Constipation :(

debs6261

every time I start a diet within the first week I become constipated. I know this is down to a change in my food .....

can anyone suggest a low calorie food that will help me go and I can incorporate into my everyday diet.

I already eat wholemeal bread, but drastically cut down to a few slices a week. I have Bran flakes for breakfast and constantly eat fresh veg and fruit throughout the day.

Any tips or advice would be appreciated

kellehbeans

You sound like you need more fibre. But if you really are struggling, you find over the counter laxatives just to get you into routine again. Try eating more meat such as beef too. I find that works, not sure if it does with anyone else! I could have been better help if you opened up your diary!

pet1127

activia with the probiotics and up you water ALOT

mockchoc

The first step to getting help from anyone that knows that they are doing is for you to share your diary otherwise they are just taking stabs at mid air and guessing. There are lots of things it could be.

carolyn0613

Do you drink lots of water? This will help keep things nice and soft and easier to move along the passages...

Also time of the month can make you retain water, meaning less available for the bowel to use. So drink even more at these times.

tricksee

Eat apricots. I once ate a whole bag and was scared to sneeze for 3 days afterwards incase I shat myself.

mockchoc

Eat apricots. I once ate a whole bag and was scared to sneeze for 3 days afterwards incase I shat myself.

I'd excuse you.

trudijoy

ihad that for like 4 days last week. digestion tea, prunes, kiwi and aloe juice, licorice and dried apricots helped, but in the end i just had to wait for it to 'pass' so to speak... it did

mhncaldwell

To prevent constipation you need three things: insoluble fiber, water and exercise. Look into fruits with strings and pulp-- pomelo or grapefruit, whole oranges, ripe papaya, pineapple, apples with peel, etc. Fiberous vegetables like green beans, pinto or black beans, etc are excellent. Drink at least 2 liters of water/day (measure to be sure-- sometimes our perception of the amount of water we drink isn't totally accurate). Exercise aerobically at least 30 minutes/day. Sometimes a change in routine can put a person 'out of wack" so to speak as well-- have you recently changed your daily schedule? You need a regular time during the day when you are not in a hurry, no one is knocking on the bathroom door where you can go in and take care of things at a relaxed pace. For many people that might be in the evening after dinner-- for some, in the morning. What tends to work is drinking plenty of water throughout the day, fiberous vegetables and fruits throughout the day, then the next day either exercise first then drink a cup of some hot beverage with caffeine (tea, coffee, green tea) or vice versa-- hot caffeine beverage then exercise...the caffeine and the exercise will cause the muscles of the intestines to contract and start to push things down. This is when you should go-- don't put it off because if you do, your intestines will reabsorb water and the poop will be hard and difficult to pass. Sorry if this is too much information-- but it works!

debs6261

Thanks already guys, I will take onboard some of your suggestions .... my water intake is probably not as it should be at this time of year as I tend to drink more hot drinks when its cold.

dancingj2

I would suggest 4 oz of prune juice.

kalamitykate83

I find that if I start eating too much fruit I have this, so maybe watch how much fruit you're eating throughout the day! x

JesterMFP

Thanks already guys, I will take onboard some of your suggestions .... my water intake is probably not as it should be at this time of year as I tend to drink more hot drinks when its cold.

Hot drinks have water in them too.

What has helped me is increased fibre, along with increased water (from any source - doesn't have to be plain water), caffeine and exercise. Reducing fat too much can also cause problems. If the problem is too much fibre, maybe reduce that a little and slowly build it up again as your body gets used to it.

valmegb

I agree with everyone else in the fact the you need to be drinking lots of water. Also I swear by coffee, a couple of cups and a result! Good luck as I know it's a tough subject close to my heart too!!!

traceyfunk

Good ol' fashioned psyllium fiber - the stuff that is in metamucil without the sugar or gross flavouring. A spoon or 2 in a glass of water everyday and your system will run like a top. I get it at the bulk store. Takes a bit of getting used to, but a super way of getting fiber and saving your calorie allotment for food. I find that even days where I eat super healthy and get lots of natural fiber in my fruit and veg (I can eat prunes like candy) everything isn't quite as regular or "easy" as it is if I just stick to my psyllium habit!

demorelli

Running or brisk walking (especially soon after waking up). I've had to shut off the treadmill a few times and make a run for it. Other exercises don't seem to work as well for me.

eeebee

Eat apricots. I once ate a whole bag and was scared to sneeze for 3 days afterwards incase I shat myself.

