Recently, while browsing the candy aisle (my natural habitat as a gummy connoisseur), I was confronted by a monstrosity: protein candy. Listen, I get it. This gummy abomination is merely a reflection of the cultural moment we are in right now.
It surprises exactly no one when I say that the wellness world is obsessed with protein. From Khloe Kardashian鈥檚 protein popcorn to TikTok-famous 鈥淒avid bars,鈥� protein has infiltrated every snack imaginable. But amidst this protein craze, something essential has quietly slipped off the plate: fibre.
And ignoring fibre isn鈥檛 just a nutritional oversight, it鈥檚 a burgeoning public health problem. Which brings us to the less glamorous consequence of low-fibre living: constipation, the body鈥檚 not-so-subtle way of saying, 鈥楬ey, I needed that roughage!鈥�. Constipation is increasingly recognized not just as an occasional annoyance but as a risk factor for serious chronic disease
What Fibre Actually Does
Fibre is the indigestible carbohydrate that doesn鈥檛 get absorbed into your bloodstream but instead makes its way to your large intestine. That鈥檚 where the real magic happens: your gut bacteria feast on it, producing short-chain fatty acids that .
Broadly, there are two types:
- Soluble fibre dissolves in water and can be fermented by gut microbes, boosting the health of your microbiome.
- Insoluble fibre聽doesn鈥檛 dissolve but adds bulk to stool, helping things move along.
Not only does fibre improve digestion, but it also reduces cholesterol, smooths out blood sugar spikes, and may even aid in weight management.
Constipation: More Than an Inconvenience
Constipation is often treated like a punchline, but for millions, it鈥檚 a chronic reality. Clinically, chronic constipation means fewer than two bowel movements per week for at least 12 weeks, often with painful stools, straining, or that dreaded 鈥渦nfinished business鈥� feeling
About of people are constipated at any given time. While diet and lifestyle play a role, so do hormones, aging, pelvic floor dysfunction, medications (like opioids), and medical conditions ranging from IBS to hypothyroidism
Left unchecked, . Beyond hemorrhoids and fissures, severe impaction can damage internal organs or, in rare cases, even prove fatal. More commonly, though, researchers are uncovering its links to other serious diseases.
The Chronic Disease Connection
Emerging evidence paints constipation not just as a symptom but as a causal factor in several health problems. A massive of over 3.3 million veterans found that chronic constipation was associated with significantly higher rates of stroke, coronary heart disease, and all-cause mortality. Kidney disease and cognitive decline have both been floated as potential consequences of chronic constipation. And when it comes to colorectal cancer, the case for fibre gets even stronger: a of 18 studies found that those who ate more had a reduced risk.
But Wait! Don鈥檛 鈥淔ibre Maxx鈥� Just Yet
At this point, you may be feeling inspired to start dry scooping flax seeds instead of pre workout. And yes, most people would benefit from eating more fibre. In Canada, the . But, as the infamous reminds us, overdoing it can backfire.
The F-Factor diet, popularized on Instagram, pushed an ultra-high fibre intake alongside extreme calorie restriction. Followers reported everything from rashes and extreme GI discomfort to disordered eating habits. The takeaway? Moderation matters, whether we鈥檙e talking about protein, fibre, or whatever nutrient has taken the cultural zeitgeist by storm in any given moment. More isn鈥檛 always better, especially if it leads to new health problems or reinforces toxic diet culture
The Bottom Line
Constipation might not seem like a glamorous topic, but it鈥檚 one of those everyday health issues with ripple effects far beyond the bathroom. Fibre isn鈥檛 just about comfort; it鈥檚 about reducing your risk of serious chronic diseases, from colorectal cancer to cardiovascular problems.
So, while protein continues to dominate the wellness spotlight, it might be time to turn some of our attention back to the humble roughage. Whether it鈥檚 whole grains, fruits, vegetables, or legumes, adding fibre to your plate is one of the simplest ways to protect both your gut and your long-term health.
Sophie Tseng Pellar recently graduated from 9I制作厂免费 with a Bachelor of Science (BSc) degree in the physiology program. She will be continuing her graduate studies in the Surgical and Interventional Sciences program at 9I制作厂免费. Her research interests include exercise physiology, biomechanics and sports nutrition.
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