what do ya do about constipation?
brenn24179
Posts: 2,144 Member
I have been low carb for about a month now but am having constipation, I bought me some bran cereal yesterday to see if that would help? Any suggestions?
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Cereal is going to have some carbs to it. I am having the same trouble at times. I subscribe to the youtube videos by Dr. KenDBerryMD and he just had one one Do I Need a Magnesium Supplement? https://youtube.com/watch?v=VDOhbrU29ZM
He included a link to the Magnesium supplement that he uses so I ordered some from amazon last night to try it out.3 -
I would ask - are you constipated or just not going as frequently? Constipated means that you have to push hard to go and it could be painful to go as well. If this is the case, I would recommend a magnesium supplement to help (magnesium oxide is the best for this purpose).
We have all been trained from birth that we need to go every day (or multiple times per day), but the low carb diet (and esp keto) actually produces less waste that needs to be expelled so BM's are smaller and sometimes less frequent.2 -
The GI system is designed so that from mouth to a*n*us takes approximately 48-52 hours. So, you should be going every day, and if you aren't, then you would be medically constipated, regardless of the volume of food consumed.
Low carb diets flush out not only your stored water, but also your electrolytes - salt, magnesium, and potassium. Magnesium is often times referred to as the "Relaxation Mineral" because it is known to help with sleep, but it also helps with muscle contraction and relaxation -- which includes colon motility.
Taking a Magnesium Supplement before bedtime can help remedy this. Start with the minimum dosage and increase from there until regular. Also make sure that you are getting a good quality Magnesium Supplement, preferably Chelated Magnesium and also be sure that it is not Magnesium Oxide, which is junk and the least absorbable form of Magnesium. You can't get a good Magnesium Supplement at somewhere like CVS or GNC, you really need to look online or at a local health food store.1 -
If I were having this issue I would 1st consider whether or not I had been sitting around too much. I've never "tested" it butt butt butt have casually observed that a little brisk walking gets my innerds going when a bit delayed from the norm. Amount of food and/or amount of fiber doesn't seem to have much impact
on me, personally.
I will concur with a couple (contrary) comments above with one saying magnesium oxide is the best for this purpose yet another saying be sure to NOT get magnesium oxide. My experience has been that too much oxide will result a case of the "squirts" so perhaps mission accomplished. I learned that by not knowing there is a difference in magnesiums and what one finds at wal-mart, cvs or in a regular grocery store with their BOGO sale (I'm cheap) is magnesium oxide. My preferred magnesium is something like a chelated magnesium glycinate or citrate as recommended by my physician for my neurological movement disorder (though it has not been helpful). They're considerably more expensive but available at places like Whole Foods, Earth Fare or Sprouts (if you're not an on-line shopper).
Take a look at your food diary and see if there has been much of a change in your fiber intake since eating low carb of ~100 grams. Honestly...I doubt there has. Just a guess. If not fiber (which has been heavily disputed discussed in the forum, consider whether or not you've been a bit more sedentary or perhaps might have inadvertently become less hydrated. JMO.0 -
I am definitely very active so that isn't the problem, I don't get enough fiber, I picked up some quest bars today which have fiber so hope that helps. I definitely don't eat enough fiber. Hope that cereal helps also and maybe the low carb flatbread which has fiber in it. I also have been eating too much cheese.1
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brenn24179 wrote: »I am definitely very active so that isn't the problem, I don't get enough fiber, I picked up some quest bars today which have fiber so hope that helps. I definitely don't eat enough fiber. Hope that cereal helps also and maybe the low carb flatbread which has fiber in it. I also have been eating too much cheese.
Be careful with the quest bars. They had the opposite affect on me. I'm 99% sure they caused me constipation when I eat them. Just my experience. I thought it was weird because they were loaded with fibre.1 -
phoeix, the lady that lost 160 lbs on low carb, 100 or less eats quest bars every day and she says it helps her. This is different, I guess everyone reacts different. anyway, I cant afford them.
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How are your water and fat intake?1
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1) Install handle bars on the toilet.
2) Eat 6 pieces of Russel Stover sugar free chocolate.
3) Drink 3 oz MCT oil.
4) Drink 2 cups of espresso coffee.
5) Make sure two rolls of tp are within arms reach.
6) When your intestines start making weird noises, mount the toilet & grab the handlebars. Won't be long and you're good to go!3 -
^^^ That would do it. LOL
Don't overlook having lots of TP ready.
I find fibre creates bulk which made more of a problem for me. I am MUCH more regular eating almost no vegetation at all.
For me, I increase coconut oil (or other oil but MCT or coconut oil is quite effective), get more sodium/salt, drink coffee, maybe eat cashews, and go to a library or book store. Magnesium supplements do the trick too; magnesium oxide is almost too effective for many, but magnesium citrate might help. 2 -
I just eat and drink more but it has not been a real issue the past 3 years.0
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1) Install handle bars on the toilet.
