Healthy diet making me constipated?

intrepidelephant
intrepidelephant Posts: 100 Member
in Health and Weight Loss
Before I never used to eat fruits and vegetables. I would generally eat fatty foods. Chinese or Indian Takeout twice a week, wraps, tuna sandwiches (with mayo), all-day breakfast with feta and guacamole, and goodies like cookies and I didn't get constipated. I was 5'6 and 140 lbs.

Now I'm 5'6 and 135 and always mildly constipated. I checked and I'm averaging 25-30 grams per day. I eat whole wheat bread, berries, carrots, beans, oranges. I'm allergic to raw apples, pears etc, but most fruit I'm OK with. I've taking out fried food and sweets. I also drink about 3 l of water per day.
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Replies

  • mschicagocubs
    mschicagocubs Posts: 774 Member
    Grease makes you poop at least I think so, I have no nutrition degree.

    Are you meeting your fiber goals? This will help ... trust me!
  • 3laine75
    3laine75 Posts: 3,069 Member
    Grease makes you poop at least I think so, I have no nutrition degree.

    Are you meeting your fiber goals? This will help ... trust me!

    This ^

    Coffee is a good short term fix :)
  • chubby_checkers
    chubby_checkers Posts: 2,352 Member
    Are you getting enough fat in your current diet?
  • firstsip
    firstsip Posts: 8,399 Member
    Grease makes you poop at least I think so, I have no nutrition degree.

    Are you meeting your fiber goals? This will help ... trust me!

    Actually, just fat in general will do that.

    OP, fat is GOOD for you. You've discovered one of it's many uses: regular bowel movements. What's wrong with feta or guacamole? Add some fats back in, make sure your water's good and you'll be good to go.

    Fiber is only one part of the poop equation.
  • intrepidelephant
    intrepidelephant Posts: 100 Member
    I already drink 2 cups a day and have pretty much every day since I was 13. Coffee no longer has much of an effect. This has been going on for 4 weeks. I take taken laxative twice (once every two weeks) and fibre gummies occasionally
  • zombilishious
    zombilishious Posts: 1,250 Member
    Coffee, probiotics, complex fiber supplements. I use Barndad Nutrition products (green coffee with probiotics and UltraFiber DX) www.barndadnutrition.com. The company is Kurt Angle's, so you know the products are damned good.

    It will clean you out first, then make you really regular without the gas/bloating/cramping associated with most fiber supplements. And I can make some really delicious healthy snacks with the fiber powder too!
  • atamrowski
    atamrowski Posts: 417 Member
    I have IBS but I notice when I eat crappy, well....I crap.

    When I eat better foods, including raw fruits and vegetables, I have mild constipation. You are getting more fiber in your diet but you have to make sure you introduce it slowly. Introducing too much fiber at once will make you feel constipated/bloated as well.
  • grandmothercharlie
    grandmothercharlie Posts: 1,063 Member
    I had/have the same problem but mine is also partly from meds. i tried to up fiber and water, but didn't help at all. I talked to my doctor and he advised probiotics (I don't like yogurt much, but take a capsule each day) and a stool softener (without a stimulant/laxative). I'm taking Colace (3 capsules a day and it helps). I asked him how long I could take it and he said as long as I want. As long as it is just a stool softener it wouldn't hurt me.
  • nomad1000
    nomad1000 Posts: 206 Member
    Water. And try to get a bit more fiber.

    I can tell when I haven't had enough water for a couple of days. Things really stop moving along.

    And I find, for me, fruits where you eat the seeds (like strawberries, blackberries, raspberries, etc.) seem to help get things moving too.
  • rileamoyer
    rileamoyer Posts: 2,412 Member
    Lots of water is critical, I also take a non flavored fiber in my 1st cup of coffee every day. When I get really stopped up a good greasy meal gets things lubricated (LOL). :laugh:
  • atamrowski
    atamrowski Posts: 417 Member
    Eat some brussel sprouts or broccoli. You'll be poopin in no time
  • jessicameadsstephens
    jessicameadsstephens Posts: 56 Member
    I added Orange Essense Prunes to my diet 2-3x a week and it has helped greatly. 1 serving is 5 prunes....100 calories.
  • mschicagocubs
    mschicagocubs Posts: 774 Member
    Grease makes you poop at least I think so, I have no nutrition degree.

    Are you meeting your fiber goals? This will help ... trust me!

    Actually, just fat in general will do that.

    OP, fat is GOOD for you. You've discovered one of it's many uses: regular bowel movements. What's wrong with feta or guacamole? Add some fats back in, make sure your water's good and you'll be good to go.

    Fiber is only one part of the poop equation.

