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Too much fibre?
Bella_Figura
Posts: 4,335 Member
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?
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?
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Replies
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How is your fat intake? A lot of people tend to eliminate fats from their diet when they start to 'eat healthy', but fat helps 'move things along' as well.15
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As someone who hyperbolically believes the meaning of life can be found via adequate fiber consumption, I hope you find your happy intake range. In addition to getting your macros sorted, drinking more water may be helpful as can reviewing your sources of fiber.
Finally, since we're TMIing, I'm not a fan of fiber as a pre-bed snack because I find I wake up light-headed. There are workarounds for this, but I figured it out after experimenting...much like you're doing now 👌🏿5 -
How is your fat intake? A lot of people tend to eliminate fats from their diet when they start to 'eat healthy', but fat helps 'move things along' as well.
Fat intake is on the low side - I could certainly increase it a little. I agree that it helps 'move things along' so it's worth increasing it and seeing if it makes a difference. Thank you.5 -
As someone who hyperbolically believes the meaning of life can be found via adequate fiber consumption, I hope you find your happy intake range. In addition to getting your macros sorted, drinking more water may be helpful as can reviewing your sources of fiber.
Finally, since we're TMIing, I'm not a fan of fiber as a pre-bed snack because I find I wake up light-headed. There are workarounds for this, but I figured it out after experimenting...much like you're doing now 👌🏿
I also was of the opinion that adequate fibre consumption was the holy grail, and every time things get 'stuck' I've frantically tried to add even more fibre. My highest ever intake was almost 50g. I do drink plenty of fluid, 1.6 litres of water and and additiona 2+ litres of tea, coffee, herbal tea, fruit teas etc. I feel awash but I guess I could add another litre.
As for the sources of fibre...I tend to start the day with Weetabix Crunchy Bran (8.8g insoluble fibre for a 40g serving), served with natural yoghurt and either passionfruit, stewed rhubarb or strawberries for even more (soluble) fibre.
For lunch I usually have either a homemade veggie soup served with a slice of multi-grain and rye bread or a salad (shredded red & white cabbage, grated raw carrot, red/yellow/orange peppers, cucumber, rocket, onion and a spoonful of sauerkraut, sometimes served in a wholemeal pitta bread. I'll add a bit of chicken, tuna or ham for protein.
For dinner I try to add veggies or salad into whatever I'm having; my husband refuses to eat wholemeal pasta or rice so we always have white pasta or white basmati rice, but all our curries and stirfries incorporate lots of veggies.
Then, I'll have a large orange or more stewed rhubarb and yoghurt for dessert.
I finish eating by 8pm, so I eat all my food between a 12 hour window (8am until 8pm). I use whole milk, butter, natural (5% fat) yoghurt and olive/sunflower oil to add fat into my diet.
With that wealth of information, does anyone spot anything that I've missed?2 -
I eat a lot of fiber, around 40-50g a day.
I also eat a lot of fat, my goal is 67g, (2000 calories) but I'm almost always over on fats...mostly from nuts, which also have a good amount of fiber, protein, and other hard to get (for me) nutrients. I don't have any problem in the elimination department. When I tried lower fat, I did.
Fats, that's my suggestion.5 -
I'm finding this read interesting. I am someone that dealt with hemorrhoids the majority of my life and they were the bane of everything physical that I wanted to do (exercise, swing/dance, even standing socially). Anyhow, had the surgery just over 2 years ago. Mine was great, but I have heard mine recovery was an acception. Point is, yes, be smart and address the constipation.
My diet includes a morning of Fiber one cereal, with chia seeds and protein sources. My coffee contains benefiber and miralax. Are you jealous yet? :P I don't recommend having to resort to my actions, but they are on the instructions of my colorectal surgeon. I would love to distance myself from the need for the miralax and am going to keep the "fat" suggestions above in mind. According to my CRS, you want your stools the consistency of toothpaste. (sorry for the visual) My body does not do that naturally.
