I have been eating strict paleo for several months and have been increasing my veggies...i eat a mixed of cooked and raw veggies, as well as raw blended vitamix shakes with veggies and coconut milk. I've tried adding chia seeds and/or cacao nibs, as well, but despite all of the fiber I still am not regular. If I eat rice or quinoa (not paleo), I will immediately see improvement in my bodily functions. Thoughts on how to become more regular without rice?
I apologize that this isn't exactly on target, but it seems like if you notice a marked increase in the regularity of bodily functions when you eat rice or quinoa, it might meant that you are better adapted to a slightly higher carb diet and that you should eat these things. PHD advocates a higher carb intake including white rice. You might want to look into that and see how you feel about it.
Other than eating that, you could supplement with magnesium, use digestive enzymes and/or probiotics, and eat fermented foods. There a lot of threads on PH about this, as it seems to be a fairly common issue with no one size fits all solution.
I was constipated for months when I first started Paleo. Nothing helped--I was eating plenty of fat, lots of veggies and nuts. Hard, painful stools which caused fissures to open and bleed every time I had to poop. I also felt awful, having poop just sitting in my colon but which wasn't moving through like it should. I wound up taking Miralax daily for six months which gave me immediate relief but didn't fix the underlying problem.
I've since added starchy foods such as white rice and tubers (yucca, potato, plantain, etc) to my diet as well as take magnesium and a daily probiotic in the form of a supplement or by drinking kombucha tea. I now go once a day and my stools are normal and easy to pass.
I guarantee that grains are not making you regular, they are just irritating your gut enough to force you to go. If you are eating cheese or cream that may be the culprit. I was on cream and butter for a while and became irregular and slightly bloated.
Were you a heavy coffee drinker? I noticed that I had a hard time being regular when first coming off of my caffeine dependency.
You might be magnesium deficient (most people are), so I would recommend getting a magnesium citrate supplement. I use Natural Calm, but there are many other sources out there. I think WalMart's medicine section has bottles of the stuff if you want to get started right away (it is a common laxative).
I would eat a lot more raw veggies, even if you think you are eating a lot already. I'm trying to pick up the bag of spinach instead of nuts or fruit when I get the munchies, and I notice some improvement.
So you mention that you go every day and your fiancee goes every few days - when she does, is it painful? Does she "sh*t and go" or does she bring in her laptop and make herself comfortable for a few hours?
The reason I'm asking is because if she has no problems with the actual BM then I wouldn't be overly concerned. If it's hard coming out, I guess I'd increase my water/veggies/fats/fruits (in that order of priority) intake to see if that helped, and decrease the dairy.
I do a combination of some of the above. Fiber doesn't help me in the least, and I find it irritates my gut in most forms that aren't just vegetables. Magnesium citrate (Natural Calm) also doesn't do much for me.
Homemade water kefir, kimchi and kombucha, check.
Plenty of good fats, check.
Lots more water than I usually drink, check.
And when I have a particularly long stretch of constipation, I'll reach for the triphala. It's very gentle and I have no trouble coming off it after a week or so of use.
When you eat a diet of meat, veggies and fat all or most of it will be used as energy instead of being stored as fat or being eliminated from the body. So if you go every three days, once a week even thats totally normal.Unless its uncomfortable..
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