Can’t Poop Despite Eating Fruits And Vegetables

Consuming fiber, which is found in fruits and vegetables, can help alleviate constipation and promote regular bowel movements. However, even though you have been eating a reasonable amount of fruits and vegetables, you are still experiencing difficulties in passing stool. Below are several potential reasons why:

1) You are not eating enough fruits and vegetables

You may not be eating enough fruits and vegetables. The USDA recommended daily fiber intake is 25 grams for women and 38 grams for men. By way of example, an orange has 2.4 grams of fiber. To reach the target intake, you need to consume around 10-16 oranges every day! If you're only consuming one bowl of vegetables daily, it's unlikely that you're reaching the target fiber intake solely from your diet.

Realistically, most people don't eat that many fruits and vegetables. So a good solution would be to supplement your diet with a fiber supplement, brown rice, or whole grain cereal to help you meet the recommended fiber intake.

→See Online Nutrition Resources at Your Fingertips, USDA

2) You are not drinking enough water

You may not be drinking enough water. The common advice to drink 8 glasses of water per day can vary depending on individual needs based on your diet and other factors. A good way to gauge if you're properly hydrated is to look at the color of your urine - if it's white or light yellow, that indicates sufficient hydration. If it's medium to dark yellow, you likely need to drink more water!

Water is crucial because if you're dehydrated, your stool can become dried out and difficult to pass. Additionally, fiber needs to be combined with water to be properly digested. If you increase your fiber intake without drinking enough water, it could actually make your constipation worse by blocking your system. So pay close attention to the color of your pee and drink plenty of water. 

→See Urine Colour Chart, NSW Health 

3) You are eating too much fiber too quickly

If you are reaching the target fiber intake, that is enough. Eating too much fiber (more than 70 grams per day) may make your constipation worse instead and you might feel bloated and gassy. 

Additionally, if you dramatically increase your typical fiber intake over a short period of time, that rapid change can exacerbate your constipation. Your body and digestive system need time to adjust to the higher fiber levels.

4) You have a special condition

You may have a special condition, so the usual advice of eating more fiber will not work on you. Take the example of IBS patients:

“In some patients with IBS, the use of fiber may actually exacerbate symptoms and increase abdominal pain, bloating and distension” 

It's not just IBS — there are various other medical conditions, such as diabetes or hypothyroidism, that can cause chronic constipation. In these cases, the usual recommended fiber intake may not apply.

If you suspect you have an underlying medical condition contributing to your constipation, the best course of action is to consult a doctor for a full assessment. They can then explore tailored treatment options that are appropriate for your specific condition.

→See Diet In Irritable Bowel Syndrome, World Journal of Gastroenterology

5) Some other possible factors that could be contributing to your constipation include:

• Lack of exercise
• Ignoring the urge to have a bowel movement when it arises
• Feelings of stress and anxiety
• Starting a new medication

These types of lifestyle, behavioural, and medication-related factors can play a role in causing or exacerbating constipation. So in addition to looking at your diet and fiber intake, it's worth considering if any of these other elements may be impacting your bowel function.