I have been doing strict Paleo for the last 4 weeks.
The only exceptions -- daily -- 1 scoop whey protein powder after and/or between CrossFit WODs, morning coffee, and sugar free chewing gum -- None of this is new to my diet, either.
Before Paleo, I had regular, healthy bowel movements, daily -- like clockwork.
For the last 4 weeks, I have either been constipated, or having diarrhea.
Breakfast: coffee with almond/coconut milk blend, banana, egg, turkey bacon
Lunch: 3 oz baked chicken breast, 75 grams avocado, salsa
Dinner: large salad with romaine, spinach, bell pepper, onion, mushroom, cucumbers, tomatoes, 4 oz turkey breast, balsamic vinaigrette
Nuts (1-2 oz): Almonds, pistachios, walnuts, pecans, cashews
If I don't eat nuts, I do a stir fry with: veggies (zucchini, summer squash, onions, broccoli/cauliflower--but have eliminated those due to TERRIBLE constipation), some type of meat/fish, 1 tbsp olive oil
Also incuded are a variety of fruits: straberries, raspberries, blueberries, pineapple, apples, oranges, cantaloupe, plums, grapes (mainly before and/or between WODs, or after a meal for dessert)
I tend to munch on carrots and celery.
I drink a ton of water.
I am a Myfitnesspal freak, and always aim to eat within 5% of: 40% carbs (from fruits/veggies/nuts), 30% protein (chicken, and turkey daily, fish at least twice/week, red meat 1-2 times/week), 30% fat (nuts, coconut oil, olive oil, avocado).
I do 5-8 CrossFit WODs/week.
Before Paleo, I was doing a similar diet, but with 2 servings of dairy/day, flaxseed oatmeal for breakfast, and legumes such as black beans, chick peas, and peanut butter. The main difference is that I have increased my calories from 1300/day (I know that is low) to 1600/day... could this be the cause of my GI upset? I have been sticking with Paleo because I believe it to be a healthy way of life--but it is doing nothing but causing me stress, bloating, constipation, and diarrhea... ANY help would be appreciated!!!!
asked byBecca_8 (0)
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on May 31, 2013
at 09:27 PM
Eat starches. They really aren't the devil, and they will absolutely help you poop.
on June 01, 2013
at 08:48 PM
honestly, I would not stay on paleo if I was feeling worse on it. even though you've read that it's the best diet, you can read that about any diet. do what makes you feel best!!!!!
on June 01, 2013
at 10:06 AM
It looks like the majority of your carbs (excluding fiber) are sugars.
Cashews have some starch (which was news to me) & bananas have some starch esp if not too ripe (but still less starch than sugar), all your other carb-foods look to be mostly fiber & sugars.
As primalpat says, add some starches, eg. potatoes (any/all varieties) & white rice (if you are not opposed to white rice).
on June 02, 2013
at 02:28 PM
When a person decides to become optimal and eats a paleo/primal diet there are many changes that occur to one’s RNA/DNA and to our epigenetic switches. Many of these bio-machinations will take months to give the full hormonal response, but there are some potential issues that can exist when a person implements a change to their life. One of the big issues is to initially delineate is–what kind of paleo diet are you instituting? Many people eat a lot of grass fed skeletal meat and avoid all offal at first. Others cut their carbs while others carb load based upon their activity levels. Others use a high protein approach to control hunger, while others use a low protein approach if they are running a vegetarian regime. This blog will attempt to discuss what someone might consider to supplement if they are eating a standard paleo diet as outlined in in a Paleo 1.0 book. I recommend that people with disease consider altering their template to the Epi-paleo Rx. Your lipid profile will thank you! It is all about avoiding the dehydration in the change over from paleo to Epi-paleo Rx.