On related not, if anyone has hemorrhoid concerns. Toilet habits are a significant factor. I can expound if it is of value.5 -
According to my CRS, you want your stools the consistency of toothpaste. (sorry for the visual) My body does not do that naturally.
On related not, if anyone has hemorrhoid concerns. Toilet habits are a significant factor. I can expound if it is of value.
The visual was helpful! Mine are nothing like the consistency of toothpaste!
And please, expound away! I've only had haemorrhoids once and hope never to have a repeat episode - excruciating! I use a 'Squatty Potty' to get in the optimal pooping position, but if you have any other toilet tips I'd love to hear them!
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Another vote for more fat.4
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Bella_Figura wrote: »According to my CRS, you want your stools the consistency of toothpaste. (sorry for the visual) My body does not do that naturally.
On related not, if anyone has hemorrhoid concerns. Toilet habits are a significant factor. I can expound if it is of value.
The visual was helpful! Mine are nothing like the consistency of toothpaste!
And please, expound away! I've only had hemorrhoids once and hope never to have a repeat episode - excruciating! I use a 'Squatty Potty' to get in the optimal pooping position, but if you have any other toilet tips I'd love to hear them!
The fact you know about the squatty potty and proper position means that you are way ahead of the game. Basically, you want to figure out this constipation issue. That is not an option in the long run. Number 2 is position which you know. Number 3 is limiting time on the toilet. CRS said that is nothing happens in 3 minutes, get up and come back later. No cell phone scrolling, no magazine, no newspaper reading.
For the constipation, I was told that I am on miralax for life. Would prefer to not be on miralax, but I also refuse to ruin my life again with spontaneously prolapsing hemorrhoids (they were at that level for about 12 years).
Do please keep in mind that digestive issues can be nefarious too. Not likely, but if problems are significant, it can be worth checking with the doctor as well.4 -
Number 3 is limiting time on the toilet. CRS said that is nothing happens in 3 minutes, get up and come back later. No cell phone scrolling, no magazine, no newspaper reading.
I could certainly improve in that respect. I don't take in any reading material, but I do wait and hope. I'll start practicing the 3 min max rule!
Do please keep in mind that digestive issues can be nefarious too. Not likely, but if problems are significant, it can be worth checking with the doctor as well.
OK, thanks, I'll bear that in mind. I've not noticed blood in stool (other than if I tear) and I feel well in myself, but a check-up and discussion with my GP couldn't hurt. I've never heard of Miralax (and, like you, I dislike the idea of long term laxative use) so I'll check that out also. Thank you so much for your advice and insights.
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Did you increase your fiber intake quickly? That can cause your bowels to get messed up and have the opposite effect. I also think if I eat too much fiber at one meal it messes me up. There's also a thing for some as having too much fiber, but at your intake it doesn't sound like that.
I'm someone who has dealt with irregularity/constipation for quite awhile, and there can be so many causes. I always hit at least 25 g of fiber and have for quite some time. Now that I'm on a medication and supplement that can cause constipation, I've been trying to not only REALLY make sure I hit that number, but get it from sources of fiber that are even better for moving things along. I've actually been eating a few prunes a day, and MAN does that make me feel old and like my grandma!
It's also possible you have IBS and didn't know it, as some high-fiber "good-for-you" foods can actually increase symptoms. This is part of my problem, actually, so for me it's about finding the right balance and the right foods.1 -
Things that IME may matter for constipation, speaking as someone diagnosed at one point with IBS-C:
* Enough fiber, potentially a need to balance the right personal amounts of soluble/insoluble fiber. Increase fiber slowly (like across a couple of weeks) if starting from low fiber: Lots eaten suddenly can cause adaptation problems.
* Enough water (not crazy much, but to light straw colored urine - bright yellow is OK if taking certain water soluble vitamins, but dark or brownish is Not Good.
* Enough fats (maybe 0.35-0.45g per pound of bodyweight daily, men might get away with a bit less).
