Gross subject!! But need help!?!?

VegaGirl11
VegaGirl11 Posts: 4 Member
in Health and Weight Loss
I have been on my weight loss journey since last November. I have lost 55 pounds so far and my goal is to lose 60 more. I have no problems with the weight loss so far, but have an odd issue and wonder if anyone else struggles with this. It seems the "cleaner" and healthier I eat the more I have an issue with irregularity and struggle with constipation all the time. I eat 1300 calories a day and focus on lots of colorful veggies and fruits and lean meats.
Does anyone else have this problem and if so have you found any solutions???
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Replies

  • bettybuyin
    bettybuyin Posts: 1 Member
    You can try taking MIralax which has a lot of fiber. It's safe to take on a daily basis as needed. If I have a problem that's what I do.
  • ameliagomes25
    ameliagomes25 Posts: 8 Member
    Hey Girl,

    55 lbs is so amazing! great job. I just started my weight loss journey in April and have lost 24 lbs. Constipation was the first issue I faced when starting my diet. I went to see a Naturopath and suggested that take magnesium supplement and drink lots of water. She also suggested that I add a date or so into my breakfast smoothie to help with the constipation.

    I feel that the magnesium and adding prunes to my smoothie really help. :smile:
  • mizzzc
    mizzzc Posts: 346 Member
    I noticed that when I focused on adding more fibre it didnt help so much. I looked into the type of fibre I was eating and realized that soluble fibre is essential in relieving constipation. I added more bananas, potatoes, and other soluble rich food to my diet and increased my water intake based on a water consumption calculator i found online (it said I should drink 16 glasses a day) and now i'm back to normal :) I also take digestive enzyme supplements as I have IBs so it helps digestive foods easier.
  • StacyChrz
    StacyChrz Posts: 865 Member
    I would agree with making sure you are getting enough fat and soluble fiber along with lots of water. I also find that when I drink a large glass of hot water with lemon on an empty stomach it helps to stimulate a bowel movement.

    Magnesium is also something that is worth a try if the dietary changes don't help. Because magnesium and calcium are absorbed by the same receptor sites of our cells it's a good idea to take any magnesium and calcium supplements at least a few hours apart from one another.
  • ponycyndi
    ponycyndi Posts: 858 Member
    Water, fiber, coffee, walking. That's what keeps me going. And yes, realizing less in = less out.
  • wilsoncl6
    wilsoncl6 Posts: 1,280 Member
    Oh yeah, I agree with ameliagomes25, a magnesium supplement will keep you pretty regular. I take it before I go to bed because it's a natural muscle relaxer and helps me sleep. The side affect (or benefit) is that you will have to go to the bathroom first thing in the morning.
  • tennileb
    tennileb Posts: 265 Member
    Whole Grains? adding a slice or two of sprouted grain bread is a good way up up fiber, you need both types of fiber and adequate water. if problem persists goo time to see your dr for a check up to ensure there are no underlying problems. Without seeing your diary it's hard to know if it is a fiber issue, a water issue?? if you are eating any meat it is unlikely that you are deficient in fats.

    and congrats on all your hard work, 55lbs is awesome!!
  • emdeesea
    emdeesea Posts: 1,823 Member
    edited June 2016
    Yep same here. What solved my problem was eating a serving of wheat bran daily. I buy the Bob's Red Mill wheat bran. It's fairly cheap and I just add in five grams to some oatmeal or cottage cheese or yogurt every day. Solved the problem.
  • jdhcm2006
    jdhcm2006 Posts: 2,254 Member
    Like people mentioned before, soluble fibers. But also greens like kale and spinach can help get things moving. You can also try peppermint tea.

    Also, congrats on the 55lb loss! That's amazing!
  • CattOfTheGarage
    CattOfTheGarage Posts: 2,745 Member
    How long has it been a problem? I ask because I think big changes in body shape and diet can upset your digestion and it takes a while to get back in balance again. It may just need time.
  • ronjsteele1
    ronjsteele1 Posts: 1,064 Member
    bettybuyin wrote: »
    You can try taking MIralax which has a lot of fiber. It's safe to take on a daily basis as needed. If I have a problem that's what I do.

