Dietary Fibre & Constipation: A Clinical Dietitian’s Guide

🌿 Types of Fibre

Soluble fibre absorbs water and supports stool consistency and bowel regularity.
Sources: oats, barley, isabgol, chia seeds, flaxseeds, fruits and legumes.

Insoluble fibre adds bulk to stools and supports intestinal movement.
Sources: whole wheat, bran, whole grains, vegetables, fruit skins, nuts and seeds.

👉 For constipation, both soluble and insoluble fibre can be beneficial. Psyllium (isabgol) can be particularly useful when taken with adequate fluid.

📌 How Much Fibre?

For healthy Indian adults:

- Women: ~25 g/day
- Men: ~30 g/day

Fibre requirements may vary according to age, sex, energy intake and clinical condition.

💧 Don't Forget Fluids

Increasing fibre without adequate fluid may worsen bloating or constipation. Fluid requirements should be individualized according to body size, activity, climate and medical condition.

🥗 Easy Indian Fibre Sources

Fruits: Guava, apple, pear, papaya, orange, pomegranate
Vegetables: Carrot, beans, bhindi, pumpkin, lauki, tori, beetroot
Whole grains: Whole-wheat atta, oats, barley, millets
Pulses: Moong, masoor, chana, rajma, lobia
Seeds: Chia and flaxseed

Prefer whole fruits instead of juices to retain more fibre.

❤️ Benefits Beyond Constipation

Adequate fibre can support:

Better bowel regularity • Blood glucose management • Cholesterol management • Satiety & weight management • Gut health

⚠️ Clinical Reminder

More fibre is not always better. Patients with intestinal obstruction, severe GI symptoms, certain bowel conditions, postoperative complications or fluid restrictions may require a modified fibre plan.

Persistent constipation, severe abdominal pain, vomiting, blood in stool or unexplained weight loss requires medical evaluation.

At YuggCare, we believe in individualized nutrition—not one diet for everyone.

🌿 Eat smart. Fibre wisely. Hydrate appropriately.

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