intake is generally low, try including more high-fiber foods like fruits, vegetables and whole grains in your diet.

This will increase both your soluble and insoluble fiber intake and could help relieve your problem.

Its best to do this gradually, as dramatically increasing your intake in a short period could cause unwanted side effects like pain, gas and bloating.

Foods high in insoluble fiber include:

• Whole grains
• Fruits and vegetables with skins
• Nuts and seeds

Foods high in soluble fiber include:

• Oats
• Flax seeds
• Barley
• Rye
• Beans and pulses
• Root vegetables

Some high-fiber foods have been shown to be particularly effective for constipation. For example, flax seeds could help if your constipation is caused by IBS (28, 29).

If you want to try flax seeds, start by taking 1 teaspoon per day and gradually increase the dose up to a maximum of 2 tablespoons throughout the day.

To make them more palatable, you can put them in a drink or sprinkle them on your yogurt, salad, cereal or soup.

Prunes can also help relieve constipation. Theyre high in fiber and also contain the sugar alcohol sorbitol, which is a natural laxative (30, 31).

Some studies have shown that prunes are more effective than fiber supplements at relieving constipation. The effective dosage is thought to be around 50 grams (or 7 medium-sized prunes) twice a day (32, 33).

However, if you have IBS, you should probably avoid prunes since sorbitol is a known FODMAP and can exacerbate your symptoms.

Bottom Line:

Insoluble and soluble fiber are found naturally in many foods. Prunes may also be helpful, as long as you dont have IBS.

Eating plenty of fiber-rich foods is a good idea to optimize digestive health.

If you become constipated and dont have much fiber in your diet, then you may benefit from eating more of it.

However, if you already get enough fiber or your constipation has another cause, increasing your fiber intake from foods may make things worse.

You may also like these related articles:

How much fiber is too much?

Too much fiber can cause symptoms such as bloating, gas, and constipation. In rare cases, it can cause intestinal blockage. Fluids, exercise, and dietary changes may help the body manage more fiber.

Dietary guidelines suggest a person should eat around 14 grams (g) of fiber for every 1,000 calories they consume. Eating more than this may lead to side effects, including gastrointestinal discomfort.

Eating too much fiber may be more likely in a person following a vegan, whole food, or raw diet.

This article explains what fiber is, how much to eat, how to tell when you have eaten too much, treatments, and good sources of fiber to introduce into a healthful diet.

Fiber is the indigestible part of plants and carbohydrates. Foods like lentils, vegetables, and cereals are high in fiber.

There are two types of dietary fiber:

• Insoluble fiber: This type does not break down as it passes through the digestive system. It adds bulk to bowel movements and helps to move food along. Sources include plant skins and certain green vegetables.
• Soluble fiber: This type forms a gel when it mixes with water and bacteria in the digestive system breaks it down. It helps keep stools soft and slows the digestive process. Sources include certain grains, seeds, and legumes.

A diet rich in fiber is essential for keeping the digestive system healthy. Research relates it to lower blood pressure and a reduced risk of heart problems, diabetes, and obesity.

However, according to a 2022 article, many people across the world do not eat enough fiber.

In general, eating too much fiber is a less common problem than eating too little.

According to the United States Department of Agriculture (USDA) Dietary Guidelines for Americans 20202025, over 90% of females and 97% of males do not eat enough fiber.

The optimal amount of fiber varies based on an individuals gender, age, and pregnancy status.

The USDA recommends that adults consume around 14 g of fiber for every 1,000 calories of food they eat. For someone eating around 2,000 calories a day, this will mean eating about 28 g of fiber.

Eating more than this daily recommendation can cause uncomfortable side effects, especially if a person is not drinking enough water. Boosting fiber intake suddenly may also lead to side effects.

The most common symptoms of eating too much fiber are:

Too much fiber may also cause nutrient deficiencies, as it can interfere with the bodys ability to absorb essential nutrients. This unwanted result is because the fiber binds with minerals, including calcium, zinc, and iron.

Fiber makes bowel movements bigger and bulkier. It also promotes fermentation and gas formation. This is why excessive fiber intake frequently affects the digestive system.

However, for some people, particularly those with irritable bowel syndrome (IBS), low fiber levels can cause the digestive symptoms above, and increasing fiber levels might be beneficial.

If a healthcare professional confirms that a persons symptoms are due to excessive amounts of fiber, they may suggest the following steps to manage symptoms:

• reducing fiber consumption
• increasing fluid intake
• getting more exercise
• avoiding food that increases bloating, such as chewing gum

An older study from 2012 tested the effects of changing the fiber intake of 63 people experiencing constipation, bloating, and stomach pain.

In this study, individuals who reduced their fiber intake had more frequent bowel movements, less bloating, and less abdominal pain.

A low fiber diet

If a person has severe symptoms, a doctor may recommend a low fiber diet, which means eating low fiber foods until their symptoms ease. Doctors may prescribe this diet for individuals with serious digestive conditions or after certain procedures.

A person might include the following foods in a low fiber diet:

• white bread, rice, or pasta
• corn or rice breakfast cereals
• potatoes without skins
• tomato products without skins
• well-cooked vegetables without skins
• smooth fruit juices
• fresh meat without excess fat
• fish
• dairy, including milk, cheese, and smooth yogurts
• eggs

People should speak with their doctor before trying a low fiber diet, as it is not suitable for everyone.

Both soluble and insoluble fiber are necessary for a healthful diet. Individuals can strive to reach the recommended daily level of dietary fiber by eating a diet rich in:

According to the British Heart Foundation, it is better to consume naturally occurring fiber than to get fiber from supplements.

When someone has eaten too much fiber, the discomfort will pass over time as the body eliminates the fibrous foods.

People may relieve their discomfort by decreasing their fiber intake to the daily recommendation, increasing the amount of water they drink, and exercising more.

They can also speak with a healthcare professional for treatment to relieve their symptoms.

Below are some common questions about excess fiber intake.

Why would someone have constipation even though they eat a lot of fiber?

A person can experience constipation if they eat too much or too little fiber. People should aim to eat around 14 g of fiber for every 1,000 calories of food.

If someone thinks their fiber levels are causing constipation, they should speak with a healthcare professional for further help.

How can someone fix constipation from too much fiber?

A person should speak with a healthcare professional before adjusting their fiber levels to ensure that excess fiber is definitely the cause of their constipation. A doctor may suggest reducing their fiber intake or increasing their fluids and exercise.

Fiber is an essential part of a healthy diet. However, excessive amounts of fiber can cause symptoms such as constipation, discomfort, and nausea.

Healthcare professionals may recommend increasing fluid intake or exercising more to relieve these symptoms.

Achieving the recommended daily fiber targets is worth the effort because the health dangers of not eating enough fiber outweigh the discomfort of eating too much.