High protein/low carb diet...ermm blocking me up...!

Maldivesbeachbodplease

Hi all,

So i have been following a high protein/low carb plan - i have carbs at breakfast & morning snack then no starchy carbs just vegetables/salad and protein.

It's working a treat BUT i am having trouble going to the loo..!!

1) does anyone else get this?

and

2) what can i do to make me goooo?! as it's causing me stomach pains...which doesn't help when i'm jogging either

Thanks!! xxx

babyworms

That sucks I get the same problem from the meds i take. You can get fibre powders that dissolve in your drinks (metamucil does a really good one). They are completely tasteless so you can even add them to water!!

Failing that, you can also get a mild laxative that you could take in the evening so that it can work it's magic overnight.

Pretty much you need to increase your fibre intake. Sweet potato is a great veg for fibre, but it's also carby, so that may not be any good for you. Maybe look into what foods have a high fibre content?

Hope that's helpful! It's no fun being backed up (and it's depressing on the scale too!)

dany_m

Yeah, I had the same issue when I started taking whey protein. It's very common. It kind of got better after a week or so, so I hope the same will happen to you. Failing that you could always try a gentle herbal laxative tea?

babyworms

Also make sure you're drinking plenty of water!

Maldivesbeachbodplease

Thanks all. Yep think i havent been having enough water to be fair ( will drink lots today and try and get things moving xxx

babyworms

Good luck! There are plenty of options - If all else fails, ask as your local pharmacy

bossmodehan

one word: vegetables.
cooked and raw

fionarama

thats the way I eat and I have no problem. Make sure you take some flaxseed oil everyday and eat LOADS of veges . really good fibrous ones like brocolli, not just salad.

Maldivesbeachbodplease

Thanks all! yep i need more veg i think. My salads are normally cucumber, peppers, onions, olives etc. Not actual veg. I will get a proper big veggie salad at lunchtime xxx

D1m3b4g

Not meaning to be overly blunt but, drink more water...

Maldivesbeachbodplease

Not meaning to be overly blunt but, drink more water...

That is not blunt at all! You are very right and thinking about it i have been AWFUL at drinking water the last few days! xxx

yarwell

unless you are actually dehydrated constipation isn't helped by drinking more water - it comes out a different place after all.

angcanfly

I've been on a high protein/low carb diet for 10 years and have added milled flaxseed to my eating plan. I baked fish last night and used the flaxseed and Parmesan as the coating instead of bread crumbs. If you increase your fiber make sure you add water as well or the constipation could get worse. You do have to keep your intestines hydrated and yes water does make a difference. To get you through until you're regular, a stool softener is a good idea and when I need them, they start to work in 2-3 hours. It's not as invasive or dehydrating as a laxative. Make sure to drink at least 8 oz water with each softener you take. It's a common problem with high protein diets. Good luck.

ickybella

You need more fibre. I just had a look at your diary. My mother in law is on a constipation diet (low carb) as well. If you want your body to function properly, you've got to get more fibre than that. I don't really know why you're doing such a low-carb diet but as long as it's working for you and NOT causing you pain, continue. The only thing I would suggest (other than actually eating carbs) is maybe avocado. One small avocado has around 5 g fibre and only about 6 g carbs. Also, they are delicious!

sarahrbraun

couldn't see your diary, but I am going to guess that you need higher fiber and more water. I am doing low carb as well, but I am doing NET carbs. When you are counting net carbs, fiber carbs don't count ( they don't impact your blood sugar hardly at all). So if you take the example of the avocado that another person mentioned....6 carbs per avocado---5 of those carbs that come from fiber== 1 net carb per avocado! As for water, with guidance from my urologist, I discovered that to be fully hydrated I need at least 3-4 liters of water daily. I usually keep a liter bottle near by all day long--IMO it is easier to say " I need to drink 4 a day" than "I need to drink 16 glasses"

Maldivesbeachbodplease

Thanks all! i think i've been having not enough fibreous (is that even a word?!) veg. So just had a huge salad with chicken, broccoli, grilled veg, vine tomatoes, mixed beans, green beans, sunflower seads...so hopefully that will sort me out! plus guzzling the water thanks! xxx

Matt_Wild

Broccoli, spinach and if thats not enough psyllium husk from your local health store.

sarahrbraun

Thanks all! i think i've been having not enough fibreous (is that even a word?!) veg. So just had a huge salad with chicken, broccoli, grilled veg, vine tomatoes, mixed beans, green beans, sunflower seads...so hopefully that will sort me out! plus guzzling the water thanks! xxx

sunflower seeds are almost ALL fiber. Kinda gross, but when my youngest was about 2, he had a really odd looking poop diaper one night. I was freaking out until I realized that his poo was 90% seeds and he had been eating them with us a few days before! LOL!

MrsLVF

Same problem here, but taking a psyllium fiber supplement (NOT a fiber laxative!!!!) + a pro-biotic supplement & plenty of water keeps me regular.

Maldivesbeachbodplease

Thanks everyone!!! sooo helpful i'll see if this veg works (sorry TMI haha!) but if not i'll go get some of that husk stuff xxx

StarvingDiva

Hi all,

So i have been following a high protein/low carb plan - i have carbs at breakfast & morning snack then no starchy carbs just vegetables/salad and protein.

It's working a treat BUT i am having trouble going to the loo..!!

1) does anyone else get this?

and

2) what can i do to make me goooo?! as it's causing me stomach pains...which doesn't help when i'm jogging either

Thanks!! xxx

HAHA! OMG I was just saying this same thing to my mother, usually I just have a cup of coffee with a tablespoon of coconut oil in order to ummm get things moving.

TamaraGraceS

I drink 4 ltrs of water a day that helps.

hiker282

You need Fiber! You can get it in fruits and veggies as well as almonds and if you do allow yourself a slice of bread, you can get the high fiber stuff. Aim for around 30 grams of fiber a day and that should help 'keep things moving.'

JustLindaLou

1/3-1/2 cup black beans or kidney beans 1-2x a day also seems to keep things moving.... Good for ya in so many ways!! I toss 'em on my salads or add to whatever I'm stir-frying or even sprinkle on a bag of Steamfresh veggies....

Desmonema

Hi there!
I am on exactly that regime as well and for me it helps first to add freshly ground flaxseed to my protein shakes! Additionally I use pukka clean greens (vegetable powder) that I put in there and sometimes have one cup of herbal laxative tea in the evening (e.g. slimatea or Dr. Stuarts Lax Plus). I'm totally fine now with all that!

giantruss

i had the same problem, ( have always been not real regular)

so i upped my water intake and i also now drink prune juice most mornings & not a problem anymore!

RachelsReboot

Veggies, water and fiber! I make breakfast a lot of times with flaxmeal if I am starting to feel that way and it gets things back in order. I have lots of recipes on my blog http://www.myfitnesspal.com/blog/RachelsReboot