2) Eat 6 pieces of Russel Stover sugar free chocolate.
3) Drink 3 oz MCT oil.
4) Drink 2 cups of espresso coffee.
5) Make sure two rolls of tp are within arms reach.
6) When your intestines start making weird noises, mount the toilet & grab the handlebars. Won't be long and you're good to go!
OMG, in tears...^^^ That would do it. LOL Don't overlook having lots of TP ready.
LMAO!
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This reminds me of someone that has a comedic way describing things writing about colonoscopy prep. The laxative bottle said "may cause diarrhea" and they said that the launching of the space shuttle was a better analogy.3
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Fiber is only going to make it bulk up. Fiber causes constipation. It’s not the solution.
You are probably low in sodium.1 -
I removed all fiber, upped my fat, and drink a little coffee. Those are my secrets to regularity. Actually, the coffee is optional. But, people tell me it helps them.3
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I’m having the same problem! It’s 4-5 days before anything happens and then I’m taking laxatives. I started taking a magnesium supplement, but now apparently after reading the comments, need to double check which one I have. Anyway, good luck!0
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I've found that salads help me stay pretty regular as well as exercise. A lot of processed foods that have fiber in them don't seem to work the same way. Whole foods always seem to do the trick, as well as lots of water and keeping the electrolytes in check and strong coffee with either coconut creamer or half and half.0
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I just listened to this today, the guest doctor talks about how fiber can gum up the works in some people: http://humanperformanceoutliers.libsyn.com/website/episode-38-dr-paul-mason
Seems that the carnivore diet can fix that.0 -
I was going to try some magnesium but its taking amazon two weeks to get it here. They must be mining it.4
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Sunny_Bunny_ wrote: »Fiber is only going to make it bulk up. Fiber causes constipation. It’s not the solution.
You are probably low in sodium.
I agree, when I am constipated adding fiber only makes it a lot worse. I use a lot of mag. citrate, powdered form, with potassium also powdered, along with pink salt to make a potent ketoaide drink. Works way better than fiber does for me.
This article indicates fiber isn't the best thing either.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3435786/3 -
What a great article!retirehappy wrote: »Sunny_Bunny_ wrote: »Fiber is only going to make it bulk up. Fiber causes constipation. It’s not the solution.
You are probably low in sodium.
I agree, when I am constipated adding fiber only makes it a lot worse. I use a lot of mag. citrate, powdered form, with potassium also powdered, along with pink salt to make a potent ketoaide drink. Works way better than fiber does for me.
This article indicates fiber isn't the best thing either.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3435786/
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I know this is an older post but thought I'd add my two cents. If you are eating a lot of dairy, which is easy on keto, you may be sensitive. I find that if I have it every day, I stop up cold. Back off the dairy and I'm literally good to go.
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Dairy does affect some people. That's true.retirehappy wrote: »Sunny_Bunny_ wrote: »Fiber is only going to make it bulk up. Fiber causes constipation. It’s not the solution.
You are probably low in sodium.
I agree, when I am constipated adding fiber only makes it a lot worse. I use a lot of mag. citrate, powdered form, with potassium also powdered, along with pink salt to make a potent ketoaide drink. Works way better than fiber does for me.
This article indicates fiber isn't the best thing either.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3435786/
That really is a good article! It makes me wonder how fibre as a treatment for ever got started. It doesn't make a lot of sense really. More fibre so you have more poop in you, so it comes out easier? More =/= easier.0 -
If you take an antacid, try cutting back or stopping it. It could be you are turning off the acid needed for digestion.0
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Smooth move tea, when all else fails. Just be careful and follow the directions. If you steep it for to long it can be....violent for lack of a better term.0
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Chia seeds worked for me 0
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Smooth move tea, when all else fails. Just be careful and follow the directions. If you steep it for to long it can be....violent for lack of a better term.
So way to NOT follow my own advice. I made some yesterday morning after realizing I hadn't "gone" since Friday. The phone rang and well I got distracted. Steeped for about 25-30 minutes. To make a long story short I was up and down all night.....be careful if you drink Smooth move tea!2 -
After 40 years of life defining IBS constipation was a new subject to me.
In my case after going Keto I have found only one main cause in my case and that is not getting enough magnesium. Now I do 900-1200 mg of magnesium spread out over the day. Getting dehydrated can be a factor but I try to never let that happen anymore while taking high dosage of Vitamin D3 that sucks up a ton of Magnesium just by itself.
After learning about it here I have been using Doctor's Best High Absorption 100% Chelated Magnesium for the last few years.1 -
As of today, take a look at what happened to your 401K balance over the last week. If that doesn't make you *kitten* your pants, nothing will.3
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