What types of fiber are best for constipation, and how much should be the daily target?
The best types of fiber for constipation
At Alloy, we usually talk about fiber in two buckets, because you typically need both to stay regular:
Soluble fiber is often the gentler place to start if you’re constipated. It pulls water into the intestines and forms a gel-like texture that can help stool move along more comfortably. Dr. Kumkum Patel calls out foods like berries, chia seeds, and oats as great sources.
Insoluble fiber adds more bulk and “roughage,” which also helps keep things moving. Dr. Patel describes this as the fiber you get from rough veggies like kale, Brussels sprouts, and asparagus.
If constipation is the main issue, a lot of people do best by getting plenty of soluble fiber, while still regularly eating insoluble fiber too.
How much fiber to aim for each day
Dr. Patel shares that the recommended fiber intake is 25 to 38 grams per day, and a simple target is about 30 grams daily, roughly 10 grams per meal. She also pairs that with a practical hydration target of 60 to 80 ounces of water per day, since fiber works a lot better when you’re well-hydrated.
If you want to go deeper (quick, useful watches)
Keri Glassman has a great, very practical chapter on daily fiber targets (25 to 38 g/day) and soluble fiber sources How to Live Your Most Nutritious Life During Perimenopause and Menopause | Keri Glassman - Daily Fiber Recommendations
Dr. Mary Claire Haver talks through higher-fiber food sources (beans, legumes, berries, seeds, nuts, crunchy veggies) and fiber targets Ask the Expert: Personalizing Menopause Care | Dr. Mary Claire Haver - Optimal Fiber Intake and Food Sources And Dr. Patel’s full gut health and hormones conversation (including fiber) is here: Gut Health: Tips from Dr. KumKum Sarkar Patel - Video For the written highlights version, this is the Alloy post: Gut Health: Tips from Dr. KumKum Sarkar Patel
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