I apologise if this is TMI, but every time I start eating healthily (whole grains, plenty of fruit and veg, pulses, salads etc) I start to find it really difficult to poop. I checked back over my diary for the past 20 days and my fibre intake has fallen into the range 26-32g per day; my fluid intake is pretty stable at 3.6 litres a day (121 fluid ounces), of which 1.6 litres (54 fl oz) is pure water; and I've walked for a minimum of 90 minutes a day.
So I'm doing everything I should be doing (fibre, hydration, exercise) to ensure a smooth passage of food though my gut and a comfortable and easy evacuation.
Instead, although I manage to go every day or two, my poo is very hard, pellet-like, odourless and difficult to pass, meaning I have to really strain. There is often a feeling of incomplete evacuation. Sometimes the stool is so hard that it makes me bleed a little.
I don't have bloating or other conventional constipation symptoms, but I have most of the symptoms on the Rome III diagnosis tool for functional constipation. I seem to fit the profile of someone with 'obstruction defecation constipation' or 'outlet constipation'.
I came across a study (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3435786/)
that suggests that for people with obstruction defecation constipation, a high fibre diet actually makes symptoms worse.
So, as an experiment, I'm going to try to keep my fibre below 10g a day for a couple of weeks and see if it makes a difference. I'll try to eliminate insoluble fibre completely.
Does anyone have experience of this type of constipation? If so, have you found limiting fibre has helped?