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Oat bran, rice bran, or flax meal?

by (548)
Updated about 17 hours ago
Created December 01, 2012 at 2:38 PM

I'm working with a naturopath to help me solve my constipation issues. As one of the steps, she's asked that I ensure to get 40g of fiber per day and include either oat bran, rice bran, or freshly ground flax as part of my daily diet. Which of these three is the best (or least irritating to the stomach)? She also mentioned Psyllium.

In addition to this, I am also: - drinking lemon water in the morning (and making sure to hydrate well throughout the day) - taking a magnesium supplement - taking a probiotic

**EDIT: I have implemented all recommendations, EXCEPT for the oat bran/rice bran/flax meal addition. And so far it's working!!! I've had a BM every day for the last 5 days. Not sure if it's the probiotic or the Natural Calm....maybe a combo of both. One thing is for sure: You really have to give yourself the TIME to go. As in sit on the toilet (preferrably with a stool for your feet so you're closer to a squat than a sit) and just relax. Take some deep breaths and give it time. It takes me a few minutes of this for things to actually start happening.

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11152 · December 01, 2012 at 5:52 PM

Whole/grated carrot doesn't have as much sugar as the liquified form of carrot juice. Try waldorf salads (using home-made mayo if possible) carrot & raisin salads & add spinach to everything lol. I've also found nuts to be a gut irritant (ironically) and even a small amount causes constipation.

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548 · December 01, 2012 at 3:47 PM

Thanks Nemesis. Berries and leafy greens has been my go-to in the past, however I've recently read that too much leaf can irritate the gut. My issue with constipation is trying to find a balance without irritating my stomach (which is very sensitive). Carrot...not too much sugar?

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548 · December 01, 2012 at 3:43 PM

This is just a starting point for us, I'm assuming we will dig deeper in upcoming visits. I think I will begin by increasing my fiber intake through fruits and veggies before I opt for her suggestions. I think her goal was to give me fast relief, seeing as my typical daily menu consisted of high protein/high fat.

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4 Answers

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11152 · December 01, 2012 at 3:08 PM

To answer your question: None of the above.

Raw root vegetables (think: grated carrot), berries, fresh citrus, and leafy greens. Those are the best sources for both insoluble and soluble fiber.

1d0497f8781845ab371b479455bfee8e
11152 · December 01, 2012 at 5:52 PM

Whole/grated carrot doesn't have as much sugar as the liquified form of carrot juice. Try waldorf salads (using home-made mayo if possible) carrot & raisin salads & add spinach to everything lol. I've also found nuts to be a gut irritant (ironically) and even a small amount causes constipation.

B2cadbf43bddfbb523b8a53155656188
548 · December 01, 2012 at 3:47 PM

Thanks Nemesis. Berries and leafy greens has been my go-to in the past, however I've recently read that too much leaf can irritate the gut. My issue with constipation is trying to find a balance without irritating my stomach (which is very sensitive). Carrot...not too much sugar?

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524 · December 01, 2012 at 9:46 PM

My 2 cents: I used to stir about 1/2 - 3/4 teaspoon freshly ground flax into a tall glass of water with fresh lemon juice and drink it down every morning upon rising. I couldn't quantify any objective results from this, but I felt great and kept up the practice for over a year (not sure why I stopped actually)

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10 · December 01, 2012 at 3:32 PM

It seems interesting that she'd suggest fiber. I say this only because I've worked with a naturopath for a few years now who is a bigger proponent of underlying issues being caused by vitamin/mineral deficiencies. If you're eating plenty of vegetables and fruits (mostly veggies, of course), I think the magnesium and probiotics should work their magic. Has your naturopath helped to identify any other possible deficiencies? B vitamins, for example? When I've been deficient in the B's I've also been constipated.

B2cadbf43bddfbb523b8a53155656188
548 · December 01, 2012 at 3:43 PM

This is just a starting point for us, I'm assuming we will dig deeper in upcoming visits. I think I will begin by increasing my fiber intake through fruits and veggies before I opt for her suggestions. I think her goal was to give me fast relief, seeing as my typical daily menu consisted of high protein/high fat.

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2978 · December 01, 2012 at 3:23 PM

If it were me and those were my only 3 choices, I'd take the flax, but it goes rancid very easily...be sure you buy fresh (I would not buy from any store that doesn't keep it refrigerated) and keep it in the freezer.

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