TMI alert! Struggle to "go" to the bathroom

BryKate
BryKate Posts: 74 Member
in Food and Nutrition
Hi everyone!

So basically, I find I often have quite an issue with constipation but my diet is very healthy. I eat pretty much the same thing most days. Here's an example.

Breakfast- oatmeal with a scoop of protein powder, some frozen berries and sometimes add some pumpkin/sunflower seeds or maybe some honey or a teaspoon of coconut sugar
Snack- a Nakd bar or protein bar and often just eat a tin of tuna for some extra protein! May have a piece of fruit too.
Lunch- turkey or chicken breast. omelette (one egg 3 egg whites) with plenty of veggies (broccoli spinach peas carrot cauli corn mushroom onion are my usuals) depending on how hard my workout was ill have some sweet potato / quinoa / brown rice. On lighter workout days I won't have the portion of carbs
Snack- yogurt (soy as lactose intolerant) with one scoop protein, a piece of fruit, mixed nuts/seeds, tsp peanut butter
Dinner- fish/chicken/turkey with a salad or veggies. Nearly always finish my day off with another tsp peanut butter or a square of dark choc!

So as you can see its all healthy stuff. I also drink a gallon of water a day and only other drinks are fruit and herbal teas. Where am I going wrong? Do I need more veg?

Replies

  • MorningWhispers
    MorningWhispers Posts: 182
    Have you tried taking a probiotic once a day to help with digestion?
  • peeaanuut
    peeaanuut Posts: 359 Member
    apples and water seem to do the trick for me.
  • Jiggle_all_the_way
    Jiggle_all_the_way Posts: 32 Member
    You might need more fat in your diet. I know that when I go on low fat diets, I get clogged. Try adding EVOO or coconut oil to some of your foods/meals.
  • angiewf
    angiewf Posts: 171 Member
    Try pears with skin on or figs, they help.
  • thepiratemd
    thepiratemd Posts: 65
    Is your constipation a matter of simply not going as frequently as you used to?

    Or is it now an issue of symptomatic constipation, putting you in discomfort or pain?
  • YoBecca
    YoBecca Posts: 167
    Oatmeal can be binding. Blueberries are binding (that's why bears get grumpy during blueberry season). Peanut butter is binding. These are the food my pediatrician advised to give the kiddos when they needed to be a bit more constipated. Balance them out with lots of water and lots of raw fruits/veggies. Apples and pears are best.

    And, real talk: a small glass of prune juice works. Try it on ice. I actually like it and think bit gets a bad rap. Or, try some cut up prunes in your oatmeal. More fiber by volume than berries
  • Nightterror218
    Nightterror218 Posts: 375 Member
    My wife has same problem but due her Crohns. Fiber helps out. brand muffins do great. Yogurt also helps (probiotic). Might need to add a softener to your diet.

    On side note. Coffee seems to do the trick for some people.
  • nancyl8198
    nancyl8198 Posts: 24 Member
    I have the same issue. The healthier I eat the less I "go". A daily probiotic seems to be the best bet. But if things still aren't moving a cup of "Smooth Move" tea ALWAYS does the trick by the next morning.
  • eversosquidly
    eversosquidly Posts: 59 Member
    I take a probiotic, but I also eat chia seeds. I might add them to an almond butter sandwich or something. I was not feeling well this morning and had about a tablespoon with my breakfast. The rest of the day, I've felt tons better. They don't taste like much and they go down easily if you allow them to gel. :) Just a thought!
  • HealthyGinny
    HealthyGinny Posts: 821 Member
    You might need more fat in your diet. I know that when I go on low fat diets, I get clogged. Try adding EVOO or coconut oil to some of your foods/meals.

    I was about to say that.

    For most people (I'm not talking about people with health problems), the solutions are: more fiber (bet. 20 - 25g a day) - more healthy fats - more water.

    You seem to do well with the fiber since you eat a lot of vegs, etc. Water's good too. So I'd say healthy fats (avocados, olive or coconut oil, nuts, flaxseed).
  • StacyReneO
    StacyReneO Posts: 317 Member
    That's a lot of protein for that your body is working really hard to digest. I would say more fat and more fiber. Try a tablespoon of MCT oil or coconut oil in the a.m.
  • sunshineanstars
    sunshineanstars Posts: 109
    Bump
  • nyqueensguy
    nyqueensguy Posts: 100 Member
    psyllium seed husk works really good. I buy the plain organic type and mix it in a glass of half water and half apple juice. Do it twice a day for three to four days and I guarantee you will see a difference. And its good for you.
  • littleL74
    littleL74 Posts: 1
    Try Fiber One 60 with Almond Milk. It is low calorie and really helps.
  • NumbrsNerd
    NumbrsNerd Posts: 202 Member
    I used to struggle with this as well - lots of fruits and veggies, water, and make sure you're getting enough fat would be my advice. These simple things keep me "going" daily! :wink:
  • auroranflash
    auroranflash Posts: 3,569 Member
    Coffee and cigarettes work wonders.
  • oddyogi
    oddyogi Posts: 1,816 Member
    smoke a cigarette and drink a coffee.

    lolol jk.
  • MSeel1984
    MSeel1984 Posts: 2,297 Member
    Something I find usually works for me is to add insoluble fiber.

    Nuts and corn seem to work well (like corn on the cobb or salsa with whole corn kernels).

    Plenty of water is also important. Peanuts work for me. Healthy fat and fiber that's not well digested by the body so it has to "pass" through it.

    I know the feeling. It's uncomfortable, makes your clothes feel tight...Miserable. I feel you, friend. I ended up having to go to a GI specialist because it turned out some of the muscles in my digestive tract aren't moving very well...doc put me on some medicine.

    If this persists, you may want to talk to a GI doc. It may be as simple as switching up something in your diet, doing a probiotic or something. But they're specialists in that area...and it's not something you want to wait too long to take care of. Best of luck!

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