Constipation and miralax

(Alan Williamson) #21

Something like baby carrots or a kale shake are easy on the system and keep things flowing.

(jim Chiodo) #22

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?

(What The Fast?!) #23

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.

(Tovan Nhsh) #24

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.

(Whitney ) #25

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.

(jim Chiodo) #26

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

(Whitney ) #27

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! :grin:

#28

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.

(Elle Renegar) #29

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.

(Michele) #30

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.

(Candy Lind) #31

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.

(jim Chiodo) #32

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.

#33

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.

(Elle Renegar) #34

I’m not trying to upset the apple cart here but my doctor told me they have ruled out seeds as a culprit for diverticulitis.

(jim Chiodo) #35

No worries about my apply car. My doctor (the one I call my “gut/butt” doctor) told me the same thing. Seeds in the diverticula (little pockets) are not the cause of an infection, they are just anecdotal and happen to be there. Probably, everyone has them. I trust this guy more than my reg family doc. He is the surgeon who attended when I was in hosp for diverticulitis (no surgery, just pain med and antibiotics for 8 days and zero to eat or drink for the first 5)

Although he didn’t cut me , he did previously. He “ripped me a new on” about 12 yrs ago. (back door surgery for hemorrhoids). Lastly, he put a patch on my belly button about 8 yrs ago due to a hernia. The mesh he used didn’t hold. (sorta like the one that is the focus of vaginal mesh lawsuit). Hey, if i’d had different equipment, I might be rich over it. Last year, he replaced the mesh with something stronger. As an added benefit, he sewed my belly button up completely.

When I was in hosp for diverticulitis, nurses noticed my absence of a button and said i was “Adam” (think Adam and Eve)

(jim Chiodo) #36

Getting back to the constipation, I am narrowing in on what might be a final solution by including Flax seeds, and increased psylium husk fiber. I’ve been sprinkling it on several things. It’s only been a couple days but I’m seeing improvement.

On that note, does anyone know what might be the recommended daily amount of SOLUBLE FIBER (not insoluble) per day? (for a big guy like me on Keto who isn’t getting soluble fiber normally found in most carbohydrate foods)

(Dan Dan) #37

Have you tried a squatty potty :wink:

Make Chocolate Avocado Pudding :heart_eyes:

(jim Chiodo) #38

two consecutive day, close to “normal”, no straining needed; no Miralax or Milk-mag needed.

No, I don’t squat. simply not possible for my physique. And I don’t like avocado.

(jim Chiodo) #39

Three consecutive days! Things are moving. I also feel better and dropped a couple more pounds. As for “dropping” I don’t mean the “logs” weighed a couple pounds. Through my “go- no-go” cycles, I felt sluggish and my weight loss was stalled.

I had lost 40 in 4 months, then went level pretty much through the constipation issues of December, Now that things are “regular” and I see the scale down a bit each day, I hope to “catch up” and realize a 10lb loss in January.

I’ve never kept records of macros and just play it by ear which is what i’m doing with the fiber, but the one question that remains unanswered is how much fiber (both soluble and insoluble), I should be getting daily.

(Candy Lind) #40

Ah, but the beauty of the avocado chocolate pudding is that you wouldn’t know it had avocado unless you … “know”! :stuck_out_tongue_winking_eye:

I’m glad you’re having some success with adding the soluble fiber. I would add a little more, bit by bit, making sure to drink enough liquid to compensate, until you’re getting roughly 2T psyllium or equivalent per day. That should be more than enough.

The “squatty potty” is an expensive little gadget you can buy to elevate your feet while you’re sitting on the toilet. It helps take the “kink” out of the end of your colon and lots of people swear it really makes going more comfortable. I think putting your feet on a couple of yoga blocks would accomplish about the same thing. (TMI segment) I just lean over close to my knees/thighs and “stand” on my toes to approximate a squat. (End TMI segment) :crazy_face: