Constipation since eating healthier

krmsotherhalf68

This topic may be too personal for some (or gross to others), but I can't be the only one out there that's experiencing this. I have been eating less fatty foods and high fiber foods since beginning my healthier lifestyle. I drink plenty of water (at least 8 glasses), plus other fluids (coffee or tea) every day. I also snack on Greek yogurt (because I know active cultures are my friend).

I know the issue isn't getting enough fiber, it's getting too much (if anything). I've never had an issue like this is the past. I spoke w/my doctor about it and she suggested adding fish oil to my diet. Not too crazy about that idea, so I've tried adding a little extra virgin olive oil in my cooking, but that hasn't made much of a difference. Has anyone been able to conquer this problem? Thanks!

blankiefinder

I would add in a t. of melted virgin coconut oil per day for a week, see if that helps. And drink water to balance out your fibre intake.

Tedebearduff

Magnesium Oxide will help, easy though if you take too much .. will make everything too fast!

Also you aren't getting enough fiber, if you were.. you wouldn't have this issue.

isulo_kura

Your fat may be too low. Try introducing some good fats

Jenskiski

This happens to me every time I restrict my calories. My problem isn't fiber either..I eat plenty, and plenty of fruits and vegetables. I think it's that my body doesn't have as much to work with as it's used to so things kind of stop. I'm not someone who goes daily, ever, though. Normal for me is every other day and has been for the last 30 years.

When I go more than a few days without going, I take Miralax for a few days. Miralax doesn't work instantly but it works gently and gets things going again.

NikkiNerdy

I know the feeling! Happens to me too. I found it really odd. Not eating enough fat may be a factor. One of the ways I helped myself was I started to eat a few dates a day (help things get moving). Don't eat too many though...could go the other way and I think that would be worse!

blankiefinder

Tedebearduff wrote: »

Magnesium Oxide will help, easy though if you take too much .. will make everything too fast!

Also you aren't getting enough fiber, if you were.. you wouldn't have this issue.

Not true, too much fibre is constipating if you're not getting enough fats and water to flush it through.

From a study:

The role of dietary fiber in constipation is analogous to cars in traffic congestion. The only way to alleviate slow traffic would be to decrease the number of cars and to evacuate the remaining cars quickly. Should we add more cars, the congestion would only be worsened. Similarly, in patients with idiopathic constipation [constipation of no known cause] and a colon packed with feces, reduction in dietary fiber would reduce fecal bulk and volume and make evacuation of the smaller and thinner feces easier. Adding dietary fiber would only add to the bulk and volume and thus make evacuation even more difficult.

rainbowbow

Up your fats.

jcook0716

Add some chia seeds to your yogurt... that might help. I added some to my oatmeal and it really helped because i have the same issue.

ana3067

Been backed up lately. Eating too much fiber and not enough water to compensate. My fiber has been lower and I've been pooping normal again. Nothing wrong with dietary fat.

Sabine_Stroehm

Tedebearduff wrote: »

Magnesium Oxide will help, easy though if you take too much .. will make everything too fast!

Also you aren't getting enough fiber, if you were.. you wouldn't have this issue.

I agree about adding magnesium. I disagree with the rest.

Fiber has many forms, and doesn't affect us all the same.

I know when I was seeing a GI doc he had me log my food/fiber, and focus on it. I'd be getting TONS (sometimes 50-60 grams a day or more).
Only when I removed the majority of the fiber from GRAINS did my problem resolve.

Now, I get 30+ grams a day, mostly from vegetables and plants. Very little from grains.

And I take magnesium complex (citrate/oxide) daily.

And yes, OP, make sure you're getting enough fat. Fat is GOOD.

cwolfman13

Dietary fat is an essential macro nutrient...you do need some (actually a pretty fair amount) dietary fat. People cut out way too much fat not realizing how very important it is to proper nutrition. It is essential to hormone regulation as well as nervous system function, heart health, and yes...what you're experiencing only to name a few.

RodaRose

Magnesium oxide and more fat.

RodaRose

Magnesium oxide and more fat.

LAWoman72

Metamucil!

But I'm kind of old-fashioned.

NobodyPutsAmyInTheCorner

I take a tumeric capsule every morning and it keeps me regular along side eating well. It's good for the joints too

arditarose

I'm having this problem now too, for the first time maybe EVER. So it's very annoying. My fiber is super high, and I haven't been hitting my fat goal this past week. I can't wait to get this fixed ha.

runnrchic

Hmm, since I changed my eating habits I've been going more and at a predictable hour. (No more poops at work!) Friend me to see what I eat. I really can't tell you what it is exactly, but the main change has been prepping all my own food.

ahoy_m8

I noticed this change several weeks after I started taking calcium. I quit that and magnesium was the solution for me. I average 30g fiber daily, which I though was on the high side until seeing Sabine's comment.

frank_h2292

The same thing has been happening to me for a long while. I usually have to take a laxative if I cant go. I'm worried because I can't go on my own and I relied on the laxatives for a while.

Liftng4Lis

Magnesium citrate helps. Plus make sure you're getting enough water.

TiffanyR71

Another vote for:

FAT!!!!!

I have that issue when I don't get enough... I cook w/olive oil, but any one should do... And keep up w/water & lots of veggies/fruit!

SteveMFP123

I had the same thing but after adding flaked almonds to my breakfast every morning it really helped.

gothchiq

Magnesium has been a great solution for me.

DMLC2014

Working out also helps with the process too!!

TiffanyR71

DMLC2014 wrote: »

Working out also helps with the process too!!

Yes! Even walking!

kchezelle

I drink ultimate aloe to clear my digestive tract, helps so much

Wiseandcurious

Check that your fats aren't way way too low. Also, there are many options of naturally laxative foods out there, but different things work for different people. For me a nice sweet pear before my morning coffee works always, no exceptions; for some people it's prunes, or only dried prunes, or even spinach, or oddly enough, wine. It's not always related to the fiber content of the food, there is some chemical component that does the trick I guess. Find the one that works for you.

Wiseandcurious

TiffanyR71 wrote: »

DMLC2014 wrote: »

Working out also helps with the process too!!

Yes! Even walking!

I remember back when I did Hatha Yoga there were poses that were supposed to help too, and they did - for me at least.

WindSparrow

Tedebearduff wrote: »

Magnesium Oxide will help, easy though if you take too much .. will make everything too fast!

Also you aren't getting enough fiber, if you were.. you wouldn't have this issue.

I'm going to have to disagree with this because of my own experience. I, too, have had the experience of getting constipated when I boatloads of veggies together with a modest amount of whole grains and little refined carbs. And seldom does anyone I've ever asked have any actual answers. All too often, either they don't believe me or don't really get what I am saying. But the only solution I have to offer is to add back in some refined carbohydrates into the eating plan.

breeleavitt

This thread has been very helpful! I have the same problem. Can someone suggest 'good' fats?