Fibre is widely recognised as an essential component of a healthy diet, especially for supporting digestion and regular bowel movements. However, nutrition expert Paridhi Garg explains that simply increasing fibre intake may not be enough to relieve constipation or improve gut health. According to her, fibre functions best when supported by other lifestyle and dietary factors, emphasising that “fibre never works alone.”
Dietary fibre, a plant-based carbohydrate that the body cannot digest or absorb, plays a crucial role in digestive health. It is broadly classified into soluble and insoluble fibre. Soluble fibre dissolves in water to form a gel-like substance, helping slow digestion and regulate blood sugar and cholesterol levels. It is commonly found in foods such as oats, beans, peas, and psyllium. Insoluble fibre, on the other hand, does not dissolve in water and helps add bulk to stool, aiding its movement through the digestive tract. Sources include whole wheat, wheat bran, nuts, and legumes.
Despite consuming adequate fibre, many people continue to experience constipation. According to Paridhi, this happens because fibre depends on several supporting factors to work effectively. Physical movement is essential, as gut motility improves with activities like walking, light stretching, yoga, or short post-meal movement. Hydration is equally important because fibre absorbs water to soften stools, making consistent fluid intake throughout the day necessary.
Balanced meals also play a role in digestion. Fibre works best when paired with protein and healthy fats such as eggs, curd, paneer, dal, nuts, and seeds. Another key factor is the pace at which fibre is introduced into the diet. A sudden increase can overwhelm the digestive system, while a gradual rise of around 10 to 15 percent per week allows the gut and its microbes to adjust smoothly.
Stress management is another overlooked element of gut health. The digestive system is closely connected to the nervous system, meaning irregular routines, lack of sleep, and rushed meals can disrupt bowel movements. Maintaining consistent meal timings, eating mindfully, and prioritising rest can significantly support digestion.
Paridhi highlights that constipation is not just a fibre-related issue but a sign that the digestive system needs overall support. A holistic approach that includes movement, hydration, balanced nutrition, gradual dietary changes, and stress reduction is key to achieving long-term digestive health.