    Good to know! I love feta!
  • lilymae71
    lilymae71 Posts: 23 Member
    Natural Calm (brand) Magnesium is a wonder-supplement for this. It's pricey but particularly if you're not going to use it everyday (though it would be good for all of us to take everyday, as magnesium is often low in most of us), it'll be more cost-effective.

    I get about 50g of fat a day (which as others have pointed out, is good for you in several ways, including elimination or 'pooping'). I have Celiac so I gave up most grains and that's a life-saver but I get most Americans don't understand how that works. In the meantime, that Natural Calm is great and start low dose/serving (read the package) because it's going to work well.

    EDIT: when I talk about 50g of fat, that's natural animal fat & coconut oil for cooking/ regular foods or EVOO/pistachio/walnut/hazelnut as dressings
  • tcunbeliever
    tcunbeliever Posts: 8,219 Member
    Healthy fats for sure - avocado, olives, nuts, etc.

    And exercise helps keep things regular!
  • intrepidelephant
    intrepidelephant Posts: 100 Member
    I traversed Iceland and never had bowel problems, ate tons of fiber and butter on EVERYTHING, but I was also eating 3500 calories a day and walking with a 40 lb pack 9 hours a day. I'm pretty sure I don't have IBS if that bread and granola intensive diet didn't do me in.

    In ordinary life, I don't usually put butter on anything. The only fat I eat is from really from fast food, which I cut out for health and budget reasons. i never ever cook, mostly because I hate my roommate and avoid seeing him.
  • leggup
    leggup Posts: 2,942 Member
    I already drink 2 cups a day and have pretty much every day since I was 13. Coffee no longer has much of an effect. This has been going on for 4 weeks. I take taken laxative twice (once every two weeks) and fibre gummies occasionally

    You're taking laxatives? Your body may have started to rely on them. Up your water and your plant-based fiber. Your body has to re-learn how to process whole foods. Do not take any laxatives. At most, a stool softener if you go a month or two and your body still hasn't adjusted.
  • firstsip
    firstsip Posts: 8,399 Member
    I traversed Iceland and never had bowel problems, ate tons of fiber and butter on EVERYTHING, but I was also eating 3500 calories a day and walking with a 40 lb pack 9 hours a day. In ordinary life, I don't usually put butter on anything. The only fat I eat is from really from fast food, which I cut out for health and budget reasons

    So... add in some fat. It's vital for bowel movements, skin and hair health, etc. Fat isn't bad. You mentioned guacamole; avocados are amazing and a great source of fat.

    Definitely do this before getting yourself addicted to laxatives, which can legitimately mess up your movements.
  • ILiftHeavyAcrylics
    ILiftHeavyAcrylics Posts: 27,732 Member
    How much fat are you getting?
  • intrepidelephant
    intrepidelephant Posts: 100 Member
    Don't know. the only fatty things I eat are milk (1%), cheese, peanut butter, and whatever deli meats. I also eat tuna from a can for protein since I don't cook. I have hamburger once a week with my grandpa since he cooks for me.

    My mother is from the Middle East, so we never had a lot of fat in our diet. I can't even eat McDonald's. It gives me running diarrhea...
  • MyM0wM0w
    MyM0wM0w Posts: 2,008 Member
    Lots of water is critical,

    Very very true. You digestive track NEEDS water to help eliminate. If you're at all dehydrated for long periods of time it can cause constipation.

    Are you drinking enough?

    Also agree on the fats. There are lots of HEALTHY fats like avacados, nuts, etc.
  • firstsip
    firstsip Posts: 8,399 Member
    Don't know. the only fatty things I eat are milk (1%), cheese, peanut butter, and whatever deli meats. I also eat tuna from a can for protein since I don't cook. I have hamburger once a week with my grandpa since he cooks for me

    Are you not tracking on here? If you know how many grams of fiber, you should know for fat. In general, 1% milk and deli meats aren't very high in fat, at all. Hamburger can often be made from leaner beef, as well. Peanut butter's a good one, but you're clearly not compensating enough fat with your constipation.

    To be noted, cheese can go different ways. Cheese can lead to constipation for some, and quite the opposite for others. It's definitely a balance, but does provide fats. It depends on soft vs. hard, as well.

    You mentioned success with butter. Higher fat dairy, butter, olive oil, etc. are some good sources for additional fat.

    ETA to your edit:
    My mother is from the Middle East, so we never had a lot of fat in our diet. I can't even eat McDonald's. It gives me running diarrhea...

