For me the fat has helped so I don't need quite as much fiber (compared to when I was low-carb/high-protein).
For fiber, I have spinach, avocados, kale, chia seeds (in pudding), hemp hearts (chocolate hemp shake). You could add flax to smoothies, too, if that would be more palatable.

My "Ace in the Hole" Olive Oil. That stuff goes straight thur me.

or

Here is one recent post about it.

My first question is what exactly do you mean by "becoming a problem bathroom wise"? Because if it's just not going often, then that's pretty normal for low carb in general. If you mean you're having bowel discomfort that makes you feel heavy and possibly pained, then you're actually constipated. If it's so bad that when you do have any movement, it's painful... Then I personally wouldn't add fiber at all. I think that would only make it worse.
I do deal with occasional constipation, which is so weird since my previous lifelong bathroom issues (IBS) leaned more on the loose side... So I do understand there is something about low carb that must "firm things up" and can understand it clogging up the works.
In my case, I have found consistently that my issue is related to too high cheese and/or protein. Every single time it happens, the evidence is in my diary.
I only average about 7-9 grams of fiber a day and personally don't believe that's my answer since that's how I treated loose stools in the past, it doesn't make sense to me to apply that to my current situation.
What works for me, even when I over indulge in cheese and protein, is taking a high dose of magnesium oxide (I hear citrate works too). My normal dose is three 250mg tablets a day. 2 in the morning and 1 at night. That amount gets me no response in the bathroom, But probably helps as a maintenance. When I need the help, I take 3 in the morning and 2 at night and you do have to drink more water than normal for it to help. That's actually why it helps. Magnesium is a sponge for water, so to speak. So as it moves through your system, particularly the cheapest form of mag oxide, (so much of that form isn't absorbed) it pulls water from the body so it ends up in the bowels... loosening them up. Then things seem to move on through much more easily and quickly.
I have seen others mention that simply getting extra fat, maybe in the form of a Tbs CO or MCT, tends to create the movement.
I also think there's a good connection to hydration. I am not someone that drinks a lot. I just don't have a lot of thirst and I don't like to drink water just for the sake of drinking water. I don't like the feeling of my belly being so full when I do make it a point to drink extra. I guess that's weird. I really only drink my two large coffees in the morning and maybe 10-16 oz of other liquid usually water, at lunch and dinner and probably another 10 oz with an evening tea. Unless there is a reason I'm more thirsty or when I take the extra magnesium.

*Edited to elaborate a bit more

Sunny_Bunny_ wrote: »

My first question is what exactly do you mean by "becoming a problem bathroom wise"? Because if it's just not going often, then that's pretty normal for low carb in general. If you mean you're having bowel discomfort that makes you feel heavy and possibly pained, then you're actually constipated. If it's so bad that when you do have any movement, it's painful... Then I personally wouldn't add fiber at all. I think that would only make it worse.

This!

A lot of people confuse not going quite as often, or firmer movements, with constipation, when it's not, necessarily.

@daylitemag - I took a look at your diary and your logging appears to be spotty, but the two days that I found that appeared to have at least most of a day's worth of logging, you were quite a bit shy of your fat goal, despite having met your protein goal. That left your fat intake lower even than your protein. This might be part of your problem, too. It's a good idea to keep good track of what you're eating for a while (even if you're not specifically restricting anything), to see where you gravitate and you can adjust from there, instead of blindly trying to make changes based on what amounts to "feelings."

Try getting more fat vs protein in, first. Then go from there.

Found this while pinning and planning my grocery list. Look yummy! Adding flax to these would be a great idea. I like how she says the my freeze well, perfect bfast food if you ask me, just nuke em and go. I'm gonna try this recipe this week (with added flax).


Breakfast Balls

https://www.pinterest.com/pin/A_mVsQAQQDYGAe0EIK8AAAA/

If anyone wants to end constipation, go on youtube and google "how to fermented vegetables". Follow the instructions, using low carb veggies to ferment.

I hope this helps,
Dan the Man from Michigan
Keto / The Recipe Water Fasting / [url="http://www.myfitnesspal.com/blog/DittoDan/view/dittodan-s-e-a-s-y-
exercise-program-758908"]E.A.S.Y. Exercise Program[/url]

Chia seeds and magnesium help or flaxseed muffins. I've had a massive 7g of fibre today, when I usually aim for over 30g. I'm hoping magnesium before bed and plenty of water will yield results. I feel horrible if i don't go everyday, any more than 2 days and I'm in pretty bad pain.

Btw, I don't do it for constipation relief. I rarely have that issue. I just think fiber is a good thing for the whole body. I think the RDA is 35. I have a hard enough time hitting 25. All our food is so over processed as to be virtually empty of fiber.

But. I also think this does become more of an issue the older you get.

