Constipation is one of the most common digestive complaints—and if you’ve ever struggled with it, you’ve probably heard the same advice over and over:

“Just eat more fibre and drink more water.”

Sounds simple, right? But for many people, this go-to advice doesn’t help—and in some cases, it can actually make things worse.

In this post, I want to break down what’s really going on with constipation, why fibre without hydration can backfire, and what a truly healthy bowel movement actually looks like. We’ll also explore why smaller poops aren’t necessarily a bad thing (despite what Instagram says), and how to support your digestion from the inside out.

The Problem With the “Just Eat More Fibre” Approach

Right now, there’s a major shift happening on social media. Everyone’s talking about fibre—and for good reason. Most people aren’t eating enough, and fibre does play a key role in digestive and metabolic health, hormone balance, and supports overall colon health.

But here’s the thing no one’s saying:

Fibre without water can actually contribute to constipation.

Fibre adds bulk to the stool—but water is what softens it. When someone increases fibre without increasing hydration first, it can lead to dry, hard, and difficult-to-pass stools that sit in the colon and slow everything down.

This is especially problematic for people who are already slightly dehydrated, stressed, or struggling with bile flow or poor enzyme function (which is more common than most realize).

Always Hydrate First

Before I ever recommend increasing fibre to a client, we look at hydration first.

Your digestive system needs enough fluid—not just from water, but also from herbal teas, soups, and even hydrating fruits and veggies—to keep everything moving. Without that water, fibre just creates bulk that the body struggles to eliminate.

Pro tip: If you’re increasing fibre or magnesium (like citrate), always pair it with extra fluids. Otherwise, it can have the opposite effect and make constipation worse.

What a Healthy Bowel Movement Actually Looks Like

There’s a lot of confusion around what makes a “good poop.” Many people assume that if their stool isn’t long and large, something’s wrong. But this isn’t always true.

Here’s what I look for instead:

It passes easily and fully, without straining
It holds shape, usually like a smooth log or sausage
It’s not too dark or pale
There’s no undigested food visible
You feel relief and complete after elimination

And yes—smaller bowel movements can still be completely healthy, especially for people eating lower volumes of food, a lower-carb or carnivore-style diet, or with great absorption.

**Bigger isn’t always better.**
What matters most is how your stool looks and feels—not just the size.
A smaller, well-formed poop that passes easily can be perfectly healthy, especially if:
There’s no undigested food
You feel fully relieved afterward
You’re not straining or bloated
Healthy digestion isn’t one-size-fits-all.

Stool size can vary based on digestion, hydration, fibre, and food volume. Bigger isn’t always better—it’s about ease, shape, and full elimination.

5 Reasons You’re Still Constipated (That Have Nothing to Do With Fibre)

If you’ve tried fibre and water and still feel backed up, you’re not alone. Constipation is a symptom—not a diagnosis. Here are five common root causes I often see:

Low stomach acid
You can’t break down food efficiently without adequate HCl. This can slow digestion, lead to undigested food in the colon, and contribute to sluggish motility.
Poor bile flow
Bile not only helps break down fats—it stimulates peristalsis (your colon’s natural contractions). If bile is thick, sluggish, or insufficient (especially after gallbladder removal), constipation often follows.
Enzyme insufficiency
Incomplete digestion of proteins, fats, and carbs leads to more residue in the stool and can contribute to fermentation, bloating, and constipation.
Dehydration
As discussed, water is essential for stool softness. Even slight dehydration can dry out the stool and make it harder to pass—especially when fibre is added on top.
Nervous system dysregulation
Your digestion is parasympathetic (rest + digest). Chronic stress, trauma, or vagus nerve imbalances can slow down transit time and create chronic constipation that won’t budge with supplements alone.

So What Should You Do Instead?

Here’s a more grounded approach I use with clients:

Start with water. Make sure you’re drinking enough each day before adding fibre. Herbal teas count too.
Support bile and enzymes. Bitters, lemon water, dandelion tea, or targeted supplements (if appropriate) can help promote better digestive flow.
Tune into your stool quality. Don’t get caught up in size or volume. Focus on ease, completeness, and the absence of visible food or mucus.
Reconsider your stress load. Sometimes the most overlooked constipation fix is slowing down—especially around meals.

Final Thoughts: A Healthy Poop Isn’t One-Size-Fits-All

We need to stop telling everyone that a large, daily poop is the only sign of good digestion. That messaging oversimplifies the body and ignores the complexity of digestion, bile, enzymes, and the nervous system.

Your stool is a reflection of how your whole digestive system is functioning—not just your fibre intake.

Whether your bowel movements are small and easy or larger and smooth, what matters most is how you feel and how well your body is eliminating waste without strain, discomfort, or bloating.

If you’re looking for a more personalized approach, I offer 1:1 consultations where we dive into your symptoms, habits, and history to uncover the real root causes.

Ready to support your digestion the right way?

Grab my free digestive guide here

Or Book a discovery call to explore gentle, customized support.

With grounded guidance,

Holly

Holistic Nutritionist at The Grounded Body

Disclaimer:

This post is for informational and educational purposes only and is not a substitute for personalized medical advice. Always consult with your healthcare provider before making changes to your diet, supplements, or health routine.

Why More Fibre Isn’t Always the Answer: A Smarter Approach to Constipation