Fibremaxxing: When More Fibre Makes Constipation Worse

I'm a degree-qualified naturopath with extensive experience in complex gut health conditions, and in this episode I'm tackling something that goes against almost everything you've been told — fibre doesn't work for everyone, and for a specific group of people, it can genuinely make constipation worse. Fibremaxxing is having a real moment right now, and honestly, I'm all for people increasing their fibre intake to support their microbiome. But "eat more fibre" isn't universal advice, and for certain conditions — SIBO, IMO, pelvic floor dysfunction, and slow transit constipation — it can backfire. If you've done everything "right" with fibre and either nothing's changed, or you've gotten worse, this episode is for you. —— What we cover: ✔ The real mechanism behind how fibre works — it's not just fermentation ✔ Why fibre needs adequate fluid to work properly, and what the research shows ✔ Why fermentable fibre can worsen symptoms in SIBO and IMO ✔ What the evidence actually shows about low FODMAP diets — and what it doesn't ✔ Why I don't believe in long-term fibre or FODMAP restriction ✔ Pelvic floor dysfunction (dyssynergic defecation) and why fibre alone won't fix it ✔ The surprising link between dyssynergic defecation and SIBO ✔ Slow transit constipation — why fibre response is so individual ✔ Red flags: when ongoing constipation needs proper medical investigation ✔ Why "fibremaxxing" isn't one-size-fits-all, and what to do instead —— If this sounds like your situation, I'd love to help you work out what's actually driving it. Book a consultation with me and let's work out why. —— Links: 📅 Book a 1:1 consultation with Lynda: https://www.lyndagriparic.com/book-an... 📖 Get Things Moving — Evidence-based guide to overcoming constipation: https://www.lyndagriparic.com/product... 🍵 BetterMe Tea: https://www.lyndagriparic.com/shop/ 🎙 Love & Guts Podcast on Apple: https://podcasts.apple.com/au/podcast... 🎙 Love & Guts Podcast on Spotify: https://open.spotify.com/episode/0EsU... —— Research referenced in this episode: 1. Anti M, Pignataro G, Armuzzi A, et al. Water supplementation enhances the effect of high-fiber diet on stool frequency and laxative consumption in adult patients with functional constipation. Hepatogastroenterology. 1998;45(21):727-732. 2. Bijkerk CJ, Muris JW, Knottnerus JA, Hoes AW, de Wit NJ. Systematic review: the role of different types of fibre in the treatment of irritable bowel syndrome. Alimentary Pharmacology & Therapeutics. 2004;19:245-251. 3. Halmos EP, Power VA, Shepherd SJ, Muir JG, Gibson PR. A diet low in FODMAPs reduces symptoms of irritable bowel syndrome. Gastroenterology. 2014;146(1):67-75. 4. Huaman JW, Mego M, Bendezú A, Monrroy H, Samino S, Accarino A, Saperas E, Azpiroz F. Correction of Dyssynergic Defecation, but Not Fiber Supplementation, Reduces Symptoms of Functional Dyspepsia in Patients With Constipation in a Randomized Trial. Clinical Gastroenterology and Hepatology. 2020;18(11):2463-2470. 5. Huaman JW, et al. Effectiveness of a high fiber diet in improving constipation in patients with defecatory dyssynergy under treatment with anorectal biofeedback. Exploratory, randomized clinical trial. 6. Damianos JA, Matar A, Halawi H, Wang XJ, Camilleri M. Dyssynergic Defecation Is Associated With Small Intestinal Bacterial Overgrowth. Neurogastroenterology & Motility. 2025;37:e70205. 7.Voderholzer WA, Schatke W, Mühldorfer BE, Klauser AG, Birkner B, Müller-Lissner SA. Clinical response to dietary fiber treatment of chronic constipation. American Journal of Gastroenterology. 1997;92(1):95-98. 8. Xu L, Yu W, Jiang J, Li N. Clinical benefits after soluble dietary fiber supplementation: A randomized clinical trial in adults with slow-transit constipation. Zhonghua Yi Xue Za Zhi. 2014;94(48):3813-3816. 9. Ding C, Ge X, Zhang X, Tian H, Wang H, Gu L, Gong J, Zhu W, Li N. Efficacy of Synbiotics in Patients with Slow Transit Constipation: A Prospective Randomized Trial. Nutrients. 2016;8(10):605. —— ABOUT ME Degree-qualified naturopath with extensive experience in complex gut health conditions, including IBS, SIBO, IMO, chronic constipation, and bloating. I use advanced Microba shotgun metagenomics testing — analysing thousands of bacterial species compared to the ~50 detected by standard tests — to investigate root causes in depth. —— University of Tasmania Roll of Excellence 2024 | Bachelor of Medicines Management ProfHonsCM | Host of the Love & Guts Podcast | Creator of BetterMe Tea | Telehealth consultations available Australia-wide & internationally. —— ⚠️ This content is for educational purposes only and is not intended as medical advice. Please consult with your healthcare provider before making any changes to your diet or health routine.