Should You Take a Fiber Supplement If You Can’t Poop?

Constipation is no fun. Yet, it’s incredibly common. According to the National Institute of Diabetes and Digestive and Kidney Diseases, roughly 16% of U.S. adults struggle with it. And if you’re over 60, that number jumps to 33%. The good news is that a fiber supplement can help get things going. 

That said, if you’re struggling with constipation, a fiber supplement shouldn’t be the only tool in your toolkit for staying regular. “I generally recommend that fiber from foods comes first, but supplements can be an easy and convenient way to help,” says Amanda Sauceda, M.S., RD, a registered dietitian specializing in gut health. 

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But first, what, exactly, is constipation? You might be surprised to learn that there are several different symptoms. The first is having less than three bowel movements per week. However, constipation can also occur if your stools are hard, dry and difficult to pass. Or you may feel like you haven’t completely eliminated everything in there, even after you go. 

If constipation is messing with your digestion, here’s when to take a fiber supplement, the risks of taking one, plus other tips to stay regular.

When Should You Take a Supplement?

“People who are dealing with constipation, diarrhea or generally lacking enough fiber in their diet may benefit from a fiber supplement,” says Liz McMahon, M.P.H., RD, CNSC, a registered dietitian specializing in IBS. To put that into perspective, research reveals that only 9% of women and 5% of men consume the daily recommended 25 to 38 grams of fiber they need for optimal health. Meanwhile, an estimated 60 to 70 million Americans are living with a digestive disease, such as chronic constipation. So, many of us could use a little help in the fiber department. 

There are several different types of fiber supplements, and the best kind for you depends on the reason you’re taking one. For example, McMahon says that psyllium husk can help with both constipation and diarrhea. 

Constipation isn’t the only reason to take a fiber supplement. Fiber supplements may also be beneficial in lowering harmful LDL cholesterol, so they may promote better heart health, says Lisa Andrews, M.Ed., RD, LD, a registered dietitian and owner of Sound Bites Nutrition. This is particularly true for viscous fibers like psyllium, pectin, guar gum and beta-glucan. 

A fiber supplement can also come in handy when you’re traveling, says Sauceda. “Travel does tend to throw off the gut, and you’re less likely to be eating your usual fiber foods, so a supplement can really help,” she says. “Plus, many brands carry single servings, making it easy to add to your bag.” Pro tip: Test out your fiber supplement before your trip to avoid any GI mishaps while you’re on the road. 

You’ll also want to speak with your health care provider for individualized guidance on an appropriate dose for you. And be sure to follow the manufacturer’s instructions.

Risks of Taking a Fiber Supplement 

As beneficial as fiber is, increasing your intake too quickly can lead to unpleasant digestive symptoms like gas, cramps and bloating. “It can be especially easy to overdo the fiber with a supplement because a little can go a long way,” says Sauceda. “Just like you would slowly add fiber foods into your diet to minimize discomfort, you want to do the same thing with a supplement.”

There’s another reason to go slow. “Taking a fiber supplement if you are really backed up can actually make things worse, making you more constipated,” says McMahon. “If you’ve had this issue before, you may not be getting enough hydration for it to work, or you may need to try some type of laxative first.” Fiber needs fluids to pass through your gut easily, so be sure to drink plenty of water as you increase your fiber intake.

It’s easy to assume that a supplement can satisfy all your fiber needs. But it’s not a substitute for fiber-rich foods like fruits, vegetables, whole grains, nuts, seeds, beans and legumes. In addition to fiber, these are also full of vitamins, minerals, antioxidants and other health-promoting nutrients.

Strategies to Get Things Moving

You can get fiber from all kinds of plant foods, but when you’re backed up some may work better than others. “Three foods I recommend to all my constipation clients: kiwis, prunes and ground flaxseed,” says McMahon. “They all have a laxative effect and provide a source of fiber.” 

While it’s easy to get hyperfocused on eating enough fiber to stay regular, it’s important to zoom out and consider whether you’re eating enough food overall. Not eating enough can slow down your digestion, potentially causing or worsening constipation. Plus, following restrictive diets may cause you to miss out on other key nutrients for gut health. “Avoid diet extremes such as low-carb diets, which are low in dietary fiber,” says Andrews. 

Also, consider whether you’ve had enough to drink lately. Hydration is super important for moving waste through your system and making stool easier to pass. A good goal, according to the National Institutes of Health, is 8 to 10 cups of liquid per day, especially water.

Another often-overlooked way to get things moving is stress management. “Too much stress can make your gut sluggish,” says Sauceda. “Stress, even lack of sleep, can lead to constipation, and this is because of the mind-gut connection.” She suggests stress management techniques like meditation, journaling and breathing exercises. Consider trying these or others that work for you.

Finally, make sure you’re staying active. “Moving your body can help stimulate the gut, which can keep things going in the right direction,” says Sauceda. That doesn’t mean you have to run a marathon or sweat it out for hours in the gym. “Something as simple as just walking after meals or throughout the day can help,” says McMahon. 

The Bottom Line 

Constipation can be a real nuisance. But there are things you can do to help get things moving, and that includes taking a fiber supplement. After all, most of us don’t get enough fiber in our diets anyway. Just keep in mind that fiber supplements aren’t a magic bullet for constipation relief. It’s also important to eat lots of nutritious high-fiber foods, stay hydrated, be active and manage stress. As with any supplement, be sure to speak with your health care provider for individualized guidance on the optimal type and dose for you.