Hitting my fiber goals but lately getting harder to poop!?!?! What?
W_Stewart
Posts: 237 Member
Over the past 3 months I've been losing weight, eating predominantly whole foods, hitting my calorie/nutrition goals which includes daily fiber goals (for me it is 30g). I've specifically added fiber to my dashboard and making healthier food swaps to help me achieve that goal.
But the last month or so I've had increasing occurrence of hard to pass stools even though I'm doing better hitting or exceeding my fiber goal. I've never really had an issue with this before but it sure gets your attention. I don't eat much cheese.
Yes, I'm drinking water and yes I will somehow try to force more in. But I thought fiber promoted easier bowel movements so I am confused. I can try adding even more fiber but thought I'd ask around and hopefully learn something else new.
But the last month or so I've had increasing occurrence of hard to pass stools even though I'm doing better hitting or exceeding my fiber goal. I've never really had an issue with this before but it sure gets your attention. I don't eat much cheese.
Yes, I'm drinking water and yes I will somehow try to force more in. But I thought fiber promoted easier bowel movements so I am confused. I can try adding even more fiber but thought I'd ask around and hopefully learn something else new.
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Replies
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Have you increased your water intake from what you were consuming before the increase? A lot of fiber can lead to constipation if you don't drink enough water, especially if you had a dramatic increase in fiber intake. The types of fiber make a difference, too. Insoluble fiber is typically what makes stool easier to pass, like that found in fruit skins (minus apples) and leafy greens. I've also found that the fiber that is added to processed foods cause me stomach problems, too.3
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Also how's your fat intake? I find I can start to have issues if mine drops too low.7
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Reinforcing what others have said, for me it's pretty much these things, basically in order of importance:
Fiber intake (soluble/insoluble)
Hydration (needs depend on lifestyle, urine should be pale yellow, not dark or clear)
Fat intake (0.35-0.45g daily per pound of body weight)
Exercise (ideally middle-moving)
Micronutrients (magnesium, for me)
Some people also find probiotic foods helpful.
Anecdotally, here on MFP, a common scenario seems to be increased fiber for health, but decreased fat for calorie control . . . resulting in some constipation, or close. Increased exercise without increased hydration might also be a factor, in some circumstances.6 -
My wife ordered some special fake sugar that tastes as close to the real thing as it can. Problem is if you eat too much, it makes you *hit your brains out. Make a sugar free lemonade with this fake sugar and some juice from concentrate so you domt have calories and 1 hr later you'll be on the toilet4
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Reinforcing what others have said, for me it's pretty much these things, basically in order of importance:
Fiber intake (soluble/insoluble)
Hydration (needs depend on lifestyle, urine should be pale yellow, not dark or clear)
Fat intake (0.35-0.45g daily per pound of body weight)
Exercise (ideally middle-moving)
Micronutrients (magnesium, for me)
Some people also find probiotic foods helpful.
Anecdotally, here on MFP, a common scenario seems to be increased fiber for health, but decreased fat for calorie control . . . resulting in some constipation, or close. Increased exercise without increased hydration might also be a factor, in some circumstances.
Doubling this comment. Especially the bolded bit.
Too much fiber is the same as a cork, as far as my experience has gone.
Drink a decent amount of water daily. Make sure to eat some fat. And for the love of all that is holy, don’t overdo the fiber.
I have had success - albeit not on purpose - with too much sugar alcohol sweets. You don’t actually want to do that. It huuuurrrts to go through the gas, distention, and diarrhea that will dehydrate you.
Eat some applesauce. Maybe a mild laxative if it’s been three or more days. And then ratchet back the fiber.5 -
MargaretYakoda wrote: »Reinforcing what others have said, for me it's pretty much these things, basically in order of importance:
Fiber intake (soluble/insoluble)
Hydration (needs depend on lifestyle, urine should be pale yellow, not dark or clear)
Fat intake (0.35-0.45g daily per pound of body weight)
Exercise (ideally middle-moving)
Micronutrients (magnesium, for me)
Some people also find probiotic foods helpful.
Anecdotally, here on MFP, a common scenario seems to be increased fiber for health, but decreased fat for calorie control . . . resulting in some constipation, or close. Increased exercise without increased hydration might also be a factor, in some circumstances.
Doubling this comment. Especially the bolded bit.
Too much fiber is the same as a cork, as far as my experience has gone.
Drink a decent amount of water daily. Make sure to eat some fat. And for the love of all that is holy, don’t overdo the fiber.
I have had success - albeit not on purpose - with too much sugar alcohol sweets. You don’t actually want to do that. It huuuurrrts to go through the gas, distention, and diarrhea that will dehydrate you.
Eat some applesauce. Maybe a mild laxative if it’s been three or more days. And then ratchet back the fiber.
Y'know, maybe I'm weird, but I often overdo fiber, like 50g+ sometimes . . . and not rarely. (Lummesome veggies/fruits!)
ith enough hydration and fat - not crazy much, but enough - it's fine.
But people will vary, for sure.3 -
I agree with the water and fat advice.
I'd add.... There is a difference between insoluble and soluble fiber. Different people can respond to the amounts of these differently. Perhaps your increase in "fiber" is more of one type than the other and that's bothering you?? Just a guess.... I'm certainly no expert in this area, but I know people with IBS can respond poorly to different types of one type of fiber, but be ok with the other (and which type of "trouble making fiber" varies from person to person).
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Add a dose of Metamucil before bed. Works like a charm!
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yes Metamucil and eat cooked zucchini!0
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My daughter has IBS-C. (Irritable bowel syndrome - constipation)
She’s 21 now, but we’ve taken her to all sorts of medical and ‘para’-medical specialists (some would argue we’ve thrown everything including the kitchen sink at thus trying to come to a resolution)
After years, our conclusion:
Diet is everything - for me foods that ensure quality poop are beets, lentils and kale
Everyone is different
Experimentation regarding what works for you is essential, time consuming and difficult
In terms of stool softeners: what works best for her are:
A daily magnesium supplement
Peg Flakes - which is now called Restoralax https://www.restoralax.ca/en/
If your firm-difficult to pass stool continues then go see your doctor. It could be a symptom of an underlying health condition.
Good luck
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I see the various recommendations for things like metamucil. If the problem is some kind of fiber insufficiency, that can be great. If fiber's *not* the problem, then that will make constipation *worse*.
Years back now, I went through a phase where I had problems with constipation, and my doctor recommended fiber supplements. Terrible idea. Fiber was not the problem. Hydration was the problem. The fiber supplements took the situation to a more unpleasant zone; consistently drinking more water solved the problems.
On a challenge thread here on MFP (to eat 10 or more veggie/fruit servings daily), some people - who suddenly went from low veggie/fruit eating to those high levels - experienced constipation. They didn't try it, but I'd guarantee that a fiber supplement would've made the situation worse. After some chit-chat about their habits amongst the challenge participants, some of whom had been eating high-fiber diets longer term, they added more fat to their eating, and that resolved the problem relatively quickly.
Those are just examples, not universals. But people who are logging here know how much fiber they're eating, and without huge effort can find out the relative balance of soluble/insoluble fiber by spot-checking some typical days. If fiber probably isn't the problem, don't use a fiber supplement as the first resort.5 -
Thanks for all the advice.
My problem has persisted all week with a couple really challenging and painful situations and couple smaller, less painful situations. Being able to scroll back through my Food Dairy has been very helpful in analyzing this. I have been drinking at least 64 ounces of water a day. Also eating plenty of fiber and getting fat in my diet. This is what has made this so perplexing.
I am hoping I just had a very coincidental situation - perhaps more fiber than I thought I ate from a particular meal or two got me hung up. Things have still been moving slower all week, although slightly better. Starting yesterday I began cutting back on my fiber, aiming for 20 g for a few days rather than 30+ I've been getting most days, still chugging water, adding in a serving of prune juice, and going to be focus on eating more soluble fiber. Also going to see my doctor when he can get me in.6 -
so my migraine med (daily) has made me a little less regular than i used to be, but not bad or anything to be uncomfortable or annoying. but a couple of months ago i was on an antibiotic that gave me HORRIBLE constipation that lasted nearly a month. even after stopping the antibiotic. it was like my body forgot how to work. ridiculous, truly.
in any case, i see my doc probably more than most people see theirs- and according to him... prunes better than the juice (if you dont mind how they taste, and i prefer them to the juice, anyway). dont be scared to take a laxative pill to help things along (assuming you dont have any medical issues that may make that a bad idea), and along with what others have said, make sure fluid, fiber, and fat intake all get aligned to what YOUR body needs (might take some playing with to figure out) to make things go.... smoothly.2 -
I had the same issue - my water intake was fine for the day - BUT I wasn't drinking enough with my food. Now I drink water with my food and I am fine.1
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dralicephd wrote: »I'd add.... There is a difference between insoluble and soluble fiber. Different people can respond to the amounts of these differently. Perhaps your increase in "fiber" is more of one type than the other and that's bothering you?? Just a guess.... I'm certainly no expert in this area, but I know people with IBS can respond poorly to different types of one type of fiber, but be ok with the other (and which type of "trouble making fiber" varies from person to person).
This.
My intestines have never been very good at drawing in water, it tends to rapidly go straight to the kidneys and bladder. Soluble fiber helps to pull in water, insoluble fiber needs to absorb water to work effectively. Adding insoluble fiber to my diet was disastrous because it was never going to get the water it needed, I might as well have eaten concrete.4 -
age_is_just_a_number wrote: »My daughter has IBS-C. (Irritable bowel syndrome - constipation)
She’s 21 now, but we’ve taken her to all sorts of medical and ‘para’-medical specialists (some would argue we’ve thrown everything including the kitchen sink at thus trying to come to a resolution)
After years, our conclusion:
Diet is everything - for me foods that ensure quality poop are beets, lentils and kale
Everyone is different
Experimentation regarding what works for you is essential, time consuming and difficult
In terms of stool softeners: what works best for her are:
A daily magnesium supplement
Peg Flakes - which is now called Restoralax https://www.restoralax.ca/en/
If your firm-difficult to pass stool continues then go see your doctor. It could be a symptom of an underlying health condition.
Good luck
OK, but just a warning, if you go for the beets, do not freak out if it suddenly looks like you have bloody stools.5 -
If you upped your fiber your body is not used to it it will bind you. Do not increase more you are supposed to slowly up your fiber a smal amount at a time. Take a stool softener as the longer it brews it dries out becomes difficult to move. This will help move it along gently. And I usually eat one fiber brownie when I get bound up this usually helps.0
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So, I started to have some trouble in this area also. I was also hitting my fiber goal. I couldn't figure out what was going on, and then I remembered my own advice (and that of @ythannah): insoluable and soluable fiber!
In my case, I have recently been playing with a 16:8 IF and skipping breakfast. My normal breakfast for years has included a bowl of Nature's Path Smart Bran. It's got tons of fiber (17g per serving!). I happened to look at the label and it isn't just wheat bran (insoluable), it also has oat bran and psyllium husk (both soluable!). Looking at my diet, I realized I didn't have enough soluable fiber. Anyway.... I am still doing the 16:8 IF, but my "lunch, part 1" is now a bowl of Smart Bran in some Greek yogurt (protein + fiber bomb!). This has solved everything for me.
I promise that this message was not sponsored by Nature's Path. lol.. (Although, if Nature's Path would LIKE to sponsor it, I wouldn't say no. ) 3 -
I have IBS-C and have discovered that I need to supplement with psyllium fiber and take stool softeners or things get unpleasant. (No, I can't just eat vegetables, most of them cause an IBS attack that lasts three to four days.)
You might add in stool softeners to help you through this period. I take one at night and one in the morning and usually about thirty minutes after breakfast, Congress has reached quorum and a bill is ready to be passed.
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