,

Constipated Despite Eating Fibre? Here’s What Your Gut Might Be Telling You

Constipated Despite Eating Fibre?
Here’s what could be happening in the Gut

It’s quite common for our naturopath at Your Wellness Centre to have clients who eat plenty of fibre, but are still constipated.
The reason for the fibre intake they explain is to help their constipation problem in the first place. And we all understand that this is often advised..

Constipation can be more complex than it seems, and, if this is you, your gut might be in need of extra attention.

There are actually some other reasons behind constipation that fibre alone can’t fix.  So here are some reasons why this may be the case.

1. You Could Be Dehydrated

You see, fibre needs water to work. If you increase your fibre intake without increasing your water intake, it can actually worsen constipation.

Here’s what to try:

  • Sip warm water regularly through the day
  • Aim for 6–8 glasses of water daily (more if you’re active or drink caffeine)
  • Herbal teas like ginger, peppermint, or liquorice can support digestion.

2. Your Magnesium Might Be Low

Magnesium helps relax the muscles in your intestines and keeps the bowels moving. Low magnesium is very common, especially in times of stress.

Here’s what to try:

  • Magnesium citrate (in low doses) can help with bowel regularity
  • Consume more foods that are high in magnesium, like leafy greens, pumpkin seeds, avocado, almonds
  • Naturopaths at Your Wellness Centre use a range of Magnesium formulas and so are able to recommend a suitable magnesium for you.

3. Your Gut Flora Might Be Out of Balance

The bacteria in your gut play a big role in bowel function. A disrupted microbiome can lead to sluggish digestion, even if your diet is rich in fibre.

Here’s what to try:

  • Add fermented foods like kefir, sauerkraut, kimchi, or miso (if tolerated) to your diet.
  • Add a quality probiotic under the guidance of Naturopaths at Your Wellness Centre.
  • Avoid excessive sugar and highly processed foods

4. You could be Stressed or Excessively busy

Stress activates your sympathetic nervous system (fight-or-flight), which slows digestion.
To be help regular bowel movements, your parasympathetic system (rest-and-digest) needs to work well.

Here’s what to try:

  • Try 5-10 minutes of deep belly breathing before meals
  • Create a relaxed routine around mealtimes
  • Consider mindfulness, yoga, or even gentle walking after dinner

5. You May Have Slow Gut Transit or Pelvic Floor Dysfunction

In some individuals, food moves really slowly through the colon. making it hard to eliminate properly. Additionally there may be muscle dysfunction in the pelvic floor area,.

What to try:

  • A foot stool under your feet when on the toilet can improve positioning
  • Avoid excessive straining
  • Pelvic floor exercises as prescribed by a physiotherapist could be useful

Keep in Mind:

Fibre is an important part of digestive health — but it’s not the whole story. If you’re eating well and still experiencing constipation, it’s recommended to look into this further.

At Your Wellness Centre, we help uncover the root causes of gut issues, so you can feel lighter, clearer, and more energised.

Need personalised support for your gut?
You are invited to contact us.

For a free 15-minute Consultation to see how we can help, you can Book on Line
or ring 9879 9596
email: health@yourwellnesscentre.com.au

/by