Constipation

theyoginurse
theyoginurse Posts: 82 Member
in Health and Weight Loss
I don’t mean to be TMI (too much information) but I since I cut back on the amount of calories I am eating, I have been getting a little more constipated. Does anyone have a solution?

I drink a lot of water (and pee a ton) and eat fibrous foods. I do eat higher protein items though. I take a new probiotic that has digestive enzymes in it also, which I thought would help. I just don’t know what to do. Do you recommend any supplements or probiotics to take?

That heavy feeling makes me drag. Sometimes I feel like when I do go with the help of a stool softener, it’s like three pounds worth of poop! I apologize again if this is disgusting, just need some help with it because I definitely think it affects weight loss.

Thank you in advance!

Replies

  • timtam163
    timtam163 Posts: 500 Member
    How long have you had it for? It could be an adjustment, it could be correlated to hormones or medications. It could be that you aren't eating enough and your body is holding on to nutrients. If you're concerned, see a doctor. Otherwise, just be patient.
  • livingleanlivingclean
    livingleanlivingclean Posts: 11,751 Member
    You mention fibre, but not fat - how much fat are you getting each day? Perhaps try increasing fat consumption and see if that helps
  • SummerSkier
    SummerSkier Posts: 5,132 Member
    Metamucil cookies. Also sugar free Reeses cups help keep the train moving.
  • Maxxitt
    Maxxitt Posts: 1,281 Member
    It affects scale weight, not fat loss. But it sure is uncomfortable. My "home remedies" include hot sauce on entrees, additional vitamin C (one of the "side effects" of C supplements can be loose stools), and magnesium oxide which I take every evening.
  • TimothyFish
    TimothyFish Posts: 4,925 Member
    It doesn't make any difference in the amount of fat you lose. But yes, your weight may go up or stay constant during the time you are constipated. I find that eating donuts work great at encouraging things to start moving.
  • Ashtoretet
    Ashtoretet Posts: 378 Member
    When you increase fiber you have to also increase water. Generally women need 11 cups of water and men need 15 cups, if you're active then you will need to replenish what's lost.
  • bellaesprita000
    bellaesprita000 Posts: 384 Member
    I take Miralax every night to help with my IBS-C. It's a non-habit forming laxative that uses the water in your body to stimulate bowel movements. Just make sure you reach your water goal every day.

    Also for the occasional flare up, senna tea works like a charm. It takes ~8 hours to kick in (at least for me) and when it does, whoa! Make sure you're home or close to a bathroom that day.
  • tequila5000
    tequila5000 Posts: 128 Member
    My home remedies are a cup of strong coffee.
    Or about a tablespoon of molasses. Put the molasses on your morning oatmeal.
  • ahoy_m8
    ahoy_m8 Posts: 3,053 Member
    edited November 2017
    livingleanlivingclean wrote: »
    You mention fibre, but not fat - how much fat are you getting each day? Perhaps try increasing fat consumption and see if that helps

    This! When I cut calories pretty low (for me), its hard to get enough fat, so I commiserate if that's a challenge for you, too. Rule of thumb is 0.35g fat per lb body weight MINIMUM. Per day
  • counting_kilojoules
    counting_kilojoules Posts: 170 Member
    How much actual fibre are you getting? I track my fibre intake and even when I feel like I'm eating a lot of it I find it hard to reach the recommended daily intake (for a woman) of 25g. You can get fibre supplements or Metamucil if you feel that's the issue. If you suddenly up your fibre intake though you may get even more constipated. In fact, that might be the problem, if in cutting calories you've started eating foods with more fibre in an effort to stay full. (If this is the case you should get used to it pretty quickly.)
    Appropriate fat consumption, as mentioned by others, is also important.

  • theyoginurse
    theyoginurse Posts: 82 Member
    I really appreciate all of the suggestions! Donuts will be great if it fits into my daily calorie goal. Very funny!

    I am going to try the Miralax and Vitamin C for now. I agree about my fat intake. I have been eating a balanced intake of 30% carbs 35% fat and protein. I think it’s because I did drop my calories from when I was over eating. I have to be eating at least 35 grams of fiber a day.
  • livingleanlivingclean
    livingleanlivingclean Posts: 11,751 Member
    theyoginurse wrote: »
    I really appreciate all of the suggestions! Donuts will be great if it fits into my daily calorie goal. Very funny!

    I am going to try the Miralax and Vitamin C for now. I agree about my fat intake. I have been eating a balanced intake of 30% carbs 35% fat and protein. I think it’s because I did drop my calories from when I was over eating. I have to be eating at least 35 grams of fiber a day.

    How many grams of fat?
    A % breakdown is meaningless without total calories.
  • theyoginurse
    theyoginurse Posts: 82 Member
    @livineleanlivingclean how do I figure that out? I tried looking under the Nutirition tab but couldn’t figure it out. I guess if about 30% of 1200 is 360. I think 35% would be about 420 calories. Probably like 40 grams of fat per day.
  • lorrpb
    lorrpb Posts: 11,463 Member
    Poop affects daily weight, but not long term weight loss. Poop does not affect your ability to lose fat.
  • KickassAmazon76
    KickassAmazon76 Posts: 4,677 Member
    edited November 2017
    I have struggled with this for what feels like forever... My miracle came in the form of a single capsule of absorbable magnesium taken daily.

