In today’s world, dietary habits have become increasingly diverse. From veganism to bodybuilding and weight-loss-focused eating plans, people are tailoring their diets to achieve specific health and lifestyle goals. Among the many dietary trends, one common theme stands out—consuming a high-fibre diet. Fibre is praised for its many health benefits, particularly its role in digestive function, and it is often seen as a simple solution to issues such as constipation or irregular bowel movements.

Yan Yung Nicole Tsai, R. TCMP, R. Ac.

However, while dietary fibre undeniably plays an important role in gut health, some individuals still experience digestive discomfort even when consuming fibre-rich diets. Bloating, constipation, and indigestion are not uncommon complaints. This raises the question: is more fibre always better? In my clinical practice, especially when working within the framework of Traditional Chinese Medicine (TCM), I’ve observed that the answer is more complex than many assume. The function of the spleen and stomach in TCM, the energetic nature of foods, and the unique constitution of each individual all play a vital role in how dietary fibre affects digestion.

The Role of Dietary Fibre in Digestive Health

Dietary fibre is a type of carbohydrate that the body cannot digest. Unlike other nutrients that are broken down and absorbed, fibre passes through the digestive tract relatively intact. It is generally divided into two main categories: soluble fibre and insoluble fibre.

Soluble fibre dissolves in water and forms a gel-like substance in the digestive tract. This helps slow down digestion, regulate blood sugar levels, and lower cholesterol. It is commonly found in foods such as oats, apples, citrus fruits, beans, and barley.

Insoluble fibre does not dissolve in water. Instead, it adds bulk to the stool and helps food pass more quickly through the stomach and intestines. It’s found in foods like whole grains, nuts, beans, and vegetables like cauliflower and green beans.

Some of the well-established benefits of dietary fibre include:

Improving bowel regularity and preventing constipation
Supporting healthy peristalsis (the wave-like muscle contractions that move food through the digestive tract)
Promoting a healthy gut microbiome
Enhancing satiety, which helps with weight management
Lowering the risk of developing conditions such as heart disease, type 2 diabetes, and colon cancer

Given these benefits, high-fibre diets are often recommended for people with digestive complaints. But despite their advantages, not everyone experiences improved digestion with a high-fibre diet.

When Fibre Doesn’t Help: Common Digestive Complaints

While fibre is typically seen as beneficial, many individuals report that increasing fibre intake can actually worsen symptoms such as:

Bloating
Gas
Abdominal discomfort
Constipation

This paradox is particularly evident in clinical settings, where patients may already be consuming a fibre-rich diet but still struggle with digestive discomfort. This raises an important consideration: digestion is not merely a mechanical or nutritional process. It also depends on how well the body—specifically the digestive organs—can process the food. This is where TCM offers a valuable perspective.

The TCM Perspective: Understanding the Spleen and Stomach

In Traditional Chinese Medicine, the digestive system is primarily governed by the Spleen and Stomach. These organs are not exactly the same as their anatomical counterparts but represent functional systems.

The Stomach is responsible for “rotting and ripening” food—essentially the initial breakdown of food.
The Spleen then transforms and transports the nutrients, distributing them throughout the body to generate Qi (energy), blood, and fluids.

For digestion to work effectively, both organs need to be strong and balanced. When the Spleen and Stomach are weak or imbalanced, the body may not be able to handle certain types of food well—even if they are generally considered healthy.

A common pattern in TCM is Spleen Qi deficiency, which can be worsened by overconsumption of cold, raw, or damp-producing foods (many of which are high in fibre). Symptoms include:

Bloating after meals
Loose stools or diarrhea
Fatigue
Poor appetite
Abdominal distension

Another pattern, Spleen Yang deficiency, indicates a deeper weakness, often with cold signs:

Cold hands and feet
Feeling cold easily
Watery stools
More pronounced bloating, especially after cold foods

In both cases, even a healthy high-fibre diet might not be well-tolerated because the digestive fire (Yang energy) is too weak to process large amounts of raw vegetables, grains, or legumes.