    Uh, not a lot of fat? No olive oil or tahini?
  • TheBitSlinger
    TheBitSlinger Posts: 621 Member
    Getting plenty of liquids is your best bet for beating this problem long term. Miralax for the short term.
  • ILiftHeavyAcrylics
    ILiftHeavyAcrylics Posts: 27,732 Member
    Don't know. the only fatty things I eat are milk (1%), cheese, peanut butter, and whatever deli meats. I also eat tuna from a can for protein since I don't cook. I have hamburger once a week with my grandpa since he cooks for me

    Are you not tracking on here? If you know how many grams of fiber, you should know for fat. In general, 1% milk and deli meats aren't very high in fat, at all. Hamburger can often be made from leaner beef, as well. Peanut butter's a good one, but you're clearly not compensating enough fat with your constipation.

    To be noted, cheese can go different ways. Cheese can lead to constipation for some, and quite the opposite for others. It's definitely a balance, but does provide fats. It depends on soft vs. hard, as well.

    You mentioned success with butter. Higher fat dairy, butter, olive oil, etc. are some good sources for additional fat.

    ETA to your edit:
    My mother is from the Middle East, so we never had a lot of fat in our diet. I can't even eat McDonald's. It gives me running diarrhea...

    Uh, not a lot of fat? No olive oil or tahini?

    To add to this, you should be getting a minimum of 47 grams of fat.
  • s_dash
    s_dash Posts: 6
    Eating TOO much fiber can also cause constipation.

    Read here: http://www.dietaryfiberdigest.com/can-too-much-fiber-cause-constipation/
    And here: http://www.fitday.com/fitness-articles/nutrition/healthy-eating/6-health-risks-of-eating-too-much-fiber.html

    Interesting fact about fiber, for most animals in the wild fiber rich foods aren't really considered "healthy", they're actually considered low quality fall back foods and make up the greater portion of that animals diet. We've manipulated our world so much that we're able to intake excessive amounts of fat and protein, which are rare in wild environments, such that we have to force ourselves to eat enough fiber to regulate our digestive system. Kind of funny in a way.

    So, double check that you're not eating too much fiber. Definitely double check your fat portions, as a proper intake of fat is also important to a healthy digestive system. And if you're working out, on top of changing your diet, you might still not be getting enough water. There are hydration calculators available online.

    Here's one: http://nutrition.about.com/library/blwatercalculator.htm

    Not sure how accurate they are though. Good luck with the poo problem!
  • intrepidelephant
    intrepidelephant Posts: 100 Member
    I drink 1 large coffee in the morning, 1 large coffee at lunch, large herbal tea when I get home, large herbal tea before I go to bed, 500 ml of water in the morning, and 1000 ml of water in the afternoon. Large is in the 300 ml mug
  • wpwarrior88
    wpwarrior88 Posts: 1,503 Member
    If you are logging your foods, then go over your diary and see where your fat has been at for the last month. If you have been too low, for the next 2-3 weeks try hitting as close to the max of your macro on fat each day. You can add nuts, avocado, olive oil to do this. As many other have stated stay away from the laxatives. You can drink senna tea in the evenings to stimulate movement.

    If I read your post correctly, you are drinking 2 cups of coffee and 3L of water every day. 9 cups of water is great, but you've added more fiber to your diet, try for 12 cups or 4L of water for a couple of weeks.

    Basically you have to experiment to find what will work for your body. What works for me (and others) will not necessarily provide the same results for you. You've received a lot of great posts. Determine which once you can incorporate into your lifestyle and try them for a period of time until you find the results you are seeking.

    Kudos on sticking to a healthier lifestyle for these 4 weeks in spite of the frustration!
  • AnikaP81
    AnikaP81 Posts: 59 Member
    As someone mentioned, there are parts to the equation. You said you get between 25-30 g of fiber per day which is great, and you drink 3 L of water, also great :) But unless you have enough fat in your diet to help "move things along" you will remain constipated.
    Skip the laxatives and fit your guacamole and feta back in your diet! Fat is not the enemy, it is a nutritionally important component for your diet. The fat doesn't have to come from fried food, but full-fat dairy and nuts are two other excellent sources of fat.
  • kr1stadee
    kr1stadee Posts: 1,774 Member
    How many calories are you eating a day?
  • loosebyjune
    loosebyjune Posts: 3 Member
    It did that too me too until I got used to the diet. I drank Mt. Dew and that helped me like coffee. I added high fiber cereals and flavored oatmeal in the AM and that helped a lot. Post GREEK yogurt cereal is around 16-20% Fiber. Easy, cheap fix. Kroger has it on sale here for around $1.88 a box with Kroger discounts. (5 for 5 etc) GL!

    Oh and I am 5'5' currently 131

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