* Regular exercise, ideally something that moves the middle.
* Adequate dietary magnesium, for some people. Supplementing is an option.
* Probiotics help some people (from food like live-culture yogurt/kefir, miso, raw unpasteurized sauerkraut/kim chi/fermented pickles, etc.) or a well-vetted supplement. (This assumes your fiber includes prebiotic fiber, i.e., the stuff your gut bugs like to eat.)
Not all of those are vital for everyone, or at least not vital to change (if already at OK levels), but those are common things folks mention as helping. It's not exactly in order of importance as I perceive it: As pure opinion from threads here and conversations IRL, I think the things toward the top of the list are more common solutions, but if an individual is already (for example) getting plenty of fat, that's probably not as important *for them* to change.
FWIW, as a 5'5" woman, now 125-ish pounds, I'm at 40-60g fiber most days (I love my veggies!), 48-64oz water in addition to fluids in food, 50g minimum fat daily, regular exercise (generally 6 days/week), do supplement magnesium (but not for this reason), and eat several probiotic foods daily (not specifically just for this reason). Most of the time, things are OK-ish, but not toothpaste consistency. Water & fat are the ones I personally need to pay attention to, because my natural tendency is to be lower in those than I've learned is ideal.2 -
What's your dairy consumption? Even a little bit of yogurt or cow's milk will back me up like a rush hour expressway.1
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Speakeasy76 wrote: »Did you increase your fiber intake quickly?
No, not really. Even when I'm not focusing on healthy eating I try to always get more than 25g of fibre a day, so I've only increased by about 5g a day. I rarely find it easy to poop, but it definitely gets more difficult when I reduce my fat intake.Speakeasy76 wrote: »It's also possible you have IBS and didn't know it, as some high-fiber "good-for-you" foods can actually increase symptoms. This is part of my problem, actually, so for me it's about finding the right balance and the right foods.
I've never considered that it might be IBS-C because I don't have cramps, gas, bloating etc. I know there's some overlap between chronic constipation and IBS-C, but I seem to have few or none of the other IBS symptoms. I will look into this though, so thanks for the suggestion.
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* Enough fats (maybe 0.35-0.45g per pound of bodyweight daily, men might get away with a bit less).
* Regular exercise, ideally something that moves the middle.
* Probiotics help some people (from food like live-culture yogurt/kefir, miso, raw unpasteurized sauerkraut/kim chi/fermented pickles, etc.) or a well-vetted supplement.
I average about 0.3g of fat per pound of bodyweight, so that's something I could work on.
I walk for at least 90 minutes a day, and I do loads of gardening, which involves lots of bending and stretching. I also dance and cycle, so I think I do sufficient exercise.
I eat live natural yoghurt every day and I love sauerkraut; I don't have tons of probiotics so that's something else I could work on...
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rosebarnalice wrote: »What's your dairy consumption? Even a little bit of yogurt or cow's milk will back me up like a rush hour expressway.
I add full fat cow's milk to tea and coffee; I eat full fat natural yoghurt made with cow's milk most days; I don't eat much cheese, butter, cream or ice-cream.
I've never noticed any adverse effects from eating dairy produce, and don't consider myself lactose intolerant. I'll have to explore the symptoms...1 -
Bella_Figura wrote: »rosebarnalice wrote: »What's your dairy consumption? Even a little bit of yogurt or cow's milk will back me up like a rush hour expressway.
I add full fat cow's milk to tea and coffee; I eat full fat natural yoghurt made with cow's milk most days; I don't eat much cheese, butter, cream or ice-cream.
I've never noticed any adverse effects from eating dairy produce, and don't consider myself lactose intolerant. I'll have to explore the symptoms...
FWIW, I think the dairy effect may be more individualized. I eat quite a lot of dairy (I'm ovo-lacto veg), and haven't seen a correlation with my higher/lower dairy intake. I'm not doubting that it could be an issue for others, just don't think it's universal.0 -
Bella_Figura wrote: »Speakeasy76 wrote: »Did you increase your fiber intake quickly?