Cold vs. Warm Foods in TCM

In TCM, food is also categorized by its thermal nature: cold, cool, neutral, warm, or hot. These characteristics influence how food affects the body’s internal energy.

Cold-natured foods (like cucumbers, watermelon, lettuce, and mung beans) tend to slow digestion and weaken the Spleen if consumed in excess, especially for those already showing signs of cold or deficiency.
Warm-natured foods (like ginger, cinnamon, lamb, and oats) help to stimulate digestion and support Yang energy.

Many fibre-rich foods, particularly raw vegetables and fruits, fall into the cold category. For individuals with weak Spleen or Stomach Qi, a high intake of these cold, raw foods can actually worsen digestive symptoms rather than alleviate them. In these cases, symptoms like bloating, loose stools, or fatigue may intensify.

On the other hand, overconsumption of hot-natured foods—especially in people who already exhibit signs of internal heat—can result in symptoms such as:

Dry mouth and thirst
Constipation
Stomach pain
Red or swollen gums

Thus, TCM teaches the importance of balancing food types and temperatures according to the individual's body constitution and digestive capacity.

Finding Balance: Practical Recommendations

From both a modern and a TCM point of view, fibre is essential—but it must be consumed in a way that matches the person’s constitution, lifestyle, and current health state.

1. Assess the individual’s digestive strength.
If someone frequently experiences bloating, fatigue, or loose stools, it may be a sign of weak Spleen or Stomach Qi. In these cases, focus on warm, cooked foods rather than raw, cold, or overly fibrous foods.

2. Start low and go slow.
For those new to high-fibre diets, increasing intake too quickly can overwhelm the digestive system. Gradually introduce fibre-rich foods while paying attention to the body’s response.

3. Cook or warm cold-natured fibre sources.
Cooking vegetables, even lightly steaming or stir-frying them, makes them easier to digest. Adding warming spices like ginger, cinnamon, or turmeric can help mitigate the cooling effects.

4. Avoid excessive raw smoothies and salads in colder seasons or for people with cold constitutions.
These foods, though high in fibre and nutrients, can be too cold and damp-forming for those with weak digestion.

5. Focus on balance and variety.
Avoid eating large quantities of one type of fibre. A balance between soluble and insoluble fibre from various food sources is ideal. Including moderate amounts of warming foods (like cooked oats, pumpkin, or soups with herbs) helps keep the digestive fire strong.

6. TCM herbal support.
For individuals with persistent digestive weakness, TCM herbal formulas can support Spleen and Stomach function. Formulas like Si Jun Zi Tang or Bao He Wan may be helpful, but should be prescribed by a licensed TCM practitioner.

Conclusion

A high-fibre diet can offer tremendous health benefits, particularly for digestive function, heart health, and chronic disease prevention. However, fibre is not a one-size-fits-all solution. In both modern nutrition and Traditional Chinese Medicine, digestion is a complex process that relies on more than just nutrient content. Energy, balance, temperature, and individual constitution all play crucial roles.

For those with strong, healthy digestion, fibre-rich diets are often highly beneficial. But for individuals with weak digestive Qi, especially when accompanied by bloating, indigestion, or fatigue, adjusting the type, temperature, and preparation of fibre-rich foods may make a significant difference.

Ultimately, understanding the body’s signals and working with its natural rhythms—whether through a Western or TCM lens—is the key to achieving digestive harmony and overall wellness.

As with any food and medicine, individual responses may vary, and it's essential to consult with a healthcare professional to determine what may be appropriate for you and your specific health needs and goals.

For a holistic TCM approach to wellness, including diet and lifestyle advice, contact Total Wellness Centre at 416-532-9094 or schedule a consultation. We are dedicated to helping you achieve optimal health and well-being.

How a High-Dietary Fibre Diet Affects Digestive Function: A Modern and TCM Perspective