1

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What am I doing wrong? Bloating, painful constipation, Irritable Bowel

Answered on August 19, 2014
Created November 12, 2011 at 7:14 AM

Hi :) I've been on paleo (well primal) for a a month or two now, and I feel absolutely great apart from a few issues I am having. I tend to eat the least during lunch and the most at dinner. Before I've started paleo, always during school I had a bloated stomach and flatulence. I came to the conclusion that It was because of the foods that were being sold at the school ( cheese and crackers anyone?) Ever since I was young I hated cereal ( I think because the milk always made me sick), and so I believe that I am lactose intolerant ( not tested though), my aunt is also lactose intolerant so I think it's hereditary. I remember buying ice-cream and flavoured milk at school, and feeling sick afterwards.

At the moment I do consume yoghurt ( which I find to not have a noticeable effect on me, but sometimes it does ) and goats milk feta cheese, Nuts ( Almonds or Macadamias ), Butter , Dark chocolate 85% cocoa (occasionally) Coconut. I consume these dairies because I heard the lactose is significantly reduced compared to milk.

I've been constipated on and off but now it's becoming painful and worse. I don't feel like I've "cleared everything out" any-more.

I am slightly underweight and recently have been eating more carbs and fats to increase my daily calorie intake.

Sample daily menu:

Breakfast: Coconut cream (or coconut milk) with some raspberries, blended

Lunch: Salad, ( Olives, olive oil, tomato, cucumber, carrot)

Snack: Spinach with butter OR (sometimes) small apple OR Natural yoghurt with crushed garlic and diced cucumber added

Dinner: (Grass fed) beef, Asparagus, pak choi ( chineese cabbage)

I am thinking the dairy but it doesn't seem to affect me much at all.

Any ideas folks?

Much appreciated

1fce94592c61f5078055ae6398ef486d

(15)

on November 16, 2011
at 06:01 AM

* for three days so far

1fce94592c61f5078055ae6398ef486d

(15)

on November 16, 2011
at 06:01 AM

update guys! Well so I just stopped all dairy for 3 days and literally almost everything is back to normal ( i still become slightly bloated from time to time, though, , dairy for me = bad! thanks everyone!

1fce94592c61f5078055ae6398ef486d

(15)

on November 16, 2011
at 05:59 AM

and I eat about 100g of protein per day

1fce94592c61f5078055ae6398ef486d

(15)

on November 16, 2011
at 05:58 AM

no I am just slightly underweight, says my doctor. I also track my nutrient intake on fitday and I aim real high. The breakfast is actually about 410 calories (1716.588 kilojules) and my salad is almost always drizzled with olive oil or avocado or nuts on the side.

072fd69647b0e765bb4b11532569f16d

(3717)

on November 13, 2011
at 02:56 AM

Totally agree here. My thought is that you might be more than "slightly underweight" given the menu you've posted. Your constipation might be a lack of waste considering your body is using most every little nutrient you give it. The breakfast and lunch seem negligible on the calorie-o-meter.

Medium avatar

(4878)

on November 12, 2011
at 06:15 PM

I'd stop dairy for at least a couple of weeks. What I found, for myself, was that dairy didn't have a consistent reaction and seemed to build "to intolerance". Once I stopped dairy, giving my gut some time to heal, I can now eat dairy in moderation which is great given I gave up ice cream and cheese for 10 years.

1fce94592c61f5078055ae6398ef486d

(15)

on November 12, 2011
at 09:17 AM

Thank you tons for explaining this to me! Makes complete scene. Yep I do try to make my food intake balanced, with the help of fitday. Ah yes, coconut oil is something i've been needing to buy for a while for cooking.

1fce94592c61f5078055ae6398ef486d

(15)

on November 12, 2011
at 09:10 AM

wow I see! That's really interesting! I do recall the first time after first eating coconut cream/coconut milk, I felt nauseous, but I assumed because it was so dense in fat and I was not used to it. Ah I see! Personally in my old diet I wasn't a real butter eater, but I heard that putting butter on veggies helps with the absorption of the vitamins and minerals. This will be something I will try after seeing the results of removing dairy out of my diet. Thankyou!

3eca93d2e56dfcd768197dc5a50944f2

(11697)

on November 12, 2011
at 09:06 AM

Also, make sure your food intake is balanced: meat, fish, greens, fruit. Oh, one more I forgot: RAW and UNFILTERED honey (you can put some in your yoghurt). This is another probiotic food. Also try cooking with coconut oil, which has anti-microbial properties.

