Bit Embarrassing

Poods71

Hi Guys,

Being doing this, seriously, now for about a month and sticking to my 1200 as recommended by MFP. The only problem is I am finding that I am really constipated :blushing: . I am eating more fruit and veg than I have in a long time and trying to drink more water but nothing seems to be helping. Starting to feel really bloated and yucky. I am going to get laxatives today but don't want to do that all the time and wondered if anyone could recommend anything?

lil_pulp

Maybe up your fiber intake?

LynC33

It would be easier to advise you if we could see your food diary.

LynC33

It would be easier to advise you if we could see your food diary.

Poods71

Lol bit new to this, didn't realise I had to set it for people to view. Done now, I think.

Krazy_Kat

Your name is cracking me up!

josyjozy

You can set your diary to track fiber. That might help you get an idea of how much you are getting and if you need to adjust.

sho3girl

Try Psyllium Husk I take these along with my other multi vitamins

wrecktechno

I don't think you're having enough vegetables and wholegrains and fibre.

Prunes, pears and blackberries are high in fibre. Pinto beans are (you could have a mexican themed meal with beans and burritos, lean mince, tonnes of salad etc), Peas are high etc.

I stole this from Men's Health:
AT BREAKFAST
1. Fill your juice glass with nectar instead of a watery juice from concentrate. Nectar is apricot, peach, pear, or papaya juice, mixed with fiber-rich pulp. It packs more than a gram (g) of fiber per 8-ounce glass.

2. Drop a whole orange into the blender to flavor your morning smoothie. (Uh, peel it first.) One orange has nearly 3 g more fiber than even the pulpiest orange juice.

3. Spice up your eggs. A third of a cup of chopped onion and a clove of garlic will add a gram of fiber to a couple of scrambled eggs. Or fold the eggs omelette-style over ? cup of cooked broccoli for 2 additional grams.

4. Heat up a bowl of oat bran instead of oatmeal; it has nearly 2 g more fiber. And add even more flavor and fiber by stirring in a quarter cup of raisins or chopped dates before nuking it.

5. Sprinkle toasted wheat germ over your favorite cold cereal, or stir a few spoonfuls into yogurt. Two tablespoons equals close to 2 extra grams of fiber.

6. Grab an Asian pear instead of the regular kind. They taste similar, but the Asian variety has significantly more fiber--4 g per pear.

7. Buy spreadable fiber, a.k.a. almond butter, for your whole-wheat toast. Two tablespoons adds a couple of grams of fiber, along with a healthy dose of heart-protecting fats and vitamins like E.

8. Whip up a pack of hot-chocolate mix instead of a second cup of coffee. Most instant-cocoa mixes have up to 3 g fiber per cup.

AT LUNCH
9. Hate whole wheat? Make your sandwiches with rye bread. One slice has almost 2 g fiber--twice the amount found in white bread.

10. Opt for burritos instead of tacos. Flour tortillas have more fiber than taco shells. Even better, make the burrito whole wheat for still more fiber per serving.

11. And order that burrito with meat and beans instead of meat alone. Half a cup of beans adds 6 g fiber to your meal.

12. Stow some microwavable soup in your desk for when you need to work through lunch. Lentil, chili with beans, ham-and-bean, and black-bean each have between 6 and 10 g fiber per cup.

13. Shower your pizza with oregano or basil. A teaspoon of either spice gives you an extra gram of fiber. Order it with mushrooms and you'll get one more.

14. Build your burger with a sesame-seed bun instead of the plain variety. Sesame seeds add half a gram of fiber per burger.

15. Order your dog with sauerkraut. Every quarter cup you pile on adds close to a gram of fiber to your frank.

Breezy415

Try Activia yogurt!

Poods71

Your name is cracking me up!

Took me a while to work out what you meant :laugh:

TRISTAR

Have you tried javing bran flakes for breakfast?

Poods71

Thanks for that. There are some things in the list I didn't realize were good for fibre, so need to give some of them a try.

Poods71

Try Activia yogurt!

I did try Activia but I am not a massive yoghut fan and I probably didn't give it long enough lol.

LizzCallahan

Skip the laxative - yuck. Try a stool softener. It has a similar effect, minus the explosive diarrhea.

When I was pregnant, I got anemic and they made me take approximately 5 billion grams of iron a day.
Try pooping iron turds - not so fun.
Stool softeners became my best friend.

Tree72

It's hard to say without seeing what you eat. First, make sure you are drinking enough. Dehydration can cause that sort of problem. Also be sure you are eating enough healthy fats. When I tried the low fat thing my body seriously objected. Anything less than about 35g of fat per day and I have bloating and constipation issues. So you may need to experiment with what you are eating. Also walking, or really any exercise, can help.

Poods71

Have you tried javing bran flakes for breakfast?

Not really a fan of cereal in the morning. Only have time to grab a slice of toast as I am too busy getting kids sorted lol. I did used to have Bran Flakes for lunch, but to get a decent amount you have to double up and it ups the calories quite a lot (30g portion is measly lol). Might go back to that though as I don't want to end up like my dad who now has diverticulitus and he was always constipated like me.

