Why Fibre Isn’t Always the Constipation Fix

Have you ever found yourself thinking, “I’m eating enough fibre… so why is am I still constipated?” You’re not alone. It’s one of the most common and quietly frustrating experiences people have with their digestion. You add the seeds, the greens, the wholegrains. You’re careful. You’re consistent. You’re doing what you’ve been told is “good for your gut.” And yet, things still feel slow, unpredictable, or stuck in a way that’s hard to explain.

What makes it even more confusing is that on paper, everything looks right. Fibre intake is solid. Meals are generally balanced. Water intake is reasonable. So when movement doesn’t happen, the assumption is often that something deeper must be wrong. A lazy bowel, a damaged gut, or a body that just doesn’t respond the way it should.

In this week’s newsletter, let’s gently shift the focus away from what you’re eating and toward how your body is being cued to move. Because bowel movement isn’t only about content. Very often, it’s about rhythm.

Fibre gets all the credit…and all the blame

Fibre has become the centre of almost every conversation about constipation and bowel health. When things slow down, the default advice is simple: add more fibre. And to be clear, fibre does play an important role. It adds bulk, helps retain water in the stool, and feeds beneficial gut bacteria that support overall digestive health.

But fibre alone doesn’t create movement. It doesn’t tell the bowel when to contract or when to let go. It’s more like passengers waiting at a station. Without a timetable, a signal, or a train, everyone just sits there.

This is why some people notice that the more fibre they add, the worse they feel. More fullness. More bloating. More pressure. But still no clear urge to go. At that point, frustration often turns inward. People start to believe their gut is faulty or that they need to try even harder.

Most of the time, it isn’t a fibre problem at all.

Your bowel runs on signals, not willpower

The bowel is highly responsive to cues. Not motivation. Not effort. Not forcing. Cues.

One of the most important of these is the gastrocolic reflex. In simple terms, when you eat, particularly in the morning, your body naturally signals the colon that it’s a good time to make space. This reflex encourages rhythmic contractions that move stool along. It’s strongest earlier in the day and naturally tapers off as the day goes on.

But here’s the key detail that often gets missed: this reflex relies on consistency.

When meals happen at predictable times, the bowel learns to anticipate them. When mornings follow a similar pattern, the body responds more readily. But when wake-up times vary widely, breakfasts are skipped or delayed, or food intake is irregular, that signal becomes faint. The bowel waits. It hesitates. It doesn’t quite know when it’s supposed to act.

Over time, that hesitation becomes habitual.

Why “random” mornings slow everything down

Many people describe their mornings as chaotic, even when they don’t feel particularly stressed. One day there’s time to sit and eat. The next, it’s straight into emails or rushing out the door. Food might come at 7am one day and late morning the next. Water is sipped sporadically. Movement happens only if there’s time.

From the outside, this seems harmless. Life is busy. Schedules change. But inside the body, this lack of pattern is confusing.

The bowel thrives on predictability. It responds best when it can anticipate what’s coming next. When mornings are inconsistent, motility often becomes inconsistent too. Not because the gut is weak, but because it hasn’t been clearly invited to do its job.

This is why people can eat well, hydrate reasonably, and still feel sluggish. The ingredients are there, but the timing is off.

The quiet power of a morning rhythm

The good news is that you don’t need to overhaul your diet or obsess over numbers. What often helps most is restoring a simple, repeatable morning rhythm.

Think of it as giving your body a calm, reliable “we’re starting now” message.

There are three elements that work particularly well together.

The first is warm water. Not iced. Not rushed. Just a glass of warm or room-temperature water shortly after waking. Warmth helps relax the digestive tract, and hydration supports stool softness, but timing is what matters here. This isn’t about hitting a daily quota. It’s about opening the day with a clear, consistent signal.

The second is a consistent breakfast anchor. This doesn’t need to be large or elaborate. What matters is reliability. Eating roughly the same thing, at roughly the same time, most mornings gives the gastrocolic reflex something to lock onto. Over time, the body begins to expect this input and responds more efficiently.

The third is gentle movement. A brief walk, light stretching, or simply moving your body intentionally for a few minutes after eating. This isn’t exercise for fitness or performance. It’s movement for communication. Physical motion stimulates intestinal contractions and reinforces the signal that it’s safe to move things along.

Together, these three create rhythm. Not force. Not pressure. Just steady, repeated cues.

Why force rarely works (and often backfires)

When bowel movement becomes difficult, it’s natural to push harder. More fibre. Stronger laxatives. More urgency. But force tends to increase tension, and tension slows digestion.

A bowel that feels rushed or pressured often tightens rather than releases. This can make movements feel incomplete, strained, or unsatisfying, even when stool consistency is reasonable.

Rhythm works because it removes the sense of urgency. It gives the body repeated opportunities to respond naturally, without expectation. Over time, the nervous system learns that mornings are predictable and supportive. Motility improves not because you’re trying harder, but because the conditions are right.

Small changes, noticeable shifts

What surprises many people is how subtle these changes can be and how noticeable their effects are. Not dramatic overnight transformations, but gentle shifts within days or weeks. A clearer urge in the morning. Less straining. A feeling that things are moving with you instead of against you.

Even when results aren’t immediate, the body is learning. Each consistent morning reinforces the pattern. Each repeated cue strengthens the signal. This is especially valuable for people who feel they’ve tried everything and are exhausted by constantly changing what they eat.

Sometimes the missing piece isn’t another ingredient. It’s timing.

A gentler way forward

If things have been slow, this is an invitation to soften your approach. To stop asking what else you need to add and start asking what rhythm your body might be missing.

You don’t need perfection. Just repetition.

Warm water. A dependable breakfast. A short walk. Most mornings.

Your bowel already knows what to do. It just needs to know when.

Until next time, treat your mornings as signals rather than obstacles your body responds best when it knows what to expect.

The information provided in this newsletter is for general guidance and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with a healthcare professional before making significant changes to your health and wellness routine.

Wishing you good health,

The Wellness Valet Team

Recipe of the Week: Savoury Egg and Spinach Breakfast Plate

Ingredients

• 2 eggs

• 1 teaspoon olive oil or butter

• 1 small handful baby spinach

• 1 slice sourdough or spelt bread (optional but helpful as a consistent anchor)

• Sea salt and cracked pepper

• Optional: a little grated parmesan or feta1 cup (140g) frozen blueberries

Method

• Heat a small pan over low–medium heat and add the olive oil or butter.

• Crack the eggs into the pan and cook gently - scrambled, soft-fried, or however you prefer, as long as they stay soft rather than overcooked.

• In the final minute of cooking, add the spinach to the pan and allow it to wilt gently in the residual heat.

• Season lightly with salt and pepper.

• Serve alongside the bread, toasted if you like, and finish with a small sprinkle of cheese

  This meal is warm, predictable, and easy for the body to process. The protein provides a clear digestive stimulus, the warmth supports motility, and the consistency day-to-day helps your gut learn the rhythm it’s been missing.