Lack of fat in diet and constipation

Mely
Mely Posts: 166 Member
edited September 2024 in Health and Weight Loss
I've been getting TONS of fiber (40 g a day) plus plenty of water yet it's not moving me as it should and I feel bloated. While searching for help on the internet I came across a post that said lack of fat in diet can cause constipation. I checked my fat intake over the last few days and it's an avg. of about 20 g/day which is half the goal amount of 40 g.

I decided to get some fat into me and ate a couple of big chunks of cheese (not great on the diet but I couldn't think of anything else in my house to try) and sure enough, about 30 mins later, I felt the urge and had a BM.

1. Has anyone else had this experience?

2. How do I get more fat into me without overloading on calories? I hardly eat red meat and eat chicken about 2-3 meals a week. I eat lots of grains, beans, veg and fruit.

TIA

Sara

Replies

  • Mely
    Mely Posts: 166 Member
    I've been getting TONS of fiber (40 g a day) plus plenty of water yet it's not moving me as it should and I feel bloated. While searching for help on the internet I came across a post that said lack of fat in diet can cause constipation. I checked my fat intake over the last few days and it's an avg. of about 20 g/day which is half the goal amount of 40 g.

    I decided to get some fat into me and ate a couple of big chunks of cheese (not great on the diet but I couldn't think of anything else in my house to try) and sure enough, about 30 mins later, I felt the urge and had a BM.

    1. Has anyone else had this experience?

    2. How do I get more fat into me without overloading on calories? I hardly eat red meat and eat chicken about 2-3 meals a week. I eat lots of grains, beans, veg and fruit.

    TIA

    Sara
  • Mely
    Mely Posts: 166 Member
    Forgot to mention that together with the lack of BMs the scale hasn't moved either!
  • laurenk182004
    laurenk182004 Posts: 1,882 Member
    I haven't got the answer to your question, but I'm curious to find the answer...lets just say I too have had some issues with the plumbing lol
  • nik433
    nik433 Posts: 57 Member
    Peanut butter is a good way to get some fat, all natural if you don't want the ishy preservatives. I know there's a bunch of calories too but sometimes you just have to do what's right for your body first and worry about the calories later.

    I've been having the same problems as you although I looked back and for the most part I do have enough fat per day. Some days I'm a few grams over, few days i'll be 10 grams behind but it's fairly consisitent that way. I'm attributing some of it to my monthly hormones, seems to be on a bit of a cycle for me.

    If you find the answer make sure you let us all know! :smile:
  • banks1850
    banks1850 Posts: 3,475 Member
    Nuts, olive oil, avocados, beans, peas

    all of these contain good fats, almonds are great, so is extra virgin olive oil.

    Avocados are delicious.

    Try having a bean burrito (home made), with salsa, guacamole, pinto beans, on a whole wheat flour soft tortilla. Maybe throw in some part skim mozzerella if you like cheese on it. Great meal for those who want decent calories with a good healthy mix of all the food groups. It has everything, salsa gives you lots of vitamins and fiber, beans and avocado gives you good (omega 3 and omega 6 fatty acids) fats and protein, cheese gives you more vitamins fat protein and minerals. It's the perfect meal, and not a shred of meat in it (you can toss some chicken in if you want some meat.)

    You can find burrito sauce mixes at most supermarkets, they usually have very low calories (just check the sodium levels). The wife and I try to do either this or home made fajita's once or twice a week. It's just such a good way to get everything in one shot.
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