Addressing Digestive Discomfort: A Look at Fiber's Role in Alleviating Diarrhea and Constipation
Viscous soluble fiber: A Remedy for Both Constipation and Diarrhea
In the realm of digestive health, the universal advice to consume more fiber appears applicable to two seemingly opposite conditions: constipation and diarrhea. While various types of fiber offer specific benefits for certain issues, viscous soluble fiber stands out for its ability to address both complications.
"Viscous fiber is particularly effective in alleviating both constipation and diarrhea," says Emily Pollard, RDN, LDN, a dietitian who specializes in chronic gut issues. "Its ability to soften and slow down stool movement makes it a versatile solution for individuals experiencing either issue."
Carbohydrates fall into three categories, one of which is fiber. It comes in two general forms: soluble and insoluble. Soluble fiber, which has water-dissolving properties, can be further categorized into viscous and nonviscous. Foods like kiwis, prunes, chia seeds, oatmeal, and psyllium fiber supplements such as Metamucil provide viscous soluble fiber.
In circumventing constipation, viscous soluble fiber absorbs water and bulks up stool, making it softer and easier to pass. By contrast, viscous fiber can help reduce the frequency of diarrhea by absorbing excess water and slowing the movement of stool.
"Think of your poop as a sponge," explains Darren Brenner, MD, a gastroenterologist at Northwestern Medicine Digestive Health Center and professor of medicine at Northwestern University. "In cases of diarrhea, the sponge is overly saturated. Adding soluble fiber to the equation absorbs water, thus bulking up the stool and slowing its passage through the digestive tract."
Conversely, for individuals suffering from constipation - characterized by hard, difficult-to-pass stool - viscous soluble fiber bulks up the stool by enlarging the sponge's surface area, thereby drawing in more water from the digestive tract and softening it.
In managing both conditions, viscous soluble fiber acts as a bulking agent, making bowel movements more comfortable. It can soften hard stools or absorb water when necessary, making stool easier to pass. "I always tell my patients that if things are too hard, it will soften them," says Dr. Brenner. "If they're too loose and too watery, it'll absorb the fluid and bulk them up."
Advice for Integrating More Fiber into Your Diet
Even for those whose digestive systems function optimally, increasing fiber intake is still beneficial. Apart from promoting healthier bowel movements, fiber aids in maintaining heart health by reducing cholesterol and blood pressure. However, the US Dietary Guidelines suggest that over 90% of women fail to consume the recommended 25 grams of fiber per day.
Incorporating viscous soluble fiber into your daily consumption can improve overall digestive health. Incremental increases are recommended to avoid triggering gastrointestinal symptoms, such as bloating and gas. Aim to raise your viscous soluble intake by two to four grams every day, up to a maximum of about 10 grams. Water intake should also be increased to facilitate the softening of stool and ease its passage.
Chronic digestive issues, such as persistent diarrhea or constipation, may require medical intervention. If these complications hinder daily activities or manifest with severe symptoms like extreme pain, bleeding when using the restroom, or severe heartburn, consult a primary care physician or a gastroenterologist for guidance.
- Viscous soluble fiber, found in foods like kiwis, prunes, and psyllium fiber supplements, can help alleviate both constipation and diarrhea, making it a versatile solution for various digestive issues.
- Consuming more viscous soluble fiber can enhance one's diet and overall health-and-wellness, as it promotes healthier bowel movements and aids in maintaining heart health by reducing cholesterol and blood pressure.
- To integrate more viscous soluble fiber into your diet, consider foods such as oatmeal, chia seeds, and fiber supplements, and aim for incremental increases of two to four grams per day, up to a maximum of around 10 grams, while also increasing water intake to facilitate easier bowel movements.
- In circumstances where chronic digestive issues like persistent diarrhea or constipation persist and hinder daily activities or manifest with severe symptoms like extreme pain, bleeding, or severe heartburn, it's important to consult a primary care physician or a gastroenterologist for guidance.
- In managing both constipation and diarrhea, viscous soluble fiber acts as a bulking agent, making bowel movements more comfortable by either softening hard stools or absorbing water to make stool easier to pass.