I was going to try upping my calories a bit so think I will start having the Bran Flakes again and try some of the other suggestions too

kgprice11

Honestly go get fiber bars and eat on every day and you will open the flood gates!!

MaraDiaz

I tried everything, and the only thing that really helped was coffee.

gthicks

Try some Smooth Move tea, you drink it in the evening before you go to bed. I found it in My Organic Market.

Poods71

Skip the laxative - yuck. Try a stool softener. It has a similar effect, minus the explosive diarrhea.

When I was pregnant, I got anemic and they made me take approximately 5 billion grams of iron a day.
Try pooping iron turds - not so fun.
Stool softeners became my best friend.

Ye, I get Anemic quite a lot and have to take iron tablets but the stool softeners are rubbish. I have taken them before and they had no effect but I gave them another try this time two nights in a row and still nothing. Explosive diarrhea would be a relief right now :laugh:

notnormallyacaloriecounter

I've had this problem, I take a stool softener every day with my vitamins. It's embarrassing, but better than the alternative.

orchi51126

laxatives are bad.. go stool softener.. much gentler on the system..
For me the coffee works.. and activia..

emnk5308

IF you go over your protein, eat less of that and more fiber... apples help.

Poods71

Honestly go get fiber bars and eat on every day and you will open the flood gates!!

Sounds good lol. Can you get them in UK?

GasMasterFlash

CONSTIPATION OR INFREQUENT BOWEL MOVEMENTS

"What's considered normal frequency for bowel movements varies widely. In general, however, you're probably experiencing constipation if you pass fewer than three stools a week, and your stools are hard and dry.

Fortunately, most cases of constipation are temporary. Simple lifestyle changes, such as getting more exercise, drinking more fluids and eating a high-fiber diet, can go a long way toward alleviating constipation. Constipation may also be treated with over-the-counter laxatives.

Not having a bowel movement every day doesn't necessarily mean you're constipated. You likely have constipation, however, if you've had at least two of the following signs and symptoms for at least three of the past six months:

- Pass fewer than three stools a week
- Experience hard stools
- Strain excessively during bowel movements
- Experience a sense of rectal blockage
- Have a feeling of incomplete evacuation after having a bowel movement
- Need to use manual maneuvers to have a bowel movement, such as finger evacuation or manipulation of your lower abdomen

To help prevent constipation:

- Eat a high-fiber diet. Choose lots of high-fiber foods, including fruits, vegetables, beans, and whole-grain cereals and breads. Aim to consume 20 to 35 grams of fiber daily. Experiment to see if particular fruits or vegetables have a laxative effect for you. Remember to add fiber to your diet gradually to help reduce related gas and bloating.
- Limit low-fiber foods. Foods that are high in fat and sugar and those that tend to be low in fiber content, such as ice cream, cheese and processed foods, may cause or aggravate constipation.
- Drink plenty of liquids. The exact amount of water and other fluids you should drink each day varies and depends on your age, sex, health, activity level and other factors. Limit caffeine intake, which can worsen symptoms of constipation by causing dehydration.
- Exercise regularly. Engage in regular physical exercise, such as walking, biking or swimming, to help stimulate intestinal function. Getting at least 150 minutes of moderate exercise each week is recommended.
- Heed nature's call. Don't ignore the urge to have a bowel movement. The longer you delay, the more water is absorbed from your stool and the harder it becomes.
- Try fiber supplements. Over-the-counter products, such as Metamucil and Citrucel, can help keep stools soft and regular. Be sure to drink plenty of water or other fluids every day, as taking fiber supplements without drinking plenty of fluids may worsen constipation.
- Be careful about introducing stimulant laxatives. Habitual use of agents such as Correctol and Dulcolax can make your colon dependent on them and may require increasing dosages, eventually leading to problems with your intestines. For occasional relief try a saline laxative, such as milk of magnesia, which draws water into the colon to lubricate the stool. Avoid giving children laxatives without a doctor's approval."

http://www.mayoclinic.com/health/constipation/DS00063

JBott84

All the goooood answers have been taken lol but drinking more and more water will help also, and should be done anyways...I had the same problem :blushing: when I first started, I adjusted things and now it's all good

shakespearessister

Caffeine first thing in the morning, and two tablespoons of chia seeds in juice or water (um, not with the coffee, but sometime during the day.) The chia seeds are super high fiber and don't make you feel bloated and gross like regular fiber drinks.

emnk5308

Try Activia yogurt!

I did try Activia but I am not a massive yoghut fan and I probably didn't give it long enough lol.

Put it in a Smoothie!!! I switched to activia because it had less calories.. I like the Strawberry smoothie, with mago and strawberry. That is all ya need, SO yummy.

Sabine_Stroehm

Try some Smooth Move tea, you drink it in the evening before you go to bed. I found it in My Organic Market.

Keep in mind that Smooth Move tea IS a laxative.

GermanicKnight

Try Psyllium Husk I take these along with my other multi vitamins

^^THIS. I recommend Natural Brand (Gnc) - Colon Pure - Purified Psyllium Husk. I tsp has 5g and only 20 calories.