How To Manage Constipation On The Low FODMAP Diet

The low FODMAP diet can be an effective tool in determining if certain foods are triggering irritable bowel syndrome (IBS) symptoms. It can also be common for individuals to start out experiencing mixed bowel habits, only to develop more constipation when trialling a low FODMAP diet. If individuals started out with constipation, the low FODMAP can furthermore aggravate these symptoms, along with bloating, pain and gas, which can often accompany constipation.

This happens for a couple of reasons, firstly many FODMAPs are osmotic, meaning they draw water into the digestive tract, this is what can cause diarrhoea in some individuals, but also helps with regularity in others. Secondly, if we are not being mindful of including plenty of high fibre, low FODMAP foods in our diet, the diet can become very low in fibre. As we know, fibre and fluid are essential factors in keeping bowels regular. Below are some of the strategies to help you manage constipation while on the low FODMAP diet.

  1. Look at fibre intake - aim to increase both soluble and insoluble fibres. Dietary fibres are the indigestible part of plant foods. Insoluble fibres are the ‘roughage’ of plant foods, eg. fruit and veggie skins and the outside part of grain foods. These foods add bulk to stools and promote regularity. Soluble fibres are fibres that become gel-like when mixed with water, eg. oats, seeds, legumes, the flesh of fruits and vegetables as well as some fibre supplements. These fibres attract water in digestion which helps to soften stools and make them easier to pass.

  2. Increase fluid. Making sure we are well hydrated will ensure that our stools can pass as easily as possible. Check the colour of your urine, and aim for a light straw colour. Most of our fluid intake should some from water.

  3. Daily movement. Moving your body plays an important role in constipation, as it can reduce the amount of time food is spent in the digestive tract. The longer the digestive process takes, the more water is drawn out of stools and the harder the stools become. Daily movement can help to get the bowels moving and make stools easier to pass.

  4. Make sure you are eating enough. If there is insufficient food coming in, the body has less food to make into stool which will often result in constipation. We need to be eating enough food, regularly, to have regular bowel movements. Many of my clients are surprised by how much food their body needs to function well, because diet culture has lead us to believe that less food is better. This is not the case, and please get in touch if this is something you would like to work on.

  5. Try kiwi fruit. Kiwi fruit are a low FODMAP fruit that have been shown to improve constipation in individuals with IBS. Kiwi fruit are high in fibre and attract water which adds bulk to stools, but they also contain an enzyme called actinidin, which is thought to promote laxation. Research supports the recommendation of two kiwi fruit daily to assist in the treatment of constipation.

  6. Start the reintroduction phase. The elimination phase of the low FODMAP diet is not intended to be a long term dietary strategy, and can make our gut more sensitive if we follow it for a long period of time. It is important to persevere with the reintroduction phase, to identify triggers and to allow some of the osmotic foods back into the diet which may help to promote regularity. It’s all about finding your personal threshold and the right balance for you.

Please note that the information in this article is general in nature, everyone has individual requirements and individual recommendations will vary. If you would like support to help navigate your IBS or food intolerances, please get in touch, I’d love to hear from you and would love to support you in finding a balanced approach that helps to manage your gut symptoms and improve your quality of life.

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IBS, LOW FODMAP, CONSTIPATIONCasuarina ForsythCasuarina Forsyth Dietitianexercise, fluid, fibreComment