I haven’t read the entirety of the thread,hopefully I’m not repeating anything but personally Miralax has had absolutely no effect for me. My go to for relief is Natural Calm. It’s a magnesium supplement but has always solved the issue within a few hours.
Secondly, I am on day three of a “dairy free” experiment. One of the major improvements I’ve seen so far is regularity. I haven’t been this regular in years.
I think you hit the nail on the head with dairy. Most people are at least a little lactose intolerant, unless you’re origin is Scandinavia. People think they don’t have an issue since they don’t get terrible pain and gas immediately but a lot of people experience symptoms like diarrhea, constipation or general illnesses associated with inflammation. I can do butter but any amount of cheese doesn’t seem to do me any favors
I agree with the dairy comments - cheese binds me up and stalls my weight loss if I go overboard with it. BUT - I think you are not drinking NEARLY enough water. 80 ounces is enough for someone who weighs about 150 lb, but not for a big guy like you. I weigh 250 and I feel like crap if I drink below 120 ounces. I AIM for 170 ounces a day. Along with that, use the Natural Calm or another magnesium supplement and plenty of salt. You didn’t mention, but do you experience any kind of cramps in your extremeties? Fingers, toes, hands, feet, calves? This is another symptom of dehydration and out-of-balance electrolytes. HYDRATE. It’ll help!
Hi @Michelinman - I feel your pain and the confusion of knowing what works for you - unfortunately and fortunately we are all very different and you will have to pick and choose and try things out before coming up with the perfect recipe for your own gut health. I have recently had some success with this issue by doing a few things:
Note on miralax - I recently read a book by Guilia Enders called ‘Gut’. She was saying that taking something like miralax can empty the whole colon in one go, rather than the usual lower end of the colon which means that you if you take it you may not have the need to go again for several days. So keep this in mind if you decide to take it not to have every day - allow time between each dosing for the colon to fill again and give it a chance to naturally empty.
Getting regular is easy. 4 tablespoons of Chia seeds soaked in a cup of almond milk overnight. Just cover and keep in the fridge. Eat it, and you’ll go!
When constipation has been an issue for me I have soaked linseeds/flaxseeds overnight. I would then take a tablespoon at a time. When soaked they become mucilaginous (and have very little taste) and the soaking releases products that are helpful in keeping you regular.
Something like baby carrots or a kale shake are easy on the system and keep things flowing.
Happy New Year and thank you everyone.
I’ve been confused about constipation for weeks. The absolute best information was from Dan-Dan posting a video by Tom DeLauer, which explains the role of soluble and insoluble fiber. Apparently most soluble fiber comes from high carb foods and despite drinking lots of water. Lack of water retention and dehydration in my lower track for lack of soluble fiber and/or sodium are the issues.
Please help me to identify sources of soluble fiber foods that are low carb. Unfortunately, a couple mentioned in the video are ones I don’t like the taste and texture, including avocados and asparagus.
Maybe I need cultivate a taste for them but in the meantime, what else is out there and what kinds or recipes contain them? (Prefer natural food opposed to a pill or capsule).
Next question is about salt. Tom talked about Himilayen Pink and that regular iodized salt wasn’t ideal.
What about sea salt, kosher salt? Is there any other salt I’m missing other than salt of the earth?
What are good uses for pink or any of the above?
Here’s my take…
I’ve had this issue even before keto but keto has certainly exacerbated it. I only go 1-2x a week and it’s very hard/painful. Things that have helped me the most: magnesium (a LOT of it - 600-1000 mg a day) and SALT. More salt than you think, then add more. Sometimes I chug a small amount of water with a whole bunch of pink salt. Sometimes I just take salt tablets. Either way, salt makes the biggest difference.
A note on water and fiber: water isn’t the solution for most with this issue. I’ve don’t tons of water and I’ve done just enough water to quench thirst. It doesn’t matter either way. You can drink 3 gallons a day but if it’s not getting pulled into the stool, it won’t matter. On fiber - I find I have less bloating and strain issues with LESS vegetable fiber. I do use chia seeds as well to get more soluble fiber though.
Squatting is definitely an improvement with or without constipation. I realize not everyone will be able to do so, but you can always squat on the seat as opposed to spending money on a stool.
