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sick of being constipated

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Updated October 18, 2014 at 4:10 AM
Created November 21, 2013 at 5:16 PM

I am having more and more trouble being able to go, and i am quite sick with it. i tried logging my food in fitness pal (most of it). i usually go every morning. but it's hard and comes out like rabbit pebbles. according to the fitness pal, i may get to much protein? 89 grams of protein. sugars 1,585 mg. Fiber 11 gram. 36 of fat.

is there something i am missing?

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598 · December 12, 2013 at 5:20 PM

Congrats, @Sunshineriver! It's a great feeling to be regular again after experiencing that sort of thing.

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598 · December 12, 2013 at 5:19 PM

I avoid most supplements too but there's like a 99% chance that you're deficient in magnesium. If you're experiencing constipation, all the more reason to supplement it. You'll get the missing mineral and it helps to ease your digestive binding. I prefer mag citrate because it's particularly effective in promoting regularity.

1312a6121b7e742573091342575fd110
0 · December 01, 2013 at 7:01 PM

Thanks. I'll have to look into white rice too--due to the grain and being processed, I hadn't seriously considered it before. Also, will hop out and get some Mg Citrate. Hate supplements, but sure beats MiraLax--the doctors suggestion.

B5b3db57727af2c94e39a7bf1c307028
0 · December 01, 2013 at 8:05 AM

I am taking Solgar magnesium citrate. Before this i was taking mag. Glyc. but that didn't do much. I am not sure if the Magnesium is the 'thing' that keeps me going.. It doesn't cause me loose stools or anything, but eating my white rice does seem to do the trick the most, inc. the fat. I will try experimenting w/o magnesium and will see :)

1312a6121b7e742573091342575fd110
0 · December 01, 2013 at 1:30 AM

Excellent! I too eat a lot of fat, but try to avoid supplements. What brand Mg are you taking? Have you ever tried not taking it?

Fa14fbe0ac345e586fb407dbed9eda04
0 · November 25, 2013 at 10:14 PM

Ironically, since I switched to paleo, fiber makes me constipated.

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598 · November 25, 2013 at 9:14 PM

No problem. Been there and happy to help. You'll still have some no-go days but for me things have been progressively more regular over time. Magnesium at bedtime every day will help but if you miss a day, it can't hurt to take about 800-1200 mg of magnesium (I suggest citrate instead of clycinate) to help spurr a movement the next day and prevent getting blocked up from several missed days. It's much easier to prevent than to treat because once you get blocked up, tough luck.

B5b3db57727af2c94e39a7bf1c307028
0 · November 25, 2013 at 8:19 PM

Thank you!! yesterday morning i had a great bw movement.. i have been eating at least every day some sweet potatoes, bana, raw sauerkraut, rice etc. but i added a lot of fat on top my left over from breakfast that made me go! today.. nothing. I am supplementing with Magnesium glycinate, no effect.

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598 · November 22, 2013 at 5:30 PM

Sounds good. Careful with chia seeds. They are a bulking agent and can be habit forming and potentially stretch/damage your colon (like any fiber supplement) and create even more long-term potty straining for you. I strongly advise replacing at least some of your rice with sweet potato or white potato. More nutritious and better for your gut flora.

B5b3db57727af2c94e39a7bf1c307028
0 · November 22, 2013 at 5:07 PM

Thank you very much! I am adding some more white rice, and some chia seed. Raw sauerkraut for breakfast.. I seemed to go twice today, It wasn't hard tiny.. this time. But finding my way there.

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598 · November 21, 2013 at 7:34 PM

If your numbers are accurate, what you're missing is food.

Aside from that, here are some constipation tips:

-Take a long walk and throw in a little jogging/running a few times a week

-When you wake in the morning, drink a grip of water first thing then go relax a few minutes, then do some major stretching or even yoga. Then have a bit of tea if you do tea. If it don't make you crap, I can guarantee you'll feel better throughout the day either way.

-Daily coconut water seems to help me a lot.

-A regimen of fermented foods: Krauts, Kosher Pickles, Kefir, Kombucha, etc...

-Ample fats - especially butter and/or coconut oil. I choose butter and drench my food in it.

-A daily banana or two (and you could use the sugars!)

-Bone broths - a long-term habit to form but the results should show up pretty fast.

-Well-cooked veggies, sweet potatoes, and some squash if it sits right with you...

-Avoid excessive fiber.

-Make a routine of it.

-Squat, don't sit. Squatting is the natural way. You can just put your feet on the seat and balance, or buy some sort of squatting platform. I just put my feet on the seat but I'm kind of lite.

11 grams of fiber is fine (maybe even low but some say you don't need any) but again, I'm not sure your numbers are accurate because I couldn't manage to type a word eating like that. I had almost that much food for breakfast. I'm not even very active.

