Understanding Fiber

Good morning!

I have a question for you: do you know what fiber really is? It has a huge role in maintaining steady energy, but today, we’re here to talk about something different. Most of us assume fiber is the golden ticket to staying regular. Not a pretty topic, I know, but I want to peel back the curtain on fiber because it can go south really fast.

As someone who’s spent years digging into the science of digestion, I can tell you fiber is hugely misunderstood, and very few people get the full picture. Stick with me, because what you’re about to learn could change the way you think about fiber forever.

Key Takeaways

• Not all fiber works the same. One type softens, the other adds bulk. The right mix keeps your gut moving.

• Your colon is a water-obsessed sponge, reabsorbing fluids so efficiently that stool can dry out fast, making it rock-solid and hard to pass.

• Stress, minerals, and movement influence just as much as fiber for staying regular.

CORE

Constipation, a Growing Problem

Constipation isn’t a rare thing, somewhere between 9-20% of Americans deal with chronic constipation.¹ And that number is almost certainly underreported, because many people don’t realize they’re constipated… and many others simply don’t want to talk about it (understandably).

Historically, the default recommendation has been synthetic laxatives (we won’t name names, but yes, it rhymes with snorlax). And as lawsuits have shown, artificial laxatives come with their own list of side effects, many of which only show up later, when it’s nearly impossible to prove causation.

As we saw with melatonin, the pattern is familiar: when something isn’t naturally aligned with how the body works, the long-term consequences tend to show up eventually. People are catching on, which is why fiber has become the “natural” alternative everyone rushes to instead.

And yes, fiber does help move things along, keep some water in the mix, and can even help trap and remove toxins from the gut. The problem? Not all fiber behaves the same. And that difference matters.

With Great Power Comes Great Responsibility

Your colon has a superpower… it’s an expert at absorbing water (not my first pick either). It can reabsorb over 1.5 gallons of water per day, turning stool from semi-solid to rock-solid.² That’s great for hydration, but it can also dry things out too much, making passage difficult. Suddenly, what should have been a smooth process feels like trying to push a cement block through a garden hose.

The Types of Fibers

Insoluble fiber: This type doesn’t dissolve in water and isn’t easily fermented by gut bacteria, so it usually won’t cause gas or bloating. Its main job is to add bulk to your stool. You might think that adding bulk would make you constipated, but it actually does the opposite: the bulk stimulates your intestines to contract, which helps move stool along faster. Foods rich in this type include whole grains and nuts.

Soluble fiber: Forms a gel in water (think soaked chia seeds). In your colon, this gel keeps stool hydrated and prevents it from drying out. The perfect recipe for regularity. Foods rich in this type include fruits, veggies, legumes and oats.

Together, they help everything move smoothly, the way it should.

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CORE

The Problem

Fiber only works well if you drink enough water! When most people are constipated, they reach for high-fiber foods like bran cereal or prunes, but they do so without proper hydration. This makes your stool harder, worsening the effect.

What Can You Do?

There’s no one-size-fits-all solution when it comes to pretty much anything health related, which includes constipation. That said, here are a few of my most useful tricks.

1. Manage Stress
Stress triggers “fight or flight,” slowing your gut. It causes the muscles in the digestive tract to contract irregularly. Normally, coordinated muscle contractions, called peristalsis, move food and waste through the digestive system. Under stress, these contractions can become spasmodic and uncoordinated, leading to sluggish movement of contents through the intestines. Prioritize mental hygiene by reading, weekend walks, even staying in bed a bit longer on a lazy morning. Your gut will thank you.

2. Minerals!
I’ve personally dealt with IBS for years, with stretches of absolutely nothing happening. Adding concentrated minerals to my routine changed everything, and regularity became predictable. How does it work? By taking a more concentrated (hypertonic) dose, it shifts the way water moves in your intestines. Instead of all the water being sucked out of your stool, your digestive tract holds onto the water, keeping your stool softer and easier to pass. This extra moisture works hand-in-hand with the fiber in your diet, creating a smoother, more consistent rhythm.

3. Move around… no really!

Even a 15-minute walk can make a measurable difference. Otherwise you’re are leaving all the moving to your intestinal muscles, when gravity could be helping a lot as well.

ENDNOTE

Final Thoughts

It’s worth mentioning, managing stress is easier said than done. That said, I highly recommend our breathing edition. It’s a 5 minute read that can really help how you handle stress.

Until next week!

Adrian Macdonald | Team Dietitian | The 8% Newsletter Author