Bloating/constipation from protein

budru21
budru21 Posts: 127
edited October 2 in Food and Nutrition
I know this is one of those TMI topics, but hey, it needs to be mentioned. I have been "playing" with my diet for the past year, trying to find what works best for all of my goals. My goals are functional fitness, body fat loss, and lean muscle growth. I want energy to fuel my workouts, but want to shed body fat, so I have been doing the higher protien, minimal processed carbs, and lower calories. I drink approximately 8-9 liters of watgare daily, consume caffeine daily, and eat fruit every morning, and get almost all my carbs from vegetables, (fresh). My main sources of protein are egg whites (breakfast), greek yogurt (non fat 15 g protein), chicken (lunch and or dinner), fish (lunch and or dinner) and the ocassional protein bar or shake (a few a week at most). So, my question is...why do I feel more energized when I eat this way (which is why I want to continue eating this way), but I look and feel bloated almost constantly. My stomach is bulged (I actually have a very flat and toned stomach normally) and I am constipated to the point where I end up taking laxatives for days before getting relief. WTF? Any suggestions or similar experiences with this? I am really frustrated because I have a hard time sticking to this diet to see the long term effects because on a daily basis, I am hiding my body because it is so nasty feeling. I hope that makes sense. Any help would be greatly appreciated.

Tracy

Replies

  • luv2ash
    luv2ash Posts: 1,903 Member
    Your "diet" sounds great---you feel great because of the food choices you make !

    Just try some gentle stool softeners or MiraLAX and go from there.
  • ItsMeLori
    ItsMeLori Posts: 346
    I eat a bowl of all bran 40% fiber everyday and they has helped me. Fruits and veggies never seemed to do the trick for me. I try and eat low carb but its a must to have my all bran!!!
  • NiciS72
    NiciS72 Posts: 1,043 Member
    I recommend at least one salad a day. For me that is greens, tomato, cucumber, and low fat dressing (50 cal Newman's Own Light Balsamic) or no dressing if you can stand it. Also, I try to eat broccoli a lot as it helps as well. One other item that you can add to your diet without the calorie impact is the Benefiber water packs. Add one to a 16 oz bottle and drink. There is no taste or nasty grittiness. These help A LOT!!!!! Hope you find something that works!
  • kasmir8199
    kasmir8199 Posts: 507 Member
    You could have a slight allergy to one of your favorite foods. I love almonds, and used to eat them a lot when I began eating cleaner. I later discovered, through careful journaling of how I felt after eating each food, that almonds caused trapped gas. :( I kept experimenting with it, to the point where I know I can eat a certain amount without causing this reaction.

    Other than that, of course you could add more fiber. I'm not trying to sell you on it here, but in my own family's experience with Shakeology, it helps keep us regular and without bloat. It's something to consider.
  • sandhillcrane
    sandhillcrane Posts: 301
    everyone has some great ideas! I would look at how much protein you are eating. it takes much longer to digest. everything u r doing looks good otherwise...hmmm
  • PercyPig
    PercyPig Posts: 318
    The exact same thing happened to me. I started a low-carb, medium fat and high protein diet, getting my carbs from fruits and vegetables only, yet getting enough dietary fibres from these, drinking loads of water, eating prunes, drinking coffee etc. However in the third week I got really bloated and started getting constipated which lasted for about a week and half. Believe me, I totally understand how frustrating it is as you feel incredibly fat, you see the weight going up on the scale even though you are eating the right foods.

    In the end, I still don't know the exact answer to what stopped the constipation but because I got so frustrated I relaxed my diet a little, adding in some 'bad' foods and having some alcohol and ever since I've returned back to normal and I'm losing weight again. Basically, the 80/20 rule is working for me. Don't ask me why, don't ask me how.

    I really hope you find the right balance because it is so frustrating otherwise!
  • servilia
    servilia Posts: 3,452 Member
    With a high protein diet you need to drink lots and lots of water. Otherwise you get constipated. Also, you need plenty of fiber so have a big green salad :)
  • mermx
    mermx Posts: 976
    I know I have mentioned these tablets before, but they have no side effects and are great for constipation/bloating/diaroeah and just a s a bulking agent to help you feel fuller for longer. You can buy them at the pharmacy or on the internet. they are not prescription.

    They are called Celevac they are also good if you suffer from ulcerative colitis etc.

    You can find them on Google.

    Here is a link
    http://www.medicines.org.uk/emc/medicine/20700/SPC/Celevac+Tablets+500mg.
  • scarletfever2005
    scarletfever2005 Posts: 141 Member
    Like stated above. You have to drink a lot of water. Also throw in some lentils or something for some fiber
  • Zeromilediet
    Zeromilediet Posts: 787 Member
    1) Could be a sensitivity to the milk protein casein in the yogurt?

    but more likely ...

    2) Not getting enough fat in your diet? Don't be afraid of fat--just make sure it's a healthy one like olive oil or coconut oil. Add a tablespoon of the latter to a smoothie, drizzle salads with oil & vinegar, add the egg yolks back into your omelets and cook them in either ghee or coconut oil

    Try this for a few days and see if it makes a difference.
  • budru21
    budru21 Posts: 127
    Thank you everyone for your responses. I am getting approximately 35 grams of fiber daily, so I have a hard time believing that is the issue. I am wondering about the sensitivity to caesin in dairy, but have even cut that out the past few days, and still no assistance. I hate to increase fat too much, but am wondering if that isn't the issue. I don't cook hardly at all (eat most things fresh) and I only use PAM when cooking meat, so don't get too many oils. I do eat a lot of fish adn nuts, though, so always thought I got plenty of healthy fats. The sad thing is that I pretty much only get relief when I eat crabby food, or high carb foods for a few days. It is so frustrating! Anyway, thanks again for your advice. Keep up the good work everyone!

    Tracy
  • wolfchild59
    wolfchild59 Posts: 2,608 Member
    I had the exact same issue when I upped protein and dropped carbs. I did find that making sure my fat percentage was higher dis help with the issue. But ultimately (as I just recently posted) my lower carb/higher protein & fat change has caused a gaining trend, so I'm actually going back to a slightly higher carb percentage overall. I'll be curious to see if it helps with the other issue too, because even with the increased fat I've never quite gotten back to my former "regularity".
  • sandyw1482000
    sandyw1482000 Posts: 12
    Try some probiotics. That addresses the bloating and constipation for me a lot. There are many good brands to chose from.. try one with a high probiotic count... Saw one at 10 billion. See how this works,maybe these cells would help to contribute to a natural healthy gut flora for you. This may also address the constipation as well.

    I know how painful the bloating can be and its good that you have asked.


    If you do not like pills.. then there are probiotic yogurt drinks that you can take in.. they do not have as many probiotic cells but its an option as well. If this still does not address the constipation then good old prune juice is a sure bet :)
    All the best to you.
  • BethanyMasters
    BethanyMasters Posts: 519 Member
    I can't see your diary so I can't say for certain but there is such a thing as too much protein. It can cause constipation and put stress on your liver and kidneys.

    One of my nutrition text books say that often times people that are trying to tone or bulk up make the mistake of over eating protein and not getting enough carbs.

    It's true that protein are the building blocks of muscles and that you need it to repair the micro tears you get from lifting but your muscles use carbs for ATP production.

    Maybe try bringing the protien back down a little more and bring back up the carbs (you can still stick to healthy ones) and see if that helps the stomach issues at all.

    And of course make sure you drink plenty of water.

    And I'm not a big fan of laxatives but prunes do the trick for me every time.
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