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

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

    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
    Attached Files
    Last edited by jenniferbarclay; 10-20-2013, 02:33 PM.

  • #2
    The link isn't working but I have some advice anyway. The fact that you mention acne leads me to think your gut flora is in bad condition as the condition of the gut is reflected in the skin . The antibiotics have probably destroyed your gut flora, you should get off them immediately and regrow your gut flora using Kefir and providing your gut with plenty of prebiotic fibre found in onions, leek, artichokes ect or plain oligofructose and inulin powder. Also stay away from gluten and sugar.

    Comment


    • #3
      welcome back!!!

      Comment


      • #4
        Since the link wasn't working I just put the meal plan in the post. I have been taking a probiotic at the same time as my antibiotics (different times of the day so they don't affect each other) but that hasn't seemed to help. I'm so stuck

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        • #5
          It doesn't matter that you don't take them at the same time of day. Probiotic capsules are useless, the meagre amount provided by these won't be enough to establish anything. Do they tell you how many CFU's are in them on the bottle? 250ml of milk kefir provides 2.5trillion.

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          • #6
            I don't take capsules, it's a dissolvable powder (I take 1/4 tsp in ~1/2 cup water). The brand is DDS Probiotics, and it has 5 billion CFU.

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            • #7
              5 billion isn't enough, I found a study that showed a minimum of 100 billion was required. Grow your own kefir much, cheaper and more potent. Make sure you eat enough prebiotic fibre as well.

              Comment


              • #8
                On the first line "BarleyLife Xtra" set off alarm bells. Barley is a gluten-containing grain. The rest of your menu seems full of whole foods but also full of gluten. Why? Here's the list of ingredients for Ezekiel cinnamon raisin bread:
                Organic Sprouted Wheat, Filtered Water, Organic Raisins, Organic Sprouted Barley, Organic Sprouted Millet, Organic Malted Barley, Organic Sprouted Lentils, Organic Sprouted Soybeans, Organic Sprouted Spelt, Fresh Yeast, Organic Wheat Gluten, Sea Salt, Organic Cinnamon.


                Fermented foods like sauerkraut, homemade kefir & yogurt, etc, can help. Constipation could be a side effect of the antibiotic. I'd eat more fats and meat, no grains, lots of bone broths and then I'd probably eat chocolate too, just because I like it. Magnesium can help, too. Hope you feel better soon!

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                • #9
                  Bananas & rice can cause constipation. What's your water intake like? (Drinking a heap 1 day won't help but increasing it for a couple should)

                  Comment


                  • #10
                    I suffer from IBS-d and use bananas to firm things up when it gets real bad. I have to be careful not to eat too many as they can cause me to go too far the other way. I can get constipated if I eat too much of certain types of fiber, psyllium, bran of any kind and flax meal. I eat lots of naturally fermented vegetables and take a probiotic (VSL-3) recommended by my GI Doc. I notice a difference when I take it versus when I don't.

                    Magnesium citrate and large doses of vitamin C seem to help some people.

                    I have noticed that everyone is a little different, so you may need to see what works for you. Nameless Wonder, a member here, has lots a great info in her journal and other posts.

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                    • #11
                      This happened to me when I had to take antibiotics for ten days. I was constipated for a year. Finally found out I had an intestinal fungus. My naturopathic MD prescribed Nystatin. It was in powder form and taken in gradually increased doses daily on empty stomach. Could not eat carbs/grains two weeks prior to the treatment. It also comes in suppositories. Cured the constipation. You have an intestinal fungus. It real name is YEAST!!!

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                      • #12
                        Food-wise, I think you need more fat.

                        Try squatting to eliminate, instead of sitting. Or even just elevating your feet so that your knees are higher than your hips. The change in posture may make everything easier regardless of consistency.

                        Good luck.

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                        • #13
                          Have a look at http://www.marksdailyapple.com/forum/thread17722.html (the 'Start Here' link). Just about any move you can make towards eating Primal should help. In particular I would suggest...
                          • removing grains
                          • adding coconut (desiccated, flaked, creamed and oil)
                          • looking into natural probiotic foods


                          I don't know much about probiotics when you're lactose-intolerant, but I'm sure someone here does. You could start a new thread to ask about that. Water kefir? Coconut milk kefir or yoghourt? You could even experiment cautiously with dairy kefir - leave it to work long enough, and the lactose should be largely predigested for you.

                          Also you could research more and better probiotic supplements (especially once you get off the antibiotic), but I'd start with food.

                          Comment


                          • #14
                            Originally posted by Hilary View Post
                            Have a look at http://www.marksdailyapple.com/forum/thread17722.html (the 'Start Here' link). Just about any move you can make towards eating Primal should help. In particular I would suggest...
                            • removing grains
                            • adding coconut (desiccated, flaked, creamed and oil)
                            • looking into natural probiotic foods


                            I don't know much about probiotics when you're lactose-intolerant, but I'm sure someone here does. You could start a new thread to ask about that. Water kefir? Coconut milk kefir or yoghourt? You could even experiment cautiously with dairy kefir - leave it to work long enough, and the lactose should be largely predigested for you.

                            Also you could research more and better probiotic supplements (especially once you get off the antibiotic), but I'd start with food.
                            +1

                            Less nuts and breads, more fruit and vegetables...
                            Disclaimer: I eat 'meat and vegetables' ala Primal, although I don't agree with the carb curve. I like Perfect Health Diet and WAPF Lactofermentation a lot.

                            Griff's cholesterol primer
                            5,000 Cal Fat <> 5,000 Cal Carbs
                            Winterbike: What I eat every day is what other people eat to treat themselves.
                            TQP: I find for me that nutrition is much more important than what I do in the gym.
                            bloodorchid is always right

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                            • #15
                              Try the gutsense.org website.
                              Female, 5'3", 50, Max squat: 202.5lbs. Max deadlift: 225 x 3.

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