24/08/2026
Constipation is extremely common, and while more soluble fibre more water intake may not address the underlying driver to your constipation, these foods are a great functional first step to cranking up the GI tract and getting your gut moving.
🥝Kiwi: holds water within the stool and contains actinidin, a proteolytic enzyme that breaks down fermented bacterias that produce metabolites such as ammonia, phenols, indoles, hydrogen sulphide and branched-chain fatty acids. When these are high in the gut, constipation is more likely.
🍈Dragonfruit: high prebiotic fibres called oligoosaccharides which can feed the good bugs and make short chain fatty acids (SCFA). SCFA’s encourage healthy gut movement.
🌱Flaxseeds- a super soluble fibre forming a mucus gel when mixed with water. This helps retain moisture in the stool while increasing stool volume- providing bulk and complete gastric emptying.
🥣Oats- rich in beta-glucans; another soluble fibre. Beta glucans hold water and feeds the good bugs to increase a SCFA called butyrate which supports the gut lining and assists with normal colonic function.
Psyllium husk- another great gel former when mixed with water, psyllium slowly ferments and provides softness and bulk to the stool.
🥖Rye sourdough- for those who are NOT coeliac or gluten sensitive, rye contains both soluble and insoluble fibres; in particular arabinoxylans which increase stool bulk and ferments the good bugs.