:laugh: mate you never fail to make me chuckle :laugh:

auddii

Avocados. People seem to forget that fat is needed for proper digestion as well. Avocados are a good source of healthy fat and fiber.

chercee

There are a lot of great suggestions here!

I'll chime in with hemp hearts. I thought they were a "fad" food and dismissed them at first .... then I tried them. Man! I eat 1-2 tablespoons every day, and I've NEVER been this regular in my life. Additionally, I haven't found the cramping/gas I used to get with other types of fibre or laxitives. I like to put them in smoothies (morning and/or evening). A note about hemp hearts: start slowly! If you start with a full tbsp or more, you mind spend a couple of days in the loo! After about a week my body had adjusted and I was feeling great.

Also, here is a "digestive smoothie" I make at night if I'm feeling bloated. It usually gets me going in the morning.

1 small banana
1 small/med pear
3 mint leaves
1 tbsp hemp hearts (adjust hemp hearts according to your body's comfort level)
1-2 tsp maple syrup or liquid honey
1 cup cold water

Blend and serve! It's a lot to get down, I know - and trust me, do NOT ski the syrup/honey - it's totally gross without it lol It works for me though.

Good luck!

Lulzaroonie

Exercise has been something that has really helped move things along as it were. I know it's not always possible to go like the clappers, and it's not always necessary. Just a decent length of time moving about purposefully should help things along.

eeebee

I'd say give the traditional Morroccan combination of a slow cooked tagine of lean lamb (or chicken if you dont eat red meat), prunes (lots of them) and cinnamon a go.

Makes a delicious dinner & I can almost guarantee you'll be pleased with the results in the morning. Those prunes, cooked in that way, seem to work wonders.

AnninStPaul

steel cut oats. and vegetables.

jonnythan

In my experience this is a lot less about fiber than it is about fat. You want to make sure you're getting enough fiber, but when people "diet" they often cut out so many sources of fat, and that's a terrible idea.

High protein, high carbs, low fiber, low fat = bad news. Eat lots of fat and eat lots of veggies and drink lots of water.

mazekah

Water, herbal tea. Ideally 2 liters a day.

BerryH

As you already seem to have plenty of food in your diet, you might not be eating enough fat. Make sure you get enough good fats in your diet to help, err, lubricate things, as it were. It happens to me if I go too low-fat, and sometimes only a greasy pizza will get things moving again!

And running. A long run half an hour away from any toilets usually brings on an urgent need to go :laugh:

AmyRhubarb

Avocados. People seem to forget that fat is needed for proper digestion as well. Avocados are a good source of healthy fat and fiber.

Bingo! Going through the posts I was looking to see if anyone was going to say FAT! Fiber, water and exercise are important too, but don't rule out healthy fats in the diet - good for so many things, including keeping things running smoothly.

kayaksara

Start adding flax seed slowly to your meals...just sprinkle in cereal, in salads, on sandwiches...

So_Much_Fab

I would suggest 4 oz of prune juice.

This. That'll lube you up in no time!

mazekah

Something I do daily that has done WONDERS for my "inner life" as it were: A green smoothie. I make a blender full, store in glass jars in 'fridge and drink over three days. Recipe: 2 c water, a fresh orange (peeled and cut in chunks), 1 small can of pineapple in juice (doesn't matter what kind), 1 apple (cut in chunks), 1 small avocado peeled and deseeded and 2 handfuls of baby spinach. You can also add a small piece of fresh ginger or ginger powder. Puree in blender until there are no discernible chunks. Usually takes about 2-3 minutes. Enjoy! Green Smoothies have done wonders for my health. I have mine right here ---- PS Be sure to chew the drink a little before swallowing, to get the mouth's digestive juices into the mix.

bacitracin

Dulcolax? Senokot? Epsom salts?

Unknown

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