No, not really. Even when I'm not focusing on healthy eating I try to always get more than 25g of fibre a day, so I've only increased by about 5g a day. I rarely find it easy to poop, but it definitely gets more difficult when I reduce my fat intake.Speakeasy76 wrote: »It's also possible you have IBS and didn't know it, as some high-fiber "good-for-you" foods can actually increase symptoms. This is part of my problem, actually, so for me it's about finding the right balance and the right foods.
I've never considered that it might be IBS-C because I don't have cramps, gas, bloating etc. I know there's some overlap between chronic constipation and IBS-C, but I seem to have few or none of the other IBS symptoms. I will look into this though, so thanks for the suggestion.
I know this is TMI, but do you have other problems down there--like urinary frequency, leaking, not feeling like your bladder is empty after you go? Because if you don't experience any other digestive problems, than maybe it's related to your pelvic floor muscles?4 -
Speakeasy76 wrote: »I know this is TMI, but do you have other problems down there--like urinary frequency, leaking, not feeling like your bladder is empty after you go? Because if you don't experience any other digestive problems, than maybe it's related to your pelvic floor muscles?
Nope, no other digestive or urinary problems at all. I pee pretty regularly but that's only because I drink 4 litres of fluid a day, so pee is straw coloured. No problems with bladder control (so tickle away! ) and always feel as if my bladder is empty. I've never had children, so I don't think I have a problem with my pelvic floor muscles. I can cut off my pee mid stream if the need arises (though it's not something I need to do too often, thankfully!)
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@Bella_FiguraSpeakeasy76 wrote: »Bella_Figura wrote: »Speakeasy76 wrote: »Did you increase your fiber intake quickly?
No, not really. Even when I'm not focusing on healthy eating I try to always get more than 25g of fibre a day, so I've only increased by about 5g a day. I rarely find it easy to poop, but it definitely gets more difficult when I reduce my fat intake.Speakeasy76 wrote: »It's also possible you have IBS and didn't know it, as some high-fiber "good-for-you" foods can actually increase symptoms. This is part of my problem, actually, so for me it's about finding the right balance and the right foods.
I've never considered that it might be IBS-C because I don't have cramps, gas, bloating etc. I know there's some overlap between chronic constipation and IBS-C, but I seem to have few or none of the other IBS symptoms. I will look into this though, so thanks for the suggestion.
I know this is TMI, but do you have other problems down there--like urinary frequency, leaking, not feeling like your bladder is empty after you go? Because if you don't experience any other digestive problems, than maybe it's related to your pelvic floor muscles?
I was thinking this too! I’m so glad you brought it up. I’m a 30 yo F with zero kids and I needed to go to pelvic floor pt due to urethral prolapse caused from straining. The PT helped me learn how to coordinate those muscles and it improved the way things evacuate because it makes you aware of how you’re using your body as you have a bm. If the increase in fat and others foods don’t help/ talking with your doctor... it could be worth a try.0 -
playhardkf2017 wrote: »@Bella_FiguraSpeakeasy76 wrote: »Bella_Figura wrote: »Speakeasy76 wrote: »Did you increase your fiber intake quickly?
No, not really. Even when I'm not focusing on healthy eating I try to always get more than 25g of fibre a day, so I've only increased by about 5g a day. I rarely find it easy to poop, but it definitely gets more difficult when I reduce my fat intake.Speakeasy76 wrote: »It's also possible you have IBS and didn't know it, as some high-fiber "good-for-you" foods can actually increase symptoms. This is part of my problem, actually, so for me it's about finding the right balance and the right foods.
I've never considered that it might be IBS-C because I don't have cramps, gas, bloating etc. I know there's some overlap between chronic constipation and IBS-C, but I seem to have few or none of the other IBS symptoms. I will look into this though, so thanks for the suggestion.
