Another low carb poop question (aren't you thrilled?)

[Anonymous]

For the past few years, I've been dealing with a family member with severe health issues, and not taking care of myself at all. I was grabbing food on the run, and eating tons of junk, such as diet soda and donuts every day. Unfortunately, that isn't an exaggeration.

Late spring, the stress and demands on me decreased, and I began to make some changes in my diet. Basically, I did the following.

Almost completely cut out sugar and super processed carbs (e.g. no donuts, no snickers bars)

Increased fruits and vegetables

Cut back on other carbs substantially, (e.g. not much rice, wheat, quinoa, potatoes)

Limited myself to about 1200 - 1500 calories most days.

Added yogurt to my diet

Cut way back on the diet soda, and substituted water with occasional drops of Mio (not good, but I figure at least better?)

Overall, the results have been great. Weight loss, less pain from my arthritis, more energy. I've been thrilled.

But I'm constipated.

So, I'd like to make just enough changes to my diet to deal with the constipation, without losing the benefits. Any suggestions? More fruit for soluble fiber? (but I'm already eating way more than I was when I was going fine). More whole grains for insoluble fiber? Specific fruits? Prunes?

I often hear that one should drink more water, but I drink a ton. On a typical day, I might drink 4 liters of calorie free liquid, maybe 1/2 water, and the rest either water with Mio drops, or iced unsweetened herbal tea. So, I don't think more water is the answer.

[Anonymous]

Magnesium

[Anonymous]

Anonymous wrote:Magnesium

Hmmm, interesting. Should I increase it in my diet, or do you think I need supplementing?

I just googled foods high in magnesium, and I would guess that I'm eating significantly more magnesium now than before I shifted. For example, I've been eating more almonds and cashews and avocados, having lots of spinach salad, having salmon a few times a week, and eating bean more regularly. Would increasing those foods even more help?

[Anonymous]

Prunes work.

[Anonymous]

Anonymous wrote:

Anonymous wrote:Magnesium

Hmmm, interesting. Should I increase it in my diet, or do you think I need supplementing?

I just googled foods high in magnesium, and I would guess that I'm eating significantly more magnesium now than before I shifted. For example, I've been eating more almonds and cashews and avocados, having lots of spinach salad, having salmon a few times a week, and eating bean more regularly. Would increasing those foods even more help?

It’s much easier to use a supplement; either pill or powdered form.

[Anonymous]

Make a smoothie before bed with one banana and a cup of frozen berries. Add a tbsp of psyllium husk powder (I like Yerba brand. You can get it at Whole Foods). It works great. I did the same thing with my diet as you have done and the psyllium smoothie helped a lot.

[Anonymous]

Anonymous wrote:Make a smoothie before bed with one banana and a cup of frozen berries. Add a tbsp of psyllium husk powder (I like Yerba brand. You can get it at Whole Foods). It works great. I did the same thing with my diet as you have done and the psyllium smoothie helped a lot.

Forgot to say include 8oz or so of water in the smoothie.

[Anonymous]

Anonymous wrote:Make a smoothie before bed with one banana and a cup of frozen berries. Add a tbsp of psyllium husk powder (I like Yerba brand. You can get it at Whole Foods). It works great. I did the same thing with my diet as you have done and the psyllium smoothie helped a lot.

OP here, and for some reason, I just can't handle mushed up bananas. Bananas straight out of the peel are fine. Any other form of banana grosses me out.

Think I could use mangos or something? Mango, berry and water makes a good smoothie IMO.

[Anonymous]

Do you drink tea, coffee, any non carbonated flavored stuff? The flavorless fiber powder can be added easily to almost anything (soups, smoothies, i even sneak it in my kids Mac n cheese)

I also just discovered smart sweets - sugar free fiber gummies. They’re a great treat and 1 gram of fiber per bear!

Also stone fruits have sorbitol (?) which helps beyond just the general fruit benefit

I have a kid with an issue requiring a really high fiber diet so we do tons of fruits and avocados and oatmeal. Minimal dairy and lots of sneaky add ons

[Anonymous]

Metamucil

[Anonymous]

Are you definitely constipated?

When I did low carb I just had so little bulk in my food there just wasn't much to come out.

[Anonymous]

Anonymous wrote:Are you definitely constipated?

When I did low carb I just had so little bulk in my food there just wasn't much to come out.

Yep definitely constipated.

I am not super low carb, lower than before for sure but not truly low. I am still eating legumes, carrots, fruit, nuts, and yogurt which have carbs, plus a fair amount of bulky low carb veggies.

[Anonymous]

Miralax

[Anonymous]

Anonymous wrote:Miralax

I am willing to do that to start things off if need be but it seems as though if I didn’t have problems with regulation on me crappy previous diet, I should be able to figure out a healthy diet that works too. My choices shouldn’t be diet soda and donuts or miralax and Metamucil.

I think I am going to start by adding some prunes and some foods with insoluble fiber like almonds and lentils.

[Anonymous]

Magnesium. Buy some Natural Calm powder. Follow the instructions on the label and work up to two teaspoons.