Constipated? Don’t Just Add Fibre – Add Fat!

Constipation is one of the most common digestive complaints, especially as people age or come under stress. The usual advice? “Eat more fibre.” But that may be only part of the solution — and sometimes the wrong part altogether.

Piling on fibrous cereals, whole grains, or psyllium husks might seem sensible, but for many people it just adds bulk without movement. The result? You end up producing what I often describe as mud bricks in the gut — heavy, sluggish, and hard to pass. Why does this happen?

The Final Stages of Digestion — Why Things Dry Out

After food is chewed, broken down, and digested, what’s left enters the colon — your large bowel. One of its main jobs is to absorb water and minerals from the waste. That’s normal and healthy.

However, the longer waste sits in the colon, the more water is drawn out. If bowel movements are delayed — due to inactivity, poor hydration, low bile flow, or stress — that waste becomes dry, compacted, and hard. That’s your classic constipated stool.

This is why simply adding fibre often isn’t enough — and can even make things worse if the system is already stuck.

Low Fat - High Fibre? I Think Not!

What’s often missing is lubrication. Healthy fats and oils help soften the stool, stimulate bile flow, and gently move things along. They also feed the cells of the gut lining and support overall digestive resilience.

Instead of focusing on fibre alone, think of fats as the grease in the machine — helping things slide smoothly through your digestive tract.

My Recommended Mix-and-Match Oils and Fats

Rotate these daily to cover all your bases:

• Coconut oil – Antimicrobial, soothing to the gut, supports metabolism

• Olive oil (extra virgin) – High in polyphenols, supports bile flow and liver health

• Avocado oil – Gentle, heat-stable, rich in monounsaturated fats

• Flaxseed oil – Omega-3s for inflammation, but never cook it

• Macadamia oil – Buttery and stable, great for dressings or cooking

• Butter (grass-fed) – Full of butyrate and vitamin K2

• Ghee – Clarified butter that aids bile production and digestion

• Beef/lamb tallow – Nutrient-dense and very stable for cooking

• Duck/goose fat – Great flavour and good for high-heat cooking

• Egg yolks – Not a fat per se, but rich in lecithin and choline — both vital for bile flow

Many of these foods are either elimninated or reduced by most people as the get older.

How to Use Them Daily

• Cook with stable fats like ghee, coconut oil, or tallow

• Dress salads and steamed veg with olive, flax, or avocado oil

• Blend a spoonful of coconut oil or butter into warm drinks or smoothies

• Rotate your sources to get a broad nutritional profile

Other Constipation-Supporting Habits

• Stay hydrated, especially with drinks between meals, rather than with meals

• Water follows salt and salt is the universal detoxifier, so salt your food generously with a pink, multimineral salt

• Move your body — a walk a day is worth a thousand crunches

• Limit snacking to allow the gut’s natural cleaning wave (MMC) to do its job

• Use magnesium to soften stool

• Support bile flow with herbs and lemon before meals - https://www.garymoller.com/post/how-to-make-a-health-promoting-citrus-peel-drink

  
  

Want to Learn More?

I’ve written previously about constipation and natural ways to restore bowel regularity here:Constipated? Try This Instead of Fibre

In that article, I explain why sluggish bowels are often a sign of low stomach acid, poor enzyme function, or bile deficiency — not simply a fibre shortfall.

In Finishing

Constipation isn’t just uncomfortable — it’s a sign your whole digestive system may need a tune-up. And the fix might not be more bran — but better fats. Eat like your great-grandparents: real food, good fats, regular movement, and hydration. That’s the Freeranger way.

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Medical Disclaimer:

The information provided in this article is for educational and general wellbeing purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult your doctor or qualified health practitioner before making changes to your diet, lifestyle, or supplement regime, especially if you have a medical condition or are taking medication.