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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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.
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.
milk of magnesia - constipation is one of the first signals for being short of magnesium - most people are and don't even know it..
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).
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
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.
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.
I'm guessing you're talking about the topmost kind.
So yeah, lots of water and more fats.
eat some sweet potatoes... Soluble fiber is very good for your poop.
Try experimenting with more safe starches. Also, probiotics can be very effective.
How much water are you drinking a day? If you are dehydrated, you'll be constipated.
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.