Regarding your conversion: Magnesium: Remember from the mitochondrial series or the Gnoll’s post that Magnesium is a co factor in making every last bit of ATP in the mitochondria. So if you don’t have optimal magnesium you are not going to be energy positive or optimal. T2D have the lowest levels of Mg I have ever seen. When people begin to eat paleo they usually are depleted in magnesium. They complain of poor sleep and develop constipation and muscle aches pretty often when they first adopt a paleo diet within the first few weeks. Magnesium will not work if the patient is also dehydrated because Magnesium is a hydrophillic cation. You can best assess this with your BUN/creat ratio. I offset this with a pretty hefty supplemented dose of Magnesium malate usually two hours prior to bed. If they need more I add a morning dose. This should never be taken with AM Vitamin D3 because they compete with one another for absorption. I am also a big believer in the use of Epsom salts topically in those with big depletion risks. There is another big benefit that comes with topical epsom salt use and that is increasing the sulfur intake topically as well. Those neolithic diseases include T2D, sleep apnea sufferers, restless leg syndrome, and those with fibromyalgia. Sulfur intake is notoriously poor in vegetarian diets and helps explain why they suffer from so many skin and connective tissue disorders (psoriasis, eczema, dandruff, folliculitis (infected hair follicles), warts, and pityriasis versicolor, vitalize are some). Sulfur is an important component of our body’s proteins. It is present in our hair, skin, nails and tendons, and plays a critical role in maintaining the integrity and elasticity of connective tissues too. After adopting a paleo diet, if the patient still complains of persistent skin issues I usually suspect a sulphur deficiency and recommend Epsom salt baths. Sulfur is an element that is part of four amino acids called methionine, cysteine, cystine and taurine. Sulfur is found in many animal meats and eggs, so longer term it need not to be supplemented on a long term paleo diet. This is very common in veggie to paleo conversions because they are so deficient and tend not to become ravenous carnivores right off the bat. So this is a real nice way to get some sulfur into your body to get optimal. If you need more you can consider a sulfur supplement like dimethyl sulfoxide (DMSO) and methylsulfonylmethane (MSM). I like Magnesium malate 800 mgs two hours prior to bed. If you need more add 400 mgs in the AM or eat dark chocolate daily. For those with inflammatory brain diseases, like obesity, MS, AD, PD, and most any AI disease I use a special version of mag called Magnesium Threonate because it penetrates the CSF of the central nervous system while no other formulation can.
This was taken from here. http://www.jackkruse.com/what-are-the-top-ten-paleo-supplements/
Good Luck and I hope this helps you.
on June 01, 2013
at 02:37 PM
Constipation is often part of Paleo. Many people eat too much protein even if they are not on Paleo. There is a potential lack of insoluble fibre or roughage in Paleo due to satiating hunger with foods high in protein and fat. Nightshades (peppers), dairy (whey) and coffee are not usually part of Paleo. Your nutrients can be checked on a food intake calculator.
on May 31, 2013
at 06:21 PM
I agree with ecks and Jim, but also consider that not everyone will feel INSTANTLY better with a significant change in diet. I know it took me almost 8 weeks for my body to finally get used to Paleo and for me to feel better (went from being a strict vegan). I would give it a few more weeks for your body to adjust, and if you continue to have issues, then you want to look at either eliminating possible trigger foods for your symptoms and/or maybe adding something that might be missing.
on May 31, 2013
at 06:14 PM
Have you thought about taking probiotics?
on May 31, 2013
at 05:52 PM
Take a look at the oils that your nuts are cooked in. Honestly that's all I can really give you.
I'm assuming you're already a fairly fit person so I'm going to say that your macro nutrients are fine. If you're looking to lose weight I'd cut down the carbohydrates and up the fats significantly. I'd also check the content of your turkey bacon.
Coffee isn't usually suggested for paleo. I think that's BS personally. But if I'm going to take the Bulletproof approach I'd suggest looking into the quality of your coffee. I'm a BP coffee drinker myself (though I don't buy asprey's coffee I just buy the best possible quality) and I find it gives me the gusto and satiation that I need!
Can you give a description of the foods that may have changed? You also mentioned that certain foods were making you constipated- would I be crazy to suggest that adding some back in would help the consistency of your bowel movements?