18/05/2026
Did you know more fibre isn’t always the answer for constipation? 🧐
Chia and psyllium can help with constipation… but not always in the way people think!
I see this a lot in clinic as a Dietitian:
Clients get added into an already high-fibre breakfast (oats, fruit, nuts, seeds)
BUT fluids don’t increase
→ and so things don’t improve… or actually feel worse!
These fibres work by absorbing water and forming a gel.
That’s what helps soften stool and support movement.
But if the fluid isn’t there, or the dose is too much in one hit,
that gel just becomes thicker… and harder to move.
A few simple things that DO help:
Start small
add ½–1 tsp psyllium OR 1 tbsp chia and then match it with fluid!
Aim for an extra 1–2 glasses of water across the day
Don’t load all your fibre into breakfast
For some people, breakfast becomes oats + fruit + nuts + seeds + chia
→ easily 15g+ fibre in one hit
Sounds great, but it’s a big load all at once,
then intake across the rest of the day becomes inconsistent🙀
→ instead, spread your fibre more evenly across meals
These fibres can work really well —
but it’s what happens across the rest of your day that supports them.
Not just adding them into one meal and hoping they fix things.
Struggling with constipation and not sure where to start?
DM me and let's chat! 👍
