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Why am I SO CONSTIPATED?? (what dietary changes do I need to make?)

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  • #16
    Drop the bread. Pick up some dried fruit. Make sure you're staying hydrated. If you want, add a tablespoon of chia seeds into your smoothie. Chia seeds were a revelation for me after suffering from chronic constipation for about 2 years.

    Good luck!

    ETA: Also try working some gelatin into your diet. This has helped my digestion as well.
    5'4/125

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    • #17
      Add magnesium and actually eat primal. Or at least drop all the grains. You are still eating a SAD diet.


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      My Journal: gelatin experiments, vanity pictures, law school rants, recipe links


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      • #18
        Acne is a complicated thing, way beyond my grasp of it all, but it seems there are a lot of simple nutritional things that might help. Zinc deficiency and vitamin A (not carotenes, but retinol) often come up, which are things that's it's harder to get on a vegetarian diet. I've been zinc deficient, and it's hard to get levels up, even thought I do eat red meat and always have.

        Chris Kresser did a whole series on skin health, and I think that's worth a look and might give you some ideas on what to emphasize in your diet.

        Nutrition for Skin Health


        Also, perhaps you could get yourself checked out for gluten sensitivity? I wasn't lactose intolerant until I became gluten sensitive... and my main symptom of being glutened is serious constipation. I know you've probably eaten bread all your life without issues, but these things can suddenly develop and changes in gut flora could be the trigger.

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        • #19
          Definitely check out the Intro to Primal stuff to start with. Dropping the oatmeal & high-fiber stuff may help a lot. Stick with whole & minimally processed foods. I would even recommend dropping the almond milk. Start with that and see how it goes.

          Add in 200 mg of magnesium citrate with every meal, adding a dose until you achieve easy bowel movements at least once a day. Stay at that dose as needed while you troubleshoot your diet.

          You can also try buffered Vitamin C powder in the same way, but take it between meals, on an empty stomach. These are only temporary measures, though it's believed that a lot of people are deficient in magnesium anyway and it might be wise to take it as a regular supplement.

          Your skin issues will likely resolve when your gut health improves, so work on the gut first!
          Depression Lies

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          • #20
            Originally posted by jenniferbarclay View Post
            For the past few months I have been suffering from severe constipation. I have a bowel movement about once every two days, and they are NEVER IN ONE SOLID PIECE--

            I have been on minocycline for my acne for almost three months (my dermatologist insisted on it, I'm really not thrilled about taking any medication)
            It's the antibiotic you are taking that has COMPLETELY destroyed your good flora. Taking a probiotic daily is not going to get rid of the fungus that has grown in your intestines. Antibiotics are notoriously known to get rid of the good bacteria in your colon and to cause fungus growth and CONSTIPATION. The fungus must be treated. Your diet is not causing this.

            Nystatin, powder form, followed by Nystatin suppository. Ask you doctor to prescribe it. It requires a prescription and you will be cured. If you're going to keep taking the antibiotic after getting rid of the fungus, you will may have to keep up with the nystatin and drink Pau 'D arco tea to help with preventing yeast along with your probiotic.
            Last edited by blossomthyme; 10-21-2013, 09:04 AM.

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            • #21
              Originally posted by jenniferbarclay View Post
              For the past few months I have been suffering from severe constipation. I have a bowel movement about once every two days, and they are NEVER IN ONE SOLID PIECE-- it requires lots of straining and they always come out in balls/pieces. I am so uncomfortable and bloated. I've gained weight and my acne is terrible. I can only chalk it up to my diet, so I need to change something. I kept a food diary of what I typically eat for a whole week, can anyone tell me what they think? I've had nutritionists look at my intake before, and they all say the same thing: not enough variety, too many omega 6's, too low calorie, not enough lean protein... But they never tell me WHAT I can do differently. I do plan on introducing lean meats again (I actually just had my first piece of meat in two years this afternoon), but I'm not sure what else I can do. I definitely drink enough water. Can anyone help me out?? I appreciate it so much!

              Saturday, October 12th

              Breakfast: Smoothie made with 2 frozen bananas, 2 tbsp almond butter, 1 packet BarleyLife Xtra, and 1 cup homemade almond milk

              Snack: 1 peach + Peanut Butter Cookie Larabar

              Lunch: Two slices Ezekiel bread topped with 1/2 avocado, 2 eggs (scrambled in coconut oil), sea salt, and chives + 4 cherry tomatoes

              Dinner: A sweet potato + 1/2 cup red lentils with sea salt and ground pepper + steamed kale with olive oil and garlic powder

              Sunday, October 13th

              Breakfast: 1 apple + oatmeal made with 1/2 cup oats, 1/3 cup pumpkin puree, 1/2 tsp cinnamon, 1/4 tsp nutmeg, and 1 cup homemade almond milk, topped with cooked cranberries and 2 tbsp raw maple almond butter

              Snack: 1/4 cup raisins + 1/4 cup raw cashew pieces

              Lunch: Homemade sweet potato broccoli soup + 1 hard boiled egg on 1 slice Ezekiel toast

              Dinner: 1 cup jasmine rice + 1/2 cup chickpeas + steamed asparagus and 4 cherry tomatoes with sea salt and ground pepper + 1/2 avocado

              Monday, October 14th

              Breakfast: Smoothie made with 1 frozen banana, 1 packet BarleyLife Xtra and 1 cup homemade almond milk + oatmeal made with 1/2 cup oatmeal and 1 cup water, topped with 2 tbsp almond butter and cinnamon

              Snack: 1 peach

              Lunch: Ezekiel bread sandwich with 1/2 avocado, 1 hard boiled egg, sea salt, and ground pepper

              Snack: Cashew Cookie Larabar

              Dinner: Homemade sweet potato broccoli soup + 1/2 avocado + 1/2 cup red lentils with sea salt, ground pepper, and chives

              Tuesday, October 15th

              Breakfast: Smoothie made with 1 frozen banana, 1 cup frozen mixed berries, kale, 1/2 avocado, 2 tbsp pea protein powder, 1/2 cup water, and 1 cup homemade almond milk

              Snack: 2 hard boiled eggs

              Lunch: Ezekiel bread sandwich with 2 tbsp sunflower seed butter, 1/2 banana, and cinnamon

              Snack: Cashew Cookie Larabar

              Dinner: 1 cup jasmine rice + 1/2 cup chickpeas + steamed zucchini with olive oil, sea salt, and ground pepper

              Wednesday, October 16th

              Breakfast: Smoothie made with 2 frozen bananas, 2 tbsp sunflower seed butter, 1 packet Cocoa Leaf Greens, and 1 cup homemade almond milk

              Snack: 4 prunes

              Lunch: Ezekiel bread sandwich with 1/2 avocado, 1/4 cup chickpeas, sea salt, and ground pepper

              Snack: Apple Pie Larabar

              Dinner: 2 hard boiled eggs topped with sea salt and ground pepper + steamed broccoli tossed with coconut oil + a cold sweet potato

              Thursday, October 17th

              Breakfast: Oatmeal made with 1/2 cup oat bran, 1/2 banana, 1 cup homemade almond milk, and 1 cup water and topped with other 1/2 banana, cinnamon and 2 tbsp raw maple almond butter

              Lunch: Ezekiel bread sandwich with 1/2 avocado, 1 hard boiled egg, sea salt, and ground pepper

              Snack: 1 apple + 1/4 cup raw cashew pieces

              Dinner: 1 cup jasmine rice + 1/2 cup red lentils with sea salt, ground pepper, and chives+ steamed zucchini with coconut oil, sea salt, and ground pepper

              Friday, October 18th

              Breakfast: Smoothie made with 1 frozen banana, 3/4 cup frozen mango, 1 tbsp chia seeds, 2 tbsp pea protein powder, 1/2 cup water and 1 cup homemade almond milk

              Lunch: Ezekiel bread sandwich with 2 tbsp sunflower seed butter, 1/2 banana, and cinnamon

              Snack: Cashew Cookie Larabar

              Dinner: A sweet potato + 1/2 cup chickpeas + 1/2 avocado + steamed broccoli with sea salt and ground pepper

              Saturday, October 20th


              Breakfast: Oatmeal made with 1/2 cup oats cooked in 1 cup water and topped with 1 sliced banana, 2 tbsp sunflower seed butter, 1 tsp chia seeds, 1 tsp shredded coconut, 1 tsp cacao nibs, and 1/4 tsp cinnamon

              Lunch: Ezekiel bread sandwich with 1/2 avocado + 1 hard boiled egg with sea salt and ground pepper

              Snack: 1 apple + 28 pistachios

              Dinner: 1 sweet potato + 1/2 cup red lentils with sea salt, ground pepper, and chives + steamed asparagus drizzled with coconut oil and sea salt

              More info that may help:

              I have been on minocycline for my acne for almost three months (my dermatologist insisted on it, I'm really not thrilled about taking any medication)

              I do take a probiotic daily

              I've been lactose-intolerant since I was a baby, so no dairy for me

              I am fairly active; I'm not a couch potato, but I could definitely get more exercise
              I would follow the general recommendations in my constipation protocol. GERD Treatment Protocol 10-11 - Constipation Relief and SALT! | FixYourGut.com

              Basic Constipation Relief Recommendations – Follow for One Month

              Walk for at least 30 minutes a Day. Walking helps stimulate bowl movement.4
              Stay Hydrated – Drink Clean Water – Put 1/4 tsp of good quality sea salt or real salt in a glass of water once a day. Drink at least 64 oz of water a day as long as your kidney function is adequate.5
              Use a Squatty Potty when you defecate to retrain your body to squat when you use the toilet.6

              Increase Fiber7

              Insoluble Fiber – Choose One: Uni-Fiber – One Tablespoon up to 3 times daily. / Manitoba Harvest Hemp Protein Powder – Two Tablespoons Daily.
              Food Source Fiber – Choose One: Bananas – Eat two bananas daily. / Avocado – Eat one whole Avocado daily.

              Draw More Water Into the Colon

              Magnesium Citrate – 600-1,000 mg Daily in Divided Doses With Meals / Recommended Brands: Natural Calm | Other Recommendations: Pure Encapsulations Magnesium Citrate, Now Magnesium Citrate, Source Naturals Magnesium Citrate
              Ester C – 2,000 mg, 2x A Day

              If still constipated in 5 days: Gaia Natural Laxative Tea: Follow Recommended Supplement Instructions
              < Magnesium8 and Vitamin C9 are osmotic laxatives, make sure you do drink water so you don’t become dehydrated

              The fiber recommendations are a combination of insoluble and soluble fiber to bulk up and soften stools.>
              My book Fix Your Gut is available on Amazon http://www.amazon.com/Fix-Your-Gut-D...s=fix+your+gut. The book price is $7.99.

              I also offer coaching: http://fixyourgut.com/fixyourgut-coaching/.

              www.fixyourgut.com
              Twitter: @fixyourgutjb

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              • #22
                I agree on ditching the bananas in your breakfast smoothies. Try adding pumpkin instead or a sweet winter squash. Throwing in a couple of prunes certainly couldn't hurt either. And baking cocoa too. Also, how about more greens? Collards are great right now, and they would be excellent with your eggs in place of the bread at lunch.

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                • #23
                  I haven't found anything that works for me and I've read a lot and tried a lot of things over the last 4 years. It's gotten so bad that I've been thinking about going back to eating grains to see if I can get some relief. I'm just so tired of dealing with it.

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                  • #24
                    Wifey and I have a few go to foods for this: coconut oil, greens (collared greens, kale and broccoli rabe...alot) and lentil soup. And for me, when we make pad thai with cabbage rice and I add fish sauce its like a dam bursts.

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                    • #25
                      Proper water intake, magnesium, and vitamin C intake should relieve constipation for most people.
                      My book Fix Your Gut is available on Amazon http://www.amazon.com/Fix-Your-Gut-D...s=fix+your+gut. The book price is $7.99.

                      I also offer coaching: http://fixyourgut.com/fixyourgut-coaching/.

                      www.fixyourgut.com
                      Twitter: @fixyourgutjb

                      Comment


                      • #26
                        Originally posted by lworrilow View Post
                        I haven't found anything that works for me and I've read a lot and tried a lot of things over the last 4 years. It's gotten so bad that I've been thinking about going back to eating grains to see if I can get some relief. I'm just so tired of dealing with it.
                        Well, taking the risk that many people will contradict because of the oats/carbs: If I eat oats, steeped in hot water, about three hours before going to bed, they help me out in the morning...

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                        • #27
                          Originally posted by Ron_Swanson View Post
                          Proper water intake, magnesium, and vitamin C intake should relieve constipation for most people.
                          And adding coconut oil to this may also help.
                          Paleo Diet: 8-25-13 Wt: 185 BF% 27
                          Primal Diet (Lower Fat/Carb): 9-27, Wt: 176.4
                          Potato Hack Diet (Rotation): 11-12, Wt: 171.2
                          Primal Diet (LF/C): 1-23-14, Wt: 159.6
                          1-30-2014 - 157 (lowest weight since 2004)
                          GAPS/SCD 12-29-2014
                          CW: 164 GW: 130-135 CBF%: 24.38
                          49 - 5'7.5"
                          Macros (PFC) 30/40/30

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                          • #28
                            Start eating papaya.

                            As a side note, I tried eating a whole bag of dried papaya once. Not a good move. It made me go so much so fast, that I was pretty much on the toilet all night. Every time I'd step away, I'd have to go back a few minutes later.

                            Getting yourself to "go" shouldn't be rocket science. Normally you could just eat a lot of fiber. Every time I needed to go when I was constipated, I just increased my intake of lentils for a day and that worked better than everything. Have some lentil soup.

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                            • #29
                              Originally posted by Ron_Swanson View Post
                              Proper water intake, magnesium, and vitamin C intake should relieve constipation for most people.
                              I think this and easing back on FODMAPs temporarily helped take mine down from not at all to intermittent and still too firm, but passing.

                              I'm currently running back through a modified SCD intro (ruminant meats instead of chicken to see if lowering PUFA helps indigestion-just a hypothesis), and I plan on incorporating homemade yogurt and sauerkraut (if it turns out, my first time making it) and eventually potatoes/resistant starch/fermentable stuff.

                              I'll let you all know if I splode.

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