Just read thread on constipation and confused

(jim Chiodo) #1

Since it’s an ongoing issue, reading this thread left me with questions.

I find conflicting advice “too much fiber / too little fiber”. Which is it? Other advice (this and other forums) suggest everything from more hydration, more salt, magnesium, MCT Oil and even an enema or other drastic measures. (I’m not looking for a mechanic when my car breaks down. I’m looking for a way for it to run good normally.

After diverticulitis last year, my doc recommended adding fiber like Metamucil. I don’t like grit so I take one Costco brand, fiber capsule daily, Reading the label just now was a shock. Each capsule =.52 gm of pysllium husk. Since “real men” don’t follow instructions, I never read the dosage, :5 capsules, 1 to 3 times a day". Wow. maybe i should eat the bark off my oak tree.

I take 250 mg of Magnesium oxide daily Also ingredients: (Calcium Carbonate, Macrocrystalline cellulose sodium, Stearic acid, citric acid, Magesium Stearate, Talc, etc.)

I still find myself straining which could cause diverticulitis issues. After a couple, “no go” days, I take two tablespoons Phillips milk of magnesia. While this “works”, it also “works” later the same day resulting in a couple “accidents”

Salt? I like salt and use it liberally, My wife says I use too much. I’m not going to buy that pink stuff because the price is ridiculous. I think I’m drinking enough water but who knows?

I use lots of butter and some coconut oil in recipes and yes, probably too much protein. (I’ve always been a meat eater). along tons of carbs, which I have greatly reduced.

I’m weighing:

  1. adding MCT oil (don’t know how much to use daily)
  2. switching from Mag-Oxide to Mag-Citrate.
  3. significantly increasing physlium fiber capsules daily

Looking for advice. Wish I had a Keto friendly doctor or nutritionist on call (for free).

#2

The only thing I would add is that dairy causes constipation in some people.

#3

@Michelinman If it was my body, I’d opt for option nr 2 to start with.
If you find pink Himalayan salt too expensive, I’d recommend you look for gray salt (real mineral salt) and maybe check out “The Salt Fix” to educate yourself and your spouse on salt.
Fiber does not help me to be regular, but as you see… we’re all different.
Best of luck figuring this out.

(Athena) #4

I just listened to this Joe Rogan podcast where the guest talked about a recent diverticulitis study that finds fiber to be bad. The whole podcast is very good. But he talks about it here at 56:29.

(You've tried everything else; why not try bacon?) #5

I don’t eat any fiber intentionally, though some may creep in, and I haven’t had any constipation since going keto. As a sugar burner I seemed to alternate between diarrhea and constipation and had a hard time staying balanced.

I do notice, however, that my schedule has become even more irregular than it used to be, and I can go for a couple of days without a bowel movement and then have a day with several. It just seems to be how my body wants to do things.

(Alan Williamson) #6

I eat baby carrots. It is simple and cheap, and it works. A person would have to eat 1.5 pounds of carrots to get an insulin response.

#7

People are different. I’ve had chronic constipation most of my life, and I ‘discovered’ that fiber makes it worse. When I mentioned that to my gastro, he said that he has the same problem with fiber, and it affects many people.

The only solution that has worked for me is to supplement with magnesium–but not the oxide you’re taking. I use magnesium citrate pills, and it’s easy to adjust the amount ‘as needed.’ I’ve read that any of the ‘-ate’ types are OK, and I’ve found the citrate works best for me.

#8

If you haven’t already tried, I would suggest a high-quality probiotic supplement such as Prescript-Assist. What sets it apart from many mainstream probiotics is that it uses soil-based organisms. While I haven’t had your exact issues, it has greatly improved my digestion.

https://www.amazon.com/Prescript-Assist-Capsules-previous-formula-protein/dp/B072T3TYVX/ref=sr_1_5_a_it?ie=UTF8&qid=1512910274&sr=8-5&keywords=prescript+assist

(VLC.MD) #9

If your stools are too firm the most reliable tool would be
PEG3350.
https://www.webmd.com/drugs/2/drug-17118/polyethylene-glycol-3350-oral/details
it is mild and a reliable prevention tool.
Your body doesnt absorb it much at all.
Just keep increasing it until it works as you want.
Not cheap mind you, but it’s reliable and effective while you search for sustainable food options.

#10

There seems to be a new trend to NOT recommend adding fiber to your diet and I think it comes from this study below:

Stopping or reducing dietary fiber intake reduces constipation and its associated symptoms. Ho KS et al. World J Gastroenterol 2012;18(33): 4593-4596.

“This study has confirmed that the previous strongly-held belief that the application of dietary fiber to help constipation is but a myth. Our study shows a very strong correlation between improving constipation and its associated symptoms after stopping dietary fiber intake.”

But like many no matter how much fat and food I eat if I don’t supplement with fiber I don’t go to the bathroom as often as I should and get very constipated. So I don’t need a study to tell me how to go to the bathroom :slight_smile:

Here are a few things thst work for me…I’ve tried everything over the past 20+ years since I’ve been doing Keto.

#1 - flax meal. it’s amazing.
#2 - Psyllium
#3 - alfalfa tabs
#4 - magnesium citrate. but that’s just a laxative. It works but I don’t like that idea but it dors work in a bind. No pun intended.

(bulkbiker) #11

1.5 pounds of carrots is about 650g. at 7.9g of carb per 100g thats 51.35g of carbs… fibre excluded (i’m UK based) that’s one hell of a lot of carbs I think I’d get an insulin response at a far lower level (that’s why I don’t eat carrots…)

(Shelley) #12

I’ve been constipated my entire life, no matter what my diet has been. The only thing that has helped me is “Natural Calm” (magnesium citrate). Fiber only seems to make things worse.

(You've tried everything else; why not try bacon?) #13

I’ve heard before that there is a rate at which we should be evacuating our bowels, but everyone seems to have a different idea of what that is. Is there a study on this? My mother, a nurse, was big on letting the body decide, but I’ve known people who felt something was very wrong if they didn’t have a bowel movement at the same time o’clock every day. Surely there is a happy medium?

(Naomi Brewster) #14

Dr Freud would be very interested in me but since things have started moving regularly and seemingly on a clock I am feeling so much more energetic and even calmer. It actually does make a huge difference! I’ve cycled through constipation and diarrhoea since puberty - seems to be connected with my monthly cycles and unfortunately the first six months on keto didn’t make things better - but more salt, more greens, and a stool under the toilet (http://www.easystool.com.au/) seems to have done the trick.

BTW I didn’t pay $120 for a stupid stool - I use a $7 one from the local Vietnamese hot bargains shop - lol - the things people chuck their money away on.

(Todd Allen) #15

I’ve been using a plastic folding stool I got at ALDI for roughly $6.

(jim Chiodo) #16

Interesting, but who is going to pick me up when I fall over backwards and smash the toilet? No flexibility here. Definitely not into squatting for any reason.

(Todd Allen) #17

No added danger, you sit normally then lift your feet onto the stool.