3eca93d2e56dfcd768197dc5a50944f2

(11697)

on November 12, 2011
at 09:04 AM

To be regular, you need the right gut flora. When you have either diarrhea or constipation, chances are your gut flora is replaced by bad bacteria and yeast, or simply (good but) overgrown ones. So you need to bring balance back, to introduce some "competition" in there. So you might want to get some of these multi-probiotics (in addition to the rest I mentioned), and you might want to retry magnesium (maybe it was just chance that night?).

1fce94592c61f5078055ae6398ef486d

(15)

on November 12, 2011
at 08:57 AM

I actually decided about 10 minutes ago i'd cut out all dairy for a while to see if i'm better off without it, what time period do you recommend?

1fce94592c61f5078055ae6398ef486d

(15)

on November 12, 2011
at 08:20 AM

( as it says on the label)

1fce94592c61f5078055ae6398ef486d

(15)

on November 12, 2011
at 08:20 AM

aBc probiotics is a= Acidophilius, b = bifidus and c= casei, there are > 600,000,000 probiotic count per serving, i would usually have one or two servings

1fce94592c61f5078055ae6398ef486d

(15)

on November 12, 2011
at 08:10 AM

Nah, the coconut milk I buy is only coconut extract and water, and the coconut cream is 100% coconut extract :)

1fce94592c61f5078055ae6398ef486d

(15)

on November 12, 2011
at 08:09 AM

What is the deal-o with probiotics? ( if you don't mind explaining) I'm relatively new to paleo, i've learnt alot but probiotics is something I haven't looked into yet

1fce94592c61f5078055ae6398ef486d

(15)

on November 12, 2011
at 08:08 AM

Yep the yogourt has " aBc probiotics" according to the label and on the website, the lactose is also (<2.5g/100g). Hm, I've never heard about Yogi Kombucha tea before, better start researching! :) I'm terrible with magnesium supplements ( magnesium citrate anyway), I stayed up all night with insane cramps and feeling drunkish. I'll have to look into vitamin K2 and D3!. I do have a multivitamin but I rarely take it, I track everything on fitday and recently I've been making myself eat more variety of foods and i seem to be getting pretty good in vitamins and minerals in general. Thankyou !!!

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7 Answers

best answer

3
A64ed062eb5e2c3407122fcf16c5de6b

on November 12, 2011
at 08:51 AM

Can't you give up dairy completely for a month or even two weeks? What are a few weeks of "hardship" versus knowing for sure what your issues are or aren't?

In fact, try following the autoimmunity protocol that Robb Wolf outlined here.

1fce94592c61f5078055ae6398ef486d

(15)

on November 12, 2011
at 08:57 AM

I actually decided about 10 minutes ago i'd cut out all dairy for a while to see if i'm better off without it, what time period do you recommend?

Medium avatar

(4878)

on November 12, 2011
at 06:15 PM

I'd stop dairy for at least a couple of weeks. What I found, for myself, was that dairy didn't have a consistent reaction and seemed to build "to intolerance". Once I stopped dairy, giving my gut some time to heal, I can now eat dairy in moderation which is great given I gave up ice cream and cheese for 10 years.

4
F92e4ca55291c3f3096a3d4d3d854986

(11698)

on November 12, 2011
at 01:42 PM

Some of the foods you are eating are known gas-causers (I can't eat them myself): crushed garlic, especialy if it's raw; asparagus; cabbage, cucumber (although there's a seedless kind that's touted as "gasless"). Just my $0.02.

Also I'd add way more protein to your day. Like a meat source at breakfast and lunch as well as dinner.

072fd69647b0e765bb4b11532569f16d

(3717)

on November 13, 2011
at 02:56 AM

Totally agree here. My thought is that you might be more than "slightly underweight" given the menu you've posted. Your constipation might be a lack of waste considering your body is using most every little nutrient you give it. The breakfast and lunch seem negligible on the calorie-o-meter.

1fce94592c61f5078055ae6398ef486d

(15)

on November 16, 2011
at 05:59 AM

and I eat about 100g of protein per day

1fce94592c61f5078055ae6398ef486d

(15)

on November 16, 2011
at 05:58 AM

no I am just slightly underweight, says my doctor. I also track my nutrient intake on fitday and I aim real high. The breakfast is actually about 410 calories (1716.588 kilojules) and my salad is almost always drizzled with olive oil or avocado or nuts on the side.

2
Ce41c230e8c2a4295db31aec3ef4b2ab

(32564)

on November 13, 2011
at 01:10 AM

Google FODMAPS. Reducing them has helped me a lot.

2
3eca93d2e56dfcd768197dc5a50944f2

(11697)

on November 12, 2011
at 07:29 AM

This might help:

  • Two pills of a multi-probiotic (iFlora is the one I use). Take these before going to bed.

  • I drink up to 2 cups of Yogi Kombucha decaf green tea a day.

  • Make sure the yoghurt is probiotic. Lactose-free is preferred. I make my own probiotic lactose-free goat yoghurt. It's runny, but it works.