I know this is TMI, but do you have other problems down there--like urinary frequency, leaking, not feeling like your bladder is empty after you go? Because if you don't experience any other digestive problems, than maybe it's related to your pelvic floor muscles?
I was thinking this too! I’m so glad you brought it up. I’m a 30 yo F with zero kids and I needed to go to pelvic floor pt due to urethral prolapse caused from straining. The PT helped me learn how to coordinate those muscles and it improved the way things evacuate because it makes you aware of how you’re using your body as you have a bm. If the increase in fat and others foods don’t help/ talking with your doctor... it could be worth a try.
Yeah, it's a definitely a myth that women can't have these kinds of issues if they've never had kids. In fact, these issues may prevent some women from getting pregnant (at least the old-fashioned way).I had pelvic floor issues long before kids, and only recently have I had an issues with peeing, almost 10 years after my youngest (and via C-section, too, for both).0 -
Speakeasy76 wrote: »Bella_Figura wrote: »Speakeasy76 wrote: »Did you increase your fiber intake quickly?
No, not really. Even when I'm not focusing on healthy eating I try to always get more than 25g of fibre a day, so I've only increased by about 5g a day. I rarely find it easy to poop, but it definitely gets more difficult when I reduce my fat intake.Speakeasy76 wrote: »It's also possible you have IBS and didn't know it, as some high-fiber "good-for-you" foods can actually increase symptoms. This is part of my problem, actually, so for me it's about finding the right balance and the right foods.
I've never considered that it might be IBS-C because I don't have cramps, gas, bloating etc. I know there's some overlap between chronic constipation and IBS-C, but I seem to have few or none of the other IBS symptoms. I will look into this though, so thanks for the suggestion.
I know this is TMI, but do you have other problems down there--like urinary frequency, leaking, not feeling like your bladder is empty after you go? Because if you don't experience any other digestive problems, than maybe it's related to your pelvic floor muscles?
I'm not disputing that this is worth considering - not at all. It's a definite possibility.
But in light of multiple posts focusing on pelvic floor issues, I'd say this in the interests of what I hope is clarification: I'd had constipation issues starting back in my 30s/40s, and was diagnosed with IBS/C. Referencing the bolded in a quote from OP (below), I can't say that I've had any unusual issues with cramps, gas, bloating, etc.
Discomfort is a key part of the Rome criteria for diagnosing IBS, IMU, but that discomfort could be the unpleasant fullness associated with the constipation itself (which I don't think is necessarily "bloating", though the latter is a very non-specific term). Clearly, retained waste has volume, and the volume can cause abdominal discomfort, but is that "bloating"? I don't know. The discomfort can also be the sensations associated with passing very firm stool. IMU, it can be discomfort short of what most would call actual pain.
I'm childless, had zero other signs of pelvic floor dysfunction at the time I was diagnosed with IBS-C.
IMU, the diagnostic criteria for IBS are: "abdominal pain and discomfort lasting on average at least one day a week in the last three months, associated with at least two of these factors: Pain and discomfort are related to defecation, the frequency of defecation is altered, or stool consistency is altered."**
A reasonable doctor will also rule out other serious conditions that might cause those symptoms, of course.Bella_Figura wrote: »Speakeasy76 wrote: »Did you increase your fiber intake quickly?
No, not really. Even when I'm not focusing on healthy eating I try to always get more than 25g of fibre a day, so I've only increased by about 5g a day. I rarely find it easy to poop, but it definitely gets more difficult when I reduce my fat intake.Speakeasy76 wrote: »It's also possible you have IBS and didn't know it, as some high-fiber "good-for-you" foods can actually increase symptoms. This is part of my problem, actually, so for me it's about finding the right balance and the right foods.
I've never considered that it might be IBS-C because I don't have cramps, gas, bloating etc. I know there's some overlap between chronic constipation and IBS-C, but I seem to have few or none of the other IBS symptoms. I will look into this though, so thanks for the suggestion.
