Constipated Even After Eating Healthy? Know What Experts Say

You've been eating a wide variety of fresh produce with the hope of better digestion and more frequent bowel movements. However, if you're still experiencing problems with constipation, there may be underlying causes. Nutritionist Neha Sahaya discusses some of the most prevalent explanations for why a diet high in fruits and vegetables may not be enough to cure constipation. In addition, she offers helpful information and suggestions to assist you in improving your digestive health and overcoming this distressing illness. Constipation can have a negative impact on your health, therefore it's important to know how to improve your digestive system through food. 

Neha in a video on her Instagram explains, “Vegetables & fruits are loaded with nutrients (vitamins, minerals & dietary fiber). Most of your gut microbes feed on dietary fiber. But overdoing fiber can start irritating your gut lining. No one can tell you exactly how much fiber your body needs. Many try to follow the standard textbook rule: 28- 30 grams of fiber. While it may work for some, it may not suit you.” 

Having excessive fiber suddenly can lead to an upset stomach, bloating, gas and CONSTIPATION. 

Mainly because: - 

What we eat creates our gut microbiome, which helps us to absorb and digest food. If our diet has junk & processed food with fewer fruits and vegetables, we have more colonies to digest that kind of food over healthy food. Bad bacteria thrive on sugar and junk. 

When a person consumes an excessive amount of fiber without drinking enough fluids, it can lead to constipation. Fiber needs water to function effectively in the digestive process. 

Body movement in the form of NEAT, and exercise is also required to digest the newly introduced fiber. 


• Have one tsp of ghee followed by a glass of water on empty stomach: butyric acid in ghee can get rid of constipation and help ease bowel movements. 

• Mix 1 tbsp of Triphala powder with water and consume before bedtime to help clean the colon the next day. This is a natural treatment for digestive issues, especially constipation. 

• Only have cooked form of vegetables over the raw especially the second half of the day.  

Excessive fibre consumption is harmful to the digestive system and the body. If your digestive system isn't used to processing fibre, eating too much of it might cause symptoms like bloating, gas, abdominal pain, and diarrhoea. In addition, it might prevent the body from properly absorbing nutrients, leading to vitamin and mineral shortages. To avoid the harmful effects of fibre overload, it is important to find a balance and gradually increase your fibre intake, in addition to drinking lots of water.