I think you will find it helpful to go over to your local pharmacy, CVS, Walgreens, Wal-Mart and pick up a bottle of Magnesium Citrate. It looks like soda and is usually found on the lower shelves. A store associate will help you find it if need be. This will definently make you go! So don’t plan on leaving the house once you drink it. This is what hospitals use as their “bowel Prep” on patients the night before they have surgery. It is very cheap and should be under 2-3 bucks. Please let me know how it worked for you.
I replied by email but it didn’t go through. I’m not sure if this only shows on the keto page or if when i hit "reply’ it goes to you. Here it is:
Thank you for replying. “WV Chef” Can I assume that is West Virginia"
I’ve posted more than once about constipation in separate threads. In both threads, answers are similar. Perhaps I wasn’t clear in what I was looking for: Here’ an analogy: I don’t want a “solution” to constipation. I want to prevent it from happening. Miralax, Milk of Mag and presumably Magnesium Citrate are all solutions for constipation. I know Milk-mag works, I know Miralax works. In fact, they keep on working for 24 hrs after the “problem” is solved.
In my most recent post, a video posted by Dan-Dan seems to be right on target. I need is something that will help keep my stool hydrated, not dynamite once I am plugged up. As explained in the video by Tom DeLauer, getting soluble fiber is the best solution. In many of responses previous, conflicting advice included, “more fiber vs, less fiber” I didn’t understand the difference between soluble with insoluble fiber. Without soluble fiber for water retention to inhibit dehydration, the insoluble fiber acts like a blockage until I take a “solution”
I thought taking just one teaspoon of Miralax a day would help the hydration but, like Milk of Mag, even in small amounts allows me to pass but continues to cramp and pass several times during 10-15 hr period, during which I have sore belly and cramps. The next day I am ok, until it repeats again.
Knowing now to consume soluble fiber, plus additional salt like Pink Himalayan, is what I need. In my last post, I asked, “what foods” contain soluble fiber and are low carb. Avocado and asparagus are mentioned in the video. Unfortunately, I don’t like the taste or texture of either.
In my last post, I asked if anyone knew any other low carb foods that are soluble fiber. I also asked about salt. As of my writing this, no one replied with a soluble fiber suggestion or about the salt. Everyone seems to read the title “constipation” and offer “what works for me”. To be fair, your reply email to me was in response to my previous post about constipation about a week ago. You may also want to find my later post and watch the video. The guy is very knowledgeable and I subscribed to his feed for future videos. Maybe in another life, I’d have his physique, especially those biceps. (you’ll see what i mean if you watch he video)
To summarize using an unrelated hypothetical problem, I might have posted about a different problem such as: “Help, snow is piling up driveway and preventing my car to pass”. Well meaning suggestions offered might be, “Call Sam’s plowing service to clear it, or get a snowblower” Like any of the laxatives, it works once but with snow continuing to fall it piles up again and stops my car from “passing”. Using another analogy, what I want is a snow melt system with hot water pipes or electric wires under the pavement. That’s a bit off subject except ironically, I live in a town where the main street does indeed have hot water pipes under most of the downtown main street. Rarely does snow accumulate on the street or sidewalks. It melt and runs down the storm drains. No, the pipes don’t extend to my street nor my driveway.
Perhaps in the time I wrote this, someone will suggest either foods with soluble fiber or suggest about salt.
Thank you again and Happy New Year
Oh gotcha!! Yes, a I am a born and raised Mountaineer! The only solution that seems plausable of course is to add more “bowel friendly” foods. Personally, I would see an Gastroenterologist for a General consult. That way you won’t have to “muddle” through all of the Online Doctors that plague these sites… Some of what I read is down right scary and I can only hope that NO ONE would take any kind of medical advice from here or anywhere else.
I wish you luck and let us know your findings/results.
The Mountaineer! 
Jerusalem artichoke is low carb and an excellent source of both soluble and insoluble fiber. It is also a good source for small intestine bacteria.
I’ve had constipation issues my entire 60 years. However, when I started consuming more salt, that issue resolved. My doctor, his PA actually, confirmed what I read about the gut working better by retaining more water because of the salt. I also take a magnesium supplement that has improved my sleep. Also, my irregular heartbeat has smoothed out. I’ve obviously had some electrolyte issues for a long while. When I do a long fast, I have to take plenty of extra salt.