    I would do your research before following this advice. Miralax is essentially plastic. It has some dangerous side effects to it. Magnesium is a way better approach to this issue. In particular mag oxide is what will help with regularity. Other forms of magnesium are used when you want to avoid bowel disturbance. In this case, you're wanting to create bowel disturbance. ;-)
  • Need2Exerc1se
    Need2Exerc1se Posts: 13,575 Member
    ronjsteele1 wrote: »
    bettybuyin wrote: »
    You can try taking MIralax which has a lot of fiber. It's safe to take on a daily basis as needed. If I have a problem that's what I do.

    I would do your research before following this advice. Miralax is essentially plastic. It has some dangerous side effects to it. Magnesium is a way better approach to this issue. In particular mag oxide is what will help with regularity. Other forms of magnesium are used when you want to avoid bowel disturbance. In this case, you're wanting to create bowel disturbance. ;-)

    Interesting. Where did you get this information?
  • StacyChrz
    StacyChrz Posts: 865 Member
    Technically Miralax is polyethylene glycol, not fiber. It actual draws water into your intestines to soften stool. It is an osmotic laxative. Prolonged use of a stool softener of this kind can lead to electrolyte imbalances. If you're looking for fiber then Metamucil would be a better option.
    nlm.nih.gov/medlineplus/druginfo/meds/a603032.html
  • StacyChrz
    StacyChrz Posts: 865 Member
    edited June 2016
    For more info on magnesium:
    http://articles.mercola.com/sites/articles/archive/2012/12/17/magnesium-benefits.aspx
  • ashliedelgado
    ashliedelgado Posts: 814 Member
    It may be anecdotal, but when I started taking fish oil, I stopped having problems. I swear, it keeps the pipes lubed. I take 3 soft gels daily, but I'm pregnant. 2 for me, 1 for baby to make sure she is getting her DHA.
  • VegaGirl11
    VegaGirl11 Posts: 4 Member
    CattOfTheGarage wrote: »
    How long has it been a problem? I ask because I think big changes in body shape and diet can upset your digestion and it takes a while to get back in balance again. It may just need time.

    I have had this issue from pretty much day one, so since November. I will try the magnesium and see if it helps. I drink water, walk, eat lots of greens including kale, etc. Some have mention less in equals less out, but I know when I am constipated. My stomach just feels bloated and icky. Plus, even with the reduced intake I know I should be going more than every 3 days...that is not healthy. Anxious to see if the magnesium tablets help. Thanks everyone for all your advice.
  • Christine_72
    Christine_72 Posts: 16,049 Member
    Magnesium definitely helps, oxide or citrate. My best tip for taking it is before bed on an empty stomach.
  • CattOfTheGarage
    CattOfTheGarage Posts: 2,745 Member
    Some people don't go every day. But if you feel bad, you could ask your doctor for advice, or a nurse, or maybe a pharmacist.
  • Rocknut53
    Rocknut53 Posts: 1,794 Member
    Here's some woo I heard about the other day when researching essential oils: it said to put a couple drops of peppermint oil in the toilet and sit. Results should follow. I haven't tried it, just kind of shook my head, but hey, if there's anyone out there that has tried it, let us know.
  • DancingMoosie
    DancingMoosie Posts: 8,619 Member
    I take a probiotic daily. Magnesium helps, too.
  • Christine_72
    Christine_72 Posts: 16,049 Member
    Rocknut53 wrote: »
    Here's some woo I heard about the other day when researching essential oils: it said to put a couple drops of peppermint oil in the toilet and sit. Results should follow. I haven't tried it, just kind of shook my head, but hey, if there's anyone out there that has tried it, let us know.