    It has literally changed my life for the better. I was so miserable because of my never ending battle in the bathroom. Now... Let's just say that sometimes regular IS amazing!
  • CynthiasChoice
    CynthiasChoice Posts: 1,047 Member
    I'm going on 4 years now of being vigilant with MANY things so I can stay regular. There's no one fix for me - it's a cocktail.

    #1 All Bran Cereal (Or Trader Joe's High Fiber Cereal) The insoluble fiber in this is what I most need.
    #2 Magnesium Oxide (the least absorbable version of magnesium - passes through to where it can do it's job.
    #3 Xylitol, a sugar alchohol, found in sugar free gum and other diabetic sweets.
    #4 Inulin, a powdered prebiotic fiber that I mix in my coffee, tea, or protein drink.
    #5 Adequate Water
    #6 Adequate dietary fat
    #7 Exercise

    Then I avoid:

    Calcium - I know, not good! I can't figure this one out yet. Maybe if I double up on the bran cereal...But I already resent having to spend my calories on a cereal I don't fully enjoy. I used to consume a lot of almond milk till I realized that a cup has 44% of daily calcium requirement.

    Black Tea - who knew? It's constipating!

    Soluble fiber - without enough water it acts like concrete.

    I've been able to stay away from the Miralax by following the above. But if I really need something from the drugstore shelf, this is my first choice.

    Good luck @theyoginurse





  • RodaRose
    RodaRose Posts: 9,562 Member
    Avocados, chia seeds, flax seed, tofu, whole fat dairy, salmon, whole eggs.
  • layboltp
    layboltp Posts: 1 Member
    You should try RESTORALAX, it si very safe and easy on you. My specialist advised taking it every day for a while and then I adjusted it to my needs. Taken in water is helpful , no flavor at all but works excellently. Good Luck friend, you will feel great.
  • NoxeemaJackson
    NoxeemaJackson Posts: 102 Member
    dried plums.
    There's a tea called Smooth Moves, it's at target, online, everywhere.
    Both are really effective.
  • H_Ock12
    H_Ock12 Posts: 1,152 Member
    Fat and coffee/soda help me. I'll cook my dinner veggies with butter and the next morning after my morning coffee, things usually clean out. About four ounces of soda on an empty stomach can move things along, too.
  • bribucks
    bribucks Posts: 431 Member
    I take magnesium! I am vitamin d deficient but the D supplement makes my constipated, so I also have to take magnesium. I take 200mg at night and it’s usually “worked its way through” by morning.
  • CynthiasChoice
    CynthiasChoice Posts: 1,047 Member
    brianneangell08 wrote: »
    I take magnesium! I am vitamin d deficient but the D supplement makes my constipated, so I also have to take magnesium. I take 200mg at night and it’s usually “worked its way through” by morning.

    That's your reaction to Vitamin D too??? Every specialist I talked to says there's no way vitamin D can make me constipated, but I swear it does. Even the D without calcium.

  • maura_tasi
    maura_tasi Posts: 196 Member
    Do you have an idea how much fiber you're consuming? And do you take a fiber capsule vitamin? Sometimes it's possible to be getting too much fiber which actually can make you constipated (it happens to me). If you don't think that's the issue I like detox tea for when I'm feeling backed up. It's not a cleanse tea or anything, i just find it gets things going. I use the Yogi brand detox tea. It doesn't taste the greatest (I think I'm just used to the yummy taste of flavored green teas haha) but a cup or two usually help me in situations like this! I'm sure there are other brands that work as well, I just haven't tried them.
  • CarvedTones
    CarvedTones Posts: 2,340 Member
    May also be TMI, but...

    I talked to the pharmacist about a stool softener that can be taken daily because mine is medication related and isn't easily mitigated (and the medicine is working very well otherwise). I still tend to go less often but it isn't painful when I do.
  • YvetteK2015
    YvetteK2015 Posts: 654 Member
    theyoginurse wrote: »
    I really appreciate all of the suggestions! Donuts will be great if it fits into my daily calorie goal. Very funny!

    I am going to try the Miralax and Vitamin C for now. I agree about my fat intake. I have been eating a balanced intake of 30% carbs 35% fat and protein. I think it’s because I did drop my calories from when I was over eating. I have to be eating at least 35 grams of fiber a day.

    Just a word on the vitamin C. You have to take enough of it to reach "bowl tolerance", which can actually be 1000s of mg per day. For an adult, it can be upwards of 9-12,000 mg. So don't expect to take 2-3 extra pills a day to see an effect.
    I "accidentally" found my tolerance level when I kept flavoring my water one day with Emergen-C vitamin C packets. Each one has 1000 mg, and not thinking in total I used about 15. Not a pleasant day.

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