Dietary fiber is the edible parts of plants or carbs that your body cannot digest. It is present in all plant foods, including vegetables, fruits, nuts, grains, legumes, and seeds. The shells of crustaceans such as lobster, crab, and shrimp also contain a form of fiber called chitin. As your body cannot digest fiber, it helps bulk up your stool and keeps your digestive system on track.
Does Fiber Make You Poop?
It depends. Most of the time, it works as a bowel regulator. It means you can rely on fiber to relieve constipation as well as diarrhea. Basically, you can find two types of fiber and they work differently.Some fibers are water soluble, while others are not. Soluble fiber helps your body absorb nutrients from food by slowing digestion. If you opt for insoluble fiber, it will add bulk to your stool and make it easy to pass through the intestines. Keeping that in mind, you can answer, "Does fiber make you poop?"
- When you are constipated, you may strain to have a bowel movement, which can be quite painful at times and even lead to several issues, such as hernias, hemorrhoids, and varicose veins. If you increase your fiber intake, it will pull water from the colon and make your stool softer, relieving your constipation. In this sense, fiber does make your poop.
- However, when you get diarrhea, there is too much water in the colon. In this case, fiber does not make you poop; instead, it will regulate your digestive system and firm up your loose stool by absorbing excess water in the bowel.
What Else Does Fiber Do?
Now that you know the answer to your question, "Does fiber make you poop?" you may also be wondering what else it can do for you. Here are some interesting benefits you get from a fiber-rich diet.
- It improves bowel health. By sticking to a high-fiber diet, you will not have to worry about developing hemorrhoids. It also prevents diverticular disease in which small pouches develop in your colon.
- It lowers cholesterol. Oats, beans, oat bran, and flaxseed contain soluble fiber, which plays a big role in lower total blood cholesterol levels. It works by lowering bad cholesterol levels.
- It regulates blood sugar. Soluble fiber is extremely beneficial for people with diabetes. It improves blood sugar levels by slowing the absorption of sugar. Insoluble fiber is equally effective and even helps prevent type 2 diabetes.
- It helps with weight management. A fiber-rich diet will make you feel full quickly and prevent hunger pangs. This will help you achieve your weight loss goals more efficiently.
Sources of Fiber and Dietary Tips
You have the answer to your question, "Does fiber make you poop?" but it is equally important to have clear knowledge about the best sources of fiber. As mentioned, fiber is present in many foods, but you have to select a source considering what you are experiencing. You should go for soluble fiber if you have diarrhea and eat insoluble fiber to deal with constipation.
- Some of the best sources of soluble fiber are apples, oats, sweet potatoes, beans, berries, plum, mangoes, kiwi, figs, and peaches.
- Some of the best sources of insoluble fiber are seeds, brown rice, cucumbers, carrots, spinach, broccoli, zucchini, lettuce, celery, and tomatoes. The skins of beans and fruits are also loaded with insoluble fiber.
You can try different options to add soluble or insoluble fiber to your diet, but you will be better off having oatmeal, yogurt with granola, or oat bran muffin for breakfast. For lunch or dinner, try chili with beans and tomato and lettuce used as toppings. Do not eat white bread with your sandwich and have a whole-wheat wrap instead. Enjoy a bean patty instead of the meat. Do not go for fries; instead, order a side fruit or salad.
Warning
It is true that fiber is good for your digestive system, but you should avoid adding too much of it too quickly to your diet. Doing this will cause abdominal bloating, intestinal gas, and cramping. Increase your fiber intake over a period of a few weeks to give the natural bacteria in your gut time to adjust to the change. Be sure to drink plenty of water when you are on a high-fiber diet.