Keep in mind, chronic constipation isn't a treat-it-and-leave-it thing. It will take time to get regular and if you fall off the wagon you'll be back at ground zero straining on the pot. Keep up good habits.

<Edit>

Forgot to mention: SUPPLEMENT WITH MAGNESIUM is probably the best single advice. Most everyone is short on the stuff and that may well be at the root of your symptoms, especially since you go almost every day but it's dissatisfyingly dry. Also, look into iodine and selenium to support thyroid function.

</Edit>

Medium avatar
598 · November 22, 2013 at 5:30 PM

Sounds good. Careful with chia seeds. They are a bulking agent and can be habit forming and potentially stretch/damage your colon (like any fiber supplement) and create even more long-term potty straining for you. I strongly advise replacing at least some of your rice with sweet potato or white potato. More nutritious and better for your gut flora.

B5b3db57727af2c94e39a7bf1c307028
0 · November 22, 2013 at 5:07 PM

Thank you very much! I am adding some more white rice, and some chia seed. Raw sauerkraut for breakfast.. I seemed to go twice today, It wasn't hard tiny.. this time. But finding my way there.

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15 · November 30, 2013 at 11:06 PM

milk of magnesia - constipation is one of the first signals for being short of magnesium - most people are and don't even know it..

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8239 · November 30, 2013 at 9:17 PM

Constipation seldom an issue for me. I suspect my regularity is enhanced by eating coconut oil and/or coconut butter; magnesium powder sometimes at night (slight laxative effect and helps with sleep); herbal laxative tea now and then (Whole Foods has several varieties); and remembering that water is my friend (though not obsessive about mythic 8 glasses per day).

B5b3db57727af2c94e39a7bf1c307028
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0 · November 30, 2013 at 11:21 AM

Just wanted to let know that everything seems fixed now!! Followed the tips as squatting. But what helped me mostly was little fiber, i was eating squash and yams etc. But that made the problem worse, raw sauerkraut didn't do much for me though.

I discovered i wasn't eating enough FAT. Now i drain my veggies and or meat at least in 1 full to 2 tbsp of coconut or ghee. Also added a bit of white rice back in my diet. I would consume up to 4 to 6 tbsp of fat a day and boy it works!!!! Along with magnesium citrate, im going every morning! Thank you all for your input

Medium avatar
598 · December 12, 2013 at 5:20 PM

Congrats, @Sunshineriver! It's a great feeling to be regular again after experiencing that sort of thing.

B5b3db57727af2c94e39a7bf1c307028
0 · December 01, 2013 at 8:05 AM

I am taking Solgar magnesium citrate. Before this i was taking mag. Glyc. but that didn't do much. I am not sure if the Magnesium is the 'thing' that keeps me going.. It doesn't cause me loose stools or anything, but eating my white rice does seem to do the trick the most, inc. the fat. I will try experimenting w/o magnesium and will see :)

1312a6121b7e742573091342575fd110
0 · December 01, 2013 at 1:30 AM

Excellent! I too eat a lot of fat, but try to avoid supplements. What brand Mg are you taking? Have you ever tried not taking it?

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0 · November 25, 2013 at 10:48 PM

I empathize completely! I've tried everything--and I mean everything--without success. Tomorrow I'm trying acupuncture and tonight a soak in epsom salt, which didn't help the other day, but at least I'll feel more pampered and relaxed.

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0 · November 25, 2013 at 10:13 PM

More water, more fats.

You literally don't need even a gram of fiber on paleo, because excess fats are used to lubricate the poop.

http://upload.wikimedia.org/wikipedia/commons/2/21/Bristol_stool_chart.svg

I'm guessing you're talking about the topmost kind.

So yeah, lots of water and more fats.

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519 · November 25, 2013 at 9:39 PM

eat some sweet potatoes... Soluble fiber is very good for your poop.

Fa14fbe0ac345e586fb407dbed9eda04
0 · November 25, 2013 at 10:14 PM

Ironically, since I switched to paleo, fiber makes me constipated.

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1031 · November 22, 2013 at 1:04 AM

Try experimenting with more safe starches. Also, probiotics can be very effective.

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15 · November 21, 2013 at 7:18 PM

How much water are you drinking a day? If you are dehydrated, you'll be constipated.

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15 · November 21, 2013 at 6:12 PM

36g fat: 324cal

89g protein: 356cal

To get 1200 calories you need to be eating 130 g carbs. So what are you missing? Food would be my guess.

Either you're incredibly underweight or you're a midget; you seriously need to up for caloric intake. Fats would be my go to source.

Try 3-4 tbsp of coconut oil. Should help with the constipation as well.

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