Doop de poop!
nicholajaneryan
Posts: 76 Member
Hey, could someone take a look at my food diary and suggest what might be causing constipation..?
It's been a week and I'm getting damn uncomfortable, gonna buy some prune juice later, but would really like to prevent this from reoccurring.
I've only been back to logging for about 10 days, but prior to the break I was still swimming and going to the gym a couple of times a week and had a good balanced diet, just more snacks, I ate around maintenance levels as I didn't gain, just fluctuated up and down the same 3lbs...
It's been a week and I'm getting damn uncomfortable, gonna buy some prune juice later, but would really like to prevent this from reoccurring.
I've only been back to logging for about 10 days, but prior to the break I was still swimming and going to the gym a couple of times a week and had a good balanced diet, just more snacks, I ate around maintenance levels as I didn't gain, just fluctuated up and down the same 3lbs...
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Replies
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You might find it useful to remove either sodium (it's usually not on our labels anyway) or sugar and track fibre instead, as well as make sure you are taking in enough fluid. I can't give you more specific advice as I have non-diet related issues with BM and it wouldn't help you, but hopefully someone else will chime in.1
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the problem is not in what you're eating, but in what you're not eating, which is vegetables. you have a salad in your meals which i'm guessing is something like lettuce,tomato style. you need things like broccoli, brussel sprouts , beets. 400 gr. of any of them, guarranteed result.also fruits like oranges, prunes,watermelon.not juice but the real fruit which have the fiber in them.4
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jennypapaje wrote: »the problem is not in what you're eating, but in what you're not eating, which is vegetables. you have a salad in your meals which i'm guessing is something like lettuce,tomato style. you need things like broccoli, brussel sprouts , beets. 400 gr. of any of them, guarranteed result.also fruits like oranges, prunes,watermelon.not juice but the real fruit which have the fiber in them.
Thanks, I'll add a large portion of broccoli to my dinner more regularly
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I tried and now use 16 ounces of water, half of a lemon (or 5-6 drops of lemon oil) and about a teaspoon of baking soda first thing in the morning. The amount of baking soda may vary, too much may induce liquid toilet explosions.1
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I have this issue too and the only thing that has helped me has been to add wheat bran to my diet on a daily basis. I will mix in 5-10 grams to my oatmeal or cottage cheese or on a salad. Of course, you have to make sure you drink plenty of water or that could backfire on you, but it has worked for me.0
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Ugh I am going through this very same thing at the moment. I've been eating all kinds of foods high in fiber and drinking tons of water and haven't had any luck so far0
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Track your fiber and shoot for 20g per day. Chia seeds, raspberries, lentils, black beans, asparagus, plain popcorn are your friends1
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I read somewhere else that somebody was having a problem because of greek yogurt with high protein.. I looked it up and apparently it's got something in it that's harder for us to digest, causing constipation. I'm having a little bit of the same problem, it sucks
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You can also occasionally take a magnesium supplement. Magnesium oxide is the version that helps you poop.0
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I got CRAZY constipated when I first started tracking calories. Best I could figure was I had dropped a lot of fatty fast food out of my diet. It all worked itself out (literally and figuratively) with increased water intake and a cup of coffee every morning (I take it black, but you don't have to if you can fit more deliciousness into your calories).1
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Eat the skin on your sweet potato.0
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Fitwarrior7_Round_2 wrote: »Eat the skin on your sweet potato.
I do! I love it
PaulaWallaDingDong wrote: »I got CRAZY constipated when I first started tracking calories. Best I could figure was I had dropped a lot of fatty fast food out of my diet. It all worked itself out (literally and figuratively) with increased water intake and a cup of coffee every morning (I take it black, but you don't have to if you can fit more deliciousness into your calories).
I drink so much coffee already it's unreal, but I will definitely work on upping the water intake0 -
Oatmeal and veggies (ie broccoli lol). I eat a lot of those two things and have no issues at all 1
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It could be the dairy or the multi-vitamin constipating you. I take liquid vitamins in their purest form (taste worse but better) because the pill type from the store have additives.
Incorporate more oils in to your diet. A tbsp here and there each day won't hurt.
Drink more water.
When all else fails - prune juice does help! I had to drink it after giving birth to all three of my kids. My mom told me about it. She always said drink it at room temperature before eating anything each morning and it worked like magic!
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Forgot to mention: Love the title of this thread. 2
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I've just re-read what I typed earlier, and wanted to clarify that I didn't mean remove sodium or sugar from your diet, just from your diary tracking (so that you can add fibre tracking instead). Sorry for any confusion!1
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I chew two fiber gummies every night before bed. I have lost 38 pounds in three months!
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Yep, not enough 'roughage' ... I noticed you have bananas on a regular basis, and what's in that caramel wafer bar you have almost daily? Try adding coleslaw to your diet, and adding in a bit more fat ... to say 30% of your calories. This could be just from adding a little good oil to your salad.1
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Yep, not enough 'roughage' ... I noticed you have bananas on a regular basis, and what's in that caramel wafer bar you have almost daily? Try adding coleslaw to your diet, and adding in a bit more fat ... to say 30% of your calories. This could be just from adding a little good oil to your salad.
The caramel wafer bar is just a treat, old-school English chocolate bar which I used to have in my lunchbox as a kid.
My daily treat!
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I'm seeing lots of dairy and not many raw veggies. That'd be a recipe for clogging me up in a hurry!1
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nicholajaneryan wrote: »Massive amounts of broccoli - check!
i wouldn't call it massive,but it's a start i love broccoli but i have the opposite problem so can't eat much. my portion is still bigger than yours though 0 -
nicholajaneryan wrote: »Yep, not enough 'roughage' ... I noticed you have bananas on a regular basis, and what's in that caramel wafer bar you have almost daily? Try adding coleslaw to your diet, and adding in a bit more fat ... to say 30% of your calories. This could be just from adding a little good oil to your salad.
The caramel wafer bar is just a treat, old-school English chocolate bar which I used to have in my lunchbox as a kid.
My daily treat!
Ah, like a Kit Kat! (I was curious.) 0 -
Tunnocks caramel wafer fan here! Not a lot of veg there, I'd add cauliflower or green veg and apples for good stool action
Good luck!0 -
I have issues with constipation, too. Try adding psyllium fiber powder if needed. Yerba Prima makes a good one. It really helps me. I also try to eat lots of fibrous veggies and whole grains like oats. That really helps me.0
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I don't know if there is any science to this or its just anecdotal, but when I first started I was super constipated, and at the suggestion of a friend started taking fish oil. I swear, it lubed things right up.2
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ashliefisch wrote: »I don't know if there is any science to this or its just anecdotal, but when I first started I was super constipated, and at the suggestion of a friend started taking fish oil. I swear, it lubed things right up.
This is a lot more common than I realized. Before I started on MFP, I had the opposite problem. all. the. time. I thought I had IBS. When I started tracking, I was stopped up for days. After a while, things started moving again and now everything is easy predictable.0 -
I didn't look, but a magnesium supplement and 25 grams of fiber daily along with 64 oz of water daily will make you a regular girl. You might need to lay off the morphine, too. (I never know, just saying)0
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I will second the fish oil recommendation. Also, I had forgotten until pooping TWICE this morning about the guaranteed relief obtained after a few glasses of red wine. 0
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