  • You could try magnesium, K2, and D3. For the first two I just supplement up to 100% the RDA, but for D3 I go on an average of 1000 or 2000 IU a day. Or take a multi-vitamin (I use "Alive").

I had constipation when I went Paleo (after 10 years of IBS-D), but when I started the above regime, I became regular within a week.

3eca93d2e56dfcd768197dc5a50944f2

(11697)

on November 12, 2011
at 09:06 AM

Also, make sure your food intake is balanced: meat, fish, greens, fruit. Oh, one more I forgot: RAW and UNFILTERED honey (you can put some in your yoghurt). This is another probiotic food. Also try cooking with coconut oil, which has anti-microbial properties.

1fce94592c61f5078055ae6398ef486d

(15)

on November 12, 2011
at 08:20 AM

aBc probiotics is a= Acidophilius, b = bifidus and c= casei, there are > 600,000,000 probiotic count per serving, i would usually have one or two servings

1fce94592c61f5078055ae6398ef486d

(15)

on November 12, 2011
at 08:08 AM

Yep the yogourt has " aBc probiotics" according to the label and on the website, the lactose is also (<2.5g/100g). Hm, I've never heard about Yogi Kombucha tea before, better start researching! :) I'm terrible with magnesium supplements ( magnesium citrate anyway), I stayed up all night with insane cramps and feeling drunkish. I'll have to look into vitamin K2 and D3!. I do have a multivitamin but I rarely take it, I track everything on fitday and recently I've been making myself eat more variety of foods and i seem to be getting pretty good in vitamins and minerals in general. Thankyou !!!

1fce94592c61f5078055ae6398ef486d

(15)

on November 12, 2011
at 09:17 AM

Thank you tons for explaining this to me! Makes complete scene. Yep I do try to make my food intake balanced, with the help of fitday. Ah yes, coconut oil is something i've been needing to buy for a while for cooking.

3eca93d2e56dfcd768197dc5a50944f2

(11697)

on November 12, 2011
at 09:04 AM

To be regular, you need the right gut flora. When you have either diarrhea or constipation, chances are your gut flora is replaced by bad bacteria and yeast, or simply (good but) overgrown ones. So you need to bring balance back, to introduce some "competition" in there. So you might want to get some of these multi-probiotics (in addition to the rest I mentioned), and you might want to retry magnesium (maybe it was just chance that night?).

1fce94592c61f5078055ae6398ef486d

(15)

on November 12, 2011
at 08:20 AM

( as it says on the label)

1fce94592c61f5078055ae6398ef486d

(15)

on November 12, 2011
at 08:09 AM

What is the deal-o with probiotics? ( if you don't mind explaining) I'm relatively new to paleo, i've learnt alot but probiotics is something I haven't looked into yet

1
Cfa2637d1b6ec288d32379de06415792

on November 12, 2011
at 09:01 AM

Hi,

I haven't posted in this forum yet, but since I am coming from the same place as you I thought I'd chime in:

I experienced the same symptoms a few days ago, and here is what I noticed, in my case, whas causing bloating and GERD:

Coconut Milk - no way I can't stomach Mixing butter with vegetables - killer, start bloating right after I start chewing Cottage / Feta Cheeses - I used to eat all the time in my previous diet, but now I don't digest it well anymore.

I cut the coconut milk and butter completely, cut the total amount of fat, limiting to 1 tbsp olive oil/ day and the natural fat in meat/fish and upped the fruit a bit and all the symptoms are gone.

But I would say listen to your own body, everyone is different :)

1fce94592c61f5078055ae6398ef486d

(15)

on November 12, 2011
at 09:10 AM

wow I see! That's really interesting! I do recall the first time after first eating coconut cream/coconut milk, I felt nauseous, but I assumed because it was so dense in fat and I was not used to it. Ah I see! Personally in my old diet I wasn't a real butter eater, but I heard that putting butter on veggies helps with the absorption of the vitamins and minerals. This will be something I will try after seeing the results of removing dairy out of my diet. Thankyou!

0
64433a05384cd9717c1aa6bf7e98b661

(15236)

on November 12, 2011
at 02:27 PM

I'd also say the coconut milk or cream could be an issue. Especially with only berries, it could be really easy to overdo it and take in way too much fat. Also, the coconut milk has some other stuff in it like the guar gum.

0
Fac1af832cc3c6a20059c41411fd0f6b

(1548)

on November 12, 2011
at 07:50 AM

guar gum in the coconut milk.

1fce94592c61f5078055ae6398ef486d

(15)

on November 12, 2011
at 08:10 AM

Nah, the coconut milk I buy is only coconut extract and water, and the coconut cream is 100% coconut extract :)

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