** Described lots of places, but quoted from here: https://www.mayoclinic.org/diseases-conditions/irritable-bowel-syndrome/diagnosis-treatment/drc-20360064
I'm not diagnosing the OP - that would be irresponsible. I'm also not criticizing others for bringing up the possibility of pelvic floor issues, which is a useful thing to consider. I'm just clarifying that in my understanding, the definition of IBS-C may encompass a less severe symptom set that some might expect.1 -
Discomfort is a key part of the Rome criteria for diagnosing IBS, IMU, but that discomfort could be the unpleasant fullness associated with the constipation itself (which I don't think is necessarily "bloating", though the latter is a very non-specific term). Clearly, retained waste has volume, and the volume can cause abdominal discomfort, but is that "bloating"? I don't know. The discomfort can also be the sensations associated with passing very firm stool. IMU, it can be discomfort short of what most would call actual pain.
I agree that "bloating" is a bit of a vague term but, having recently lost intestinal motility, I can confirm that significant amounts of retained waste definitely cause abdominal distention (at times I appeared about 5 months pregnant), which some would probably call bloating. Although my issues were likely exacerbated by using polyethelene glycol per my doctor's instructions, despite the fact that stool consistency was never the problem, which only added to the intestinal water content and volume. And, yes, there is a fair amount of pain involved when the distension reaches extreme levels. I used to wonder how much my bowels could possible stretch without exploding.2 -
Someone can react to casein the protein in dairy rather than the lactose. Its said casein intolerance is more common than lactose issues. Intolerances can happen at any age, are more inclined as one matures.1
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UPDATE
Well, I'm astonished. Yesterday (Saturday) was my first day of eating a low fibre diet. Presupposing that too much fibre was causing my issues (which was by no means probable), I didn't expect any alleviation of my hard stool/evacuation issues for at least a week or two, while the previously high levels of fibre left my system.
Instead, the effect has been astonishingly fast.
I woke up this morning at my usual time, and immediately felt that I could go. I pooped without any difficulty. While not being of 'toothpaste consistency' (not that I examined it TOO closely!) it definitely wasn't lumpy, pellet-like or hard. A couple of hours later, after breakfast, a five mile walk and a bit of gardening, I went a second time. Same result.
This is like day and night from how I've been pooping for the past two and a half months (since I increased my fibre and started eating less fat). My water/fluid intake is essentially unchanged. Here's the pattern for the past week (which has been pretty much the pattern since 17th March)
Mon: Fibre 30g / Fat 40g / Protein 82g / Water/Fluid 3.3 litres / Poop: Nope
Tue: Fibre 29g / Fat 43g / Protein 57g / Water/Fluid 3.7 litres / Poop: Yes, hard, painful
Wed: Fibre 29g / Fat 30g / Protein 80g / Water/Fluid 3.5 litres / Poop: Nope
Thu: Fibre 32g / Fat 37g / Protein 44g / Water/Fluid 3.3 litres / Poop: Yes, hard, pellet-like, painful
Fri: Fibre 32g / Fat 45g / Protein 60g / Water/Fluid 3.9 litres / Poop: Nope
Sat: Fibre 9g / Fat 57g / Protein 49g / Water/Fluid 3.8 litres / Poop: Yes, hard, pellet-like, painful
Sun: Fibre 5g / Fat 59g / Protein 63g / Water/Fluid 3.7 litres / Poop: Yes, twice, painless, easy to pass
So just one day of lower fibre and higher fat and there was encouraging progress.
Hopefully tomorrow will show that this wasn't just a fluke....
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Speakeasy76 wrote: »Bella_Figura wrote: »Speakeasy76 wrote: »Did you increase your fiber intake quickly?
No, not really. Even when I'm not focusing on healthy eating I try to always get more than 25g of fibre a day, so I've only increased by about 5g a day. I rarely find it easy to poop, but it definitely gets more difficult when I reduce my fat intake.Speakeasy76 wrote: »It's also possible you have IBS and didn't know it, as some high-fiber "good-for-you" foods can actually increase symptoms. This is part of my problem, actually, so for me it's about finding the right balance and the right foods.
I've never considered that it might be IBS-C because I don't have cramps, gas, bloating etc. I know there's some overlap between chronic constipation and IBS-C, but I seem to have few or none of the other IBS symptoms. I will look into this though, so thanks for the suggestion.
I know this is TMI, but do you have other problems down there--like urinary frequency, leaking, not feeling like your bladder is empty after you go? Because if you don't experience any other digestive problems, than maybe it's related to your pelvic floor muscles?
I'm not disputing that this is worth considering - not at all. It's a definite possibility.
But in light of multiple posts focusing on pelvic floor issues, I'd say this in the interests of what I hope is clarification: I'd had constipation issues starting back in my 30s/40s, and was diagnosed with IBS/C. Referencing the bolded in a quote from OP (below), I can't say that I've had any unusual issues with cramps, gas, bloating, etc.
Discomfort is a key part of the Rome criteria for diagnosing IBS, IMU, but that discomfort could be the unpleasant fullness associated with the constipation itself (which I don't think is necessarily "bloating", though the latter is a very non-specific term). Clearly, retained waste has volume, and the volume can cause abdominal discomfort, but is that "bloating"? I don't know. The discomfort can also be the sensations associated with passing very firm stool. IMU, it can be discomfort short of what most would call actual pain.
I'm childless, had zero other signs of pelvic floor dysfunction at the time I was diagnosed with IBS-C.
IMU, the diagnostic criteria for IBS are: "abdominal pain and discomfort lasting on average at least one day a week in the last three months, associated with at least two of these factors: Pain and discomfort are related to defecation, the frequency of defecation is altered, or stool consistency is altered."**
A reasonable doctor will also rule out other serious conditions that might cause those symptoms, of course.Bella_Figura wrote: »Speakeasy76 wrote: »Did you increase your fiber intake quickly?
No, not really. Even when I'm not focusing on healthy eating I try to always get more than 25g of fibre a day, so I've only increased by about 5g a day. I rarely find it easy to poop, but it definitely gets more difficult when I reduce my fat intake.Speakeasy76 wrote: »It's also possible you have IBS and didn't know it, as some high-fiber "good-for-you" foods can actually increase symptoms. This is part of my problem, actually, so for me it's about finding the right balance and the right foods.
I've never considered that it might be IBS-C because I don't have cramps, gas, bloating etc. I know there's some overlap between chronic constipation and IBS-C, but I seem to have few or none of the other IBS symptoms. I will look into this though, so thanks for the suggestion.
** Described lots of places, but quoted from here: https://www.mayoclinic.org/diseases-conditions/irritable-bowel-syndrome/diagnosis-treatment/drc-20360064
I'm not diagnosing the OP - that would be irresponsible. I'm also not criticizing others for bringing up the possibility of pelvic floor issues, which is a useful thing to consider. I'm just clarifying that in my understanding, the definition of IBS-C may encompass a less severe symptom set that some might expect.
Oh, I agree with everything you've said. I'm one of the "lucky" ones who actually has both issues--IBS and pelvic floor dysfunction--yay! Sometimes it's hard for even me to know what is causing what, and unfortunately in my experiences doctors are quick to relate it to diet and/or throw medication at the issue. If I hadn't had pelvic floor stuff that caused other issues, I don't think I would've even thought it could be part of it. In my case, I *think* the IBS is more of the issue than the pelvic floor, but who really knows.
In any case, it sounds like the OP has got it sorted out and it was a relatively easy fix!1 -
U changed 2 things. I'm probably biased but I'm more leaning more towards fat given speed of reaction 🤷🏻♂️
I've noticed that a lot of dried prunes have a light coating of oil. Can be viewed as either deadly, or friendly! 😇6
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