Just saw a video about dissolving Himalayan rock salt in pure water until the water is completely saturated as evidenced by undesolved crystals in the bottom of jar. You then consume one teaspoon of this solution mixed with 8ozs water upon rising.
Anyway, extra salt has helped me in many ways.
Many recommendations for higher soluable fiber are not so keto friendly such as beans and lentils. Veges - artichoke, peas, brocolli and brussel sprouts also some squash. Seeds - chia and flax seeds. There are a articlesthatcan be found doing a google search. At the end of the day you will need to experiment and find what works for you without detrimenting your keto journey - what I mean by that is you may be able to handle small amounts of lentils or beans without them kicking you out of ketosis.
There’s a lot of good info here, and I’m going to give it a go, too. I’ve got issues myself and have been reading quite a bit about fiber. To summarize, there is “soluble” and “insoluble” fiber, but it’s not that cut and dried.
Soluble fiber from psyllium husk (don’t give up on those capsules!) or an inulin supplement could be helpful, but you must start slowly and gradually build up the amount you use to prevent gut upsets. Soluble fibers give a “prebiotic” benefit; they actually “feed” the gut bacteria. I’m developing a strategy that involves adding all types of fiber “here and there.” Spreading soluble fiber out through the day is recommended for persons with IBS, I believe, as it keeps the intestine expanded and prevents spasms. So, if I want to make a protein or green smoothie, I add some psyllium husk powder (start out with just a teaspoon; increase gradually to up to 2 tablespoons with extra water). There are bread, pancake, etc. recipes that use small amounts of psyllium to give them more body, but they’ll also help your gut. I’d like to know more about recipes using, or people’s experiences with, inulin as well as psyllium.
On to insoluble fiber: when I’m making a salad, I toss in up to a tablespoon of flaxseed (toasted or untoasted, they add a great crunch); chia’s not bad, either, but it starts to gel up with any little bit of moisture and tends to clump if you don’t stir it around and disperse it well. I think the advice for people with pockets or diverticulitis is to grind any and all seeds, so keep that in mind. You can buy them ground, or DIY with a blender or coffee grinder. Maybe you could mix some in to your dressing with a little water? Just brainstorming here. There is a good recipe on ketoconnect for an oat fiber muffin. I’m looking for more recipes that include oat fiber or inulin and would welcome suggestions/links.
Last but not least, the majority of us really do need more magnesium than we’re getting, so supplementation of some kind just makes sense. I’m far more regular since I started taking magnesium, but I’m still trying to find the right balance. There are a lot of different kinds, too, and we all have to figure out which formulation suits us best.
Do you know of any other good fiber sources we can toss in? What magnesium supplement do you use? If we’re all poking around looking for ways to sneak fiber in, things will come out easier (tee-hee!) for all of us.
Thank you Candy,
I am narrowing in on a real solution. there is no doubt in my mind that i need a soluble fiber source. now, if I could find something that I can stomach. (something that the taste / texture doesn’t turn me off)
There were several suggestions including “Jerusalem artichoke” which i’d never heard of but like many other suggestions, it has a bunch of carbs.
avacados, asparagus might help but I just don’t like them. Perhaps the ghia or flax seeds might help. As of today, I’m at a point in my “cycle” where it was so difficult to pass stool that I had to strain. It started Friday eve following constipation. I took only 1 teaspoon of Miralax. By Saturday, it loosened enough to pass. After that, every couple hours anything that was further up passed until my system was empty and my gut was sore.
Sunday, I was still sore but had eaten very little and there was not even a “full” feeling or urge to go. Monday was a good day with little discomfort and I was able to eat. By evening, I felt the urge but nothing was there. Since this morning, I tried multiple times until at about noon, when straining, I was able to pass it.
I may or may not repeat that cycle. I’m going to go get some Hymilayan pink salt and some ghia or flax seeds.
I just with there was some readily available food high in soluble fiber and low in carbs.
You should do a bit more research on Jerusalem artichoke’s before you dismiss them entirely. This link has some interesting information: https://www.nutrition-and-you.com/jerusalem-artichoke.html
There is also some anecdotal evidence that fasting helps the good bacteria in your gut (especially the small intestine) gain an upper hand.