    Haha interesting. It sounds waay too easy.
  • caramello63
    caramello63 Posts: 1 Member
    I eat a bowl of steal cut oatmeal everyday (with walnuts and brown sugar) and it has helped to regulate me.
  • mitch16
    mitch16 Posts: 2,113 Member
    I just suffered through constipation from taking painkillers and it was the worst! Even coffee (my normal go-to) didn't help (and it just nauseated me). Have you tried adding a couple of prunes or some prune juice to your diet? It's not exactly low-calorie, but it helps...
  • akf2000
    akf2000 Posts: 278 Member
    Rocknut53 wrote: »
    Here's some woo I heard about the other day when researching essential oils: it said to put a couple drops of peppermint oil in the toilet and sit. Results should follow. I haven't tried it, just kind of shook my head, but hey, if there's anyone out there that has tried it, let us know.

    the only fact I know about peppermint oil is that mice hate it... so.. just extrapolating those 2 data points... no i got nothin'
  • MorganMoreaux
    MorganMoreaux Posts: 691 Member
    OP - this is normal when you dramatically change your diet and drastically increase your consumption of raw fruits and veggies. Decreasing fat will also contribute. Taking fiber is not going to help you, as you are getting more than you are probably used to which is part of the issue. If you add fiber like Metamucil, you are only going to add bulk to the constipation. Try drinking more water and increasing your fat. Healthy fats are essential to a balanced diet and can be easily added (think veggies, hummus, and olive oil or add avacados, etc).

    I second/third the suggestion for adding magnesium. I take 300mg magnesium citrate tablets in the morning on an empty stomach with 14oz of water. Drinking water with the tablets and after is essential for them to be effective. Magnesium is an osmotic laxative like Miralax but is also a nutrient your body requires to function so win win. Do not over it do it though as it can also affect your electrolyte balance, so make sure on days which you take it you are also consuming sodium and calcium. If taking it once a day doesn't yield quick results try 300mg in the morning and 300mg at night until you go, or for three days max. Of course, if it's been a week or longer see your doctor as you may be impacted or obstructed, and it could be or get serious.

    If you find constipation is becoming a frequent issue temporarily reduce your fiber intake until it's no longer an issue and then slowly increase you fiber consumption so it's not such a shock to your body. Good luck and kudos I your lifestyle change!
  • Christine_72
    Christine_72 Posts: 16,049 Member
    I just looked up the macros for prunes.. 200 calories for a piddly 6g of fibre. Not worth it imo
  • Nikion901
    Nikion901 Posts: 2,467 Member
    edited June 2016
    I'm always amazed and surprised when I log in my healthy, colorful, fruits and veggies and see how few grams of fiber they have in them. That's one reason why i eat whole wheat pasta, barley, oatmeat, raspberries, beans, ovacadoes, Brussels sprouts, nuts, etc. I don't have all of them in one day, but try to hit over 26 grams a day, even if I have to suppliment with flax or chia seeds. That, and lots of water!

    Oops ... I made a new veggie in my post ... avacadoes!
  • snickerscharlie
    snickerscharlie Posts: 8,578 Member
    Rocknut53 wrote: »
    Here's some woo I heard about the other day when researching essential oils: it said to put a couple drops of peppermint oil in the toilet and sit. Results should follow. I haven't tried it, just kind of shook my head, but hey, if there's anyone out there that has tried it, let us know.

    Well if it does work, at least you won't stink out the bathroom. ;)
  • Can_Do_Gal
    Can_Do_Gal Posts: 1,142 Member
    Rocknut53 wrote: »
    Here's some woo I heard about the other day when researching essential oils: it said to put a couple drops of peppermint oil in the toilet and sit. Results should follow. I haven't tried it, just kind of shook my head, but hey, if there's anyone out there that has tried it, let us know.

    It sounds insane, doesn't it? But...after I had 2 of my kids (via cesarean), I was having huge trouble urinating after they took the catheter out. I had the same nurse both times. She brought out the peppermint oil, and low & behold, it worked. She used a "hat" on the toilet & put quite a few drops in there. I could "feel" something.

    I don't know if it would work for stool, but it worked for urinating. It does sound like woo, though, I agree. The first time I thought she was nuts.

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