Constipation and meal replacement shakes
hpearce123
Posts: 41 Member
Hi has anyone got the problem of this I feel great I feel better but I seem to not have any out put so not as slim as I thought coz I just can't go! I don't understand the drinks are packed with 18g protein and high fibre I'm stunted !
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Replies
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What kind of fiber? Soluble or insoluble?
http://www.webmd.com/diet/insoluble-soluble-fiber
How much fat are you getting?
Are you staying hydrated......keeping active? All this things can stop things up.
This is just one of the reasons I don't like meal replacements. I have a tough time with chicory root (aka inulin) regular food doesn't have these kinds of "fiber supplements."2 -
Water - drink lots of it.
Also, are you outside sweating, this could make your dehydration problem worse.
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Same problem. Protein shakes as meal replacements left me with 45 minutes in the bathroom, and nothing. Got mad and put 5 drops of peppermint and 5 drops of basil essential oils in a glass of water (don't do that). Actually tasted kinda nice.... Anyway, 20 minutes later, I wasn't constipated. It was like that scene from "Alien," except lower. (seriously, that hurt, just eat your prunes)
I needed more fiber. Leafy greens have almost no calories. Eat spinach, lettuce, cabbage, celery, and whatnot in a salad every day with your shake. It'll add maybe 50 calories, but did the trick for me. Work veggies in where you can, samiches, omelets, smoothies, etc.
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Try adding flaxseed meal or chia seeds to your shake to up the fibre, and coconut oil for extra fat.
These things will ofcourse up the calories, but i would much rather that than be constipated
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Try making your own shakes with milk instead. If your shake comes in a packet it's likely to be made of powdered milk, artificial flavourings and a multi vitamin. They will cause constipation. It's lack of liquids, fat AND fibre that causes constipation.
I add a desert spoonful of oat flakes to my homemade milkshakes and blitz them so that the oats breat up into tiny bits. You need fat to libricate your colon too. I use whole raw milk - the fat globules are larger and therefore they say more likely to assist digestive tract.
My recipe:
6.5fl oz raw grass fed whole milk
Half a banana
1oz melon
1 desert spoonful of organic rolled oats
I estimate that's 230 cals which is the same calorie content as a Slimfast banana protein shake!
Alternatively try drinking half a litre of semi skimmed milk which will mimic the nutritional and calorie contents of a protein shake almost exactly!
This doesn't need extra sugar. A lot of those protein shakes are packed with maltodextrose - ugh!0 -
Add fat and oils to the shakes.0
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I agree with others about fruit, veg and water. Fibre supplements are all very well, but I was told by a physiotherapist specialising in downstairs difficulties that you are better to take your fibre in the form of fruit, veg, beans and pulses, as things like bran and fibre supplements can make it worse in some circumstances, especially if you're not drinking enough.
She also said water is hugely important, and that if you are constipated you should drink a large glass of water and leave it for a while before trying again.
Seems to be adding some lettuce, celery, cucumber into your diet would be a lot less effort than some of the other suggestions, and would add almost no calories.
The physio never once mentioned fat as a solution for constipation. Are there good sources for this, or is it just more "fat is amazing and will solve all your problems" talk?0 -
hpearce123 wrote: »Hi has anyone got the problem of this I feel great I feel better but I seem to not have any out put so not as slim as I thought coz I just can't go! I don't understand the drinks are packed with 18g protein and high fibre I'm stunted !
Not real fiber, eat some greens. They market sugar alcohols as fiber content ... that's not going to do anything for you but make you gassey lol0 -
How much are you actually eating? Less in also means less out0
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I noticed that when I try it as a meal replacement that has a lot of soy in it it cause this in me, so therefore I just avoid the soy ones.0
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CattOfTheGarage wrote: »I agree with others about fruit, veg and water. Fibre supplements are all very well, but I was told by a physiotherapist specialising in downstairs difficulties that you are better to take your fibre in the form of fruit, veg, beans and pulses, as things like bran and fibre supplements can make it worse in some circumstances, especially if you're not drinking enough.
She also said water is hugely important, and that if you are constipated you should drink a large glass of water and leave it for a while before trying again.
Seems to be adding some lettuce, celery, cucumber into your diet would be a lot less effort than some of the other suggestions, and would add almost no calories.
The physio never once mentioned fat as a solution for constipation. Are there good sources for this, or is it just more "fat is amazing and will solve all your problems" talk?
'Sorry that I cannot find a link about fat. I know that it works for me.
The other things that work are magnesium supplements like magnesium oxide or magnesium citrate. They essentially work as stool softeners.
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I mean, you may be right, I have just never heard of it.0
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Water. Lots of it. Fiber only works well if you are hydrated fully and get a mix of both soluble and insoluble. Otherwise it constipates you. Also, if all you're getting is soluble fiber (most drinks have soluble, not insoluble) that could be the problem. For this reason I eat a bowl of Fiber One original Bran cereal every morning. Then everything else I eat, fiber-wise, throughout the day evens out. Be sure to include veggies and/or fruit throughout the day as well. Just a suggestion. If I go a couple days without eating bran in the mornings I notice the same thing you're describing.
Also, if you are new to this, your body will adjust. It just takes time if it's not used to that amount of fiber.0 -
CattOfTheGarage wrote: »I agree with others about fruit, veg and water. Fibre supplements are all very well, but I was told by a physiotherapist specialising in downstairs difficulties that you are better to take your fibre in the form of fruit, veg, beans and pulses, as things like bran and fibre supplements can make it worse in some circumstances, especially if you're not drinking enough.
She also said water is hugely important, and that if you are constipated you should drink a large glass of water and leave it for a while before trying again.
Seems to be adding some lettuce, celery, cucumber into your diet would be a lot less effort than some of the other suggestions, and would add almost no calories.
The physio never once mentioned fat as a solution for constipation. Are there good sources for this, or is it just more "fat is amazing and will solve all your problems" talk?
'Sorry that I cannot find a link about fat. I know that it works for me.
The other things that work are magnesium supplements like magnesium oxide or magnesium citrate. They essentially work as stool softeners.
This^
I know that a very low fat diet (1990's fad) left me constipated all the time.0 -
I do have some coconut oil now I don't know if it was Co incidence but I did stick some in a coffee and I went like made the next day? Do u think coconut oil is ok for the bowels0
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