If you're uncomfortable, vs not going as frequently as you used to, Magnesium Citrate will fix that. Walgreens carries it in some decent flavors.

Cheese, HWC, and other dairy increases constipation in many (including myself). Coconut oil is particularly good at decreasing it, good enough that you should be careful with multiple tablespoon servings until your body is used to it.

I never have problems unless I am consuming a lot of dairy. I don't consume any fiber, but I don't see why you couldn't try a supplement of it to see if that helps.

daylitemag wrote: »

Thank you everyone for the advice. The problem is constipation. It's difficult to know what I the best way to go. Some say no to fiber others yes. I think I'm looking at fiber bc it is clearly missing from my diet.

@Dragonwolf I have been thinking of trying to increase fat. I have been making some efforts in this regard using HWC in my eggs and such. I haven't been logging as I find MFP most frustrating. Even something as simple as steak there's like a million entries and they are all different. Tonight I had my wife's leftover pot roast and there were way too many options, so it feels like if it's not trustworthy why bother? It may be a cop out but I just don't always have the patience to sift through tons of entries. With that said I get your point and may make more of an effort. Thanks.

This is what I love about this group I always learn things from you all.

If you eat largely the same things, it gets better with time, as you build your own list of frequent items. For full dishes, I typically use the recipe builder, and use the USDA or entries that don't have an asterisk (*) next to them. Those tend to be more accurate.

That said, some data -- even imperfect data -- is better than none at all when you're trying to troubleshoot a problem.

JessicaLCHF wrote: »

Btw, I don't do it for constipation relief. I rarely have that issue. I just think fiber is a good thing for the whole body. I think the RDA is 35. I have a hard enough time hitting 25. All our food is so over processed as to be virtually empty of fiber.

But. I also think this does become more of an issue the older you get.

Eh...that highly depends on the kind of fiber. The body, itself, doesn't use fiber at all. All of it passes through the digestive tract.

Soluble fiber is the substrate for the gut biome, but it's a bit questionable as to the form best suited to the job. As @DittoDan suggested, fermented vegetables are really your best best. The fermentation process basically amplifies a lot of the good stuff (nutrient availability, fiber use for the biome, etc), and neutralizes a lot of the bad (phytates, nutrient-binding compounds, etc).

Insoluble fiber, on the other hand, is essentially bowel packing peanuts. It literally serves no other purpose than to bulk up stool and move carbs through the system faster.

Anywho, I'm off to bed. Here's a bit of reading for you guys in the meantime, if you're interested in the whole contention about fiber -- https://www.gutsense.org/reports/myth.html -- and if you're feeling really masochistic, or want a good, disturbed laugh, look up the history of the fiber recommendation and one Dr. Kellogg.

I've had this issue with keto as well, and the only thing that's worked for me has been adding in 100g of tinned chickpeas per day to my diet. It works out at around 14g of carbs but 9g of fibre - I know this would still be too much for lots of keto people but for me I'd rather have the regular, pain-free, normal bowel movements with a slightly higher carb count each day! Magnesium also helped, along with adding in more fat - coconut oil and butter in my coffee in the morning, lots of avocado, and macadamia nuts for a snack. I would seriously recommend logging your food as I find I can't gauge how much fat I'm eating otherwise, and quite often I'll fall low if I'm not keeping an eye on it - all those years of being told 'EAT LOW FAT' are just ingrained in my subconscious apparently! If I have something that's not branded there's normally a generic option which, while not 100% accurate, is at least better than nothing usually.

Good luck!

daylitemag wrote: »

I am sure there must be an existing thread on this topic but I don't know how to find it. If anyone can point me there I would appreciate it.

Since starting LCHF I have not been getting anywhere near enough fibre in my diet. This is now becoming a problem bathroom-wise. So, I'm looking for suggestions. I don't like veggies although lately I've been eating a fair amount of green beans just to add a side dish to my meat. I've been avoiding fruit due to high carb counts. I have been eating apsome blackberries and could increase but again worry about carbs. I've heard that stuff like Metamucil doesn't really get into the system. I've thought about maybe stirring a small amount of grnd flax into some broth. I doubt it will dissolve but maybe I can choke it down.

Remember: Constipation is usually caused by something you ARE eating, not by something you’re not eating. In fact Fiber can actually cause constipation.

Fiber Myth:

http://www.diagnosisdiet.com/ketosis-and-constipation

AshleyC1023 wrote: »

If you're uncomfortable, vs not going as frequently as you used to, Magnesium Citrate will fix that. Walgreens carries it in some decent flavors.

@daylitemag
Magnesium citrate... "Calm" brand is good and/or magnesium oxide powder. I do both :-) Cheap on Amazon. 1/4 tsp in water before bed. Guaranteed results! Tasteless... It's what milk of magnesia is made out of.
Long term.... probiotics and fermented vegetables for sure :-)