1

votes

Hack my constipated self...

Answered on August 19, 2014
Created March 17, 2013 at 7:30 AM

I'm 24 YO female, I had been Paleo (to address my PCOS) for about 2 months and then fell off the wagon a couple of days back. Not that I'm craving my non-Paleo delicacies but that Paleo gave me an immense case of constipation and a bad acidity. I have had incomplete evacuation issues since a year but not this bad. My diet used be something like

Breakfast: 2 eggs - hard boiled/omlette with veggies Lunch: meat (mostly fish) with veggies ( a low-spice curry usually) Dinner: Veggies (again a curry or stir-fried) and sometimes plantain

I would have some nuts, cheese or yogurt with coconut milk when I needed a snack. I'm quite used to nuts (they don't give me issues).

My case was like I'm either hungry most of the time or too full (causing frequent indigestion). It sounds funny but I just couldn't find the balance where I'm exactly full and wouldn't need to eat again after a couple of hours. I would have so bad constipation that some days I wouldn't feel like eating and feeling so heavy and lethargic to workout. I lost some weight as well(not my goal, I'm skinny) and sometimes felt like I would faint though I did have some improvement in my workout initially. I'm no more Paleo and I still have indigestion, acidity and constipation. I would want to get back to Paleo, but the question is how?

0c8f3010ebaee7d5e9338e49824753af

(150)

on March 19, 2013
at 05:44 AM

Looks like I'm not able to stomach much protein - it's giving me indigestion. A tad bit of extra protein in my meal and my stomach starts grumbling, even after falling off the wagon. I am a foodie - I want to eat but my cranked up tummy is just not allowing and I'm losing weight. I'm waiting for it to cool down but I have no idea what to do speed healing...

0322015c4939fe66483d9af05079ad87

(329)

on March 18, 2013
at 12:53 PM

Agreed. I take 400 mg (two capsules) of magnesium citrate with the breakfast. If I take it late in the day it gives me insomnia - contrary to many people who take it before sleep to actually treat insomnia.

Ed71ab1c75c6a9bd217a599db0a3e117

(25477)

on March 18, 2013
at 05:11 AM

All water is not created equal.....if you read the comments on the blog it tells you why some waters are different based upon your personal n=1.

1d0497f8781845ab371b479455bfee8e

(11157)

on March 17, 2013
at 01:49 PM

THIS. If I fall below a certain Mg intake, I get constipated. Bring it back up to speed with 500mg/day, and my poos are back to normal within 24 hours. Getting enough Mg in the diet is a MUST for gut motility, smooth muscle tissue (heart, digestive tract, blood vessels) as well as nerves.

0c8f3010ebaee7d5e9338e49824753af

(150)

on March 17, 2013
at 01:47 PM

another thing I could understand was abt dehydration when new to Paleo. I take 3-4 ltrs of water daily. With that amount of water, is it still possible to get dehydrated in Paleo?

0c8f3010ebaee7d5e9338e49824753af

(150)

on March 17, 2013
at 01:38 PM

didn't get much... Too tech for me :P But I did find one point in regards to estrogen dominance in PCOS in the first link. I have often read that thin women are mostly short of estrogen and the ratio of testosterone to estrogen rises which effectively makes their system androgenic. Any thoughts?

0c8f3010ebaee7d5e9338e49824753af

(150)

on March 17, 2013
at 01:34 PM

I tried adding more fat to my diet in a bid to get my body fat-adapted (I could be wrong with my notions) but it resulted in me crossing the fine line of satiation (which I haven't been able to exactly figure out in Paleo) and caused quite some indigestion. Brown rice did help me go before but my system is so messed up now. Anything that worked before is just not working... :(

32652cb696b75182cb121009ee4edea3

(5802)

on March 17, 2013
at 12:56 PM

And even if it comes back negative (bc it often does) you could try a SIBO style diet and see if that helps. Lots of digestive and paleo info on this site: http://www.eat-real-food-paleodietitian.com/paleo-diet-and-SIBO.html

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6 Answers

3
0322015c4939fe66483d9af05079ad87

on March 17, 2013
at 08:28 AM

Magnesium! It could be the link between your PCOS and constipation. Both are among the symptoms of magnesium deficiency.

0322015c4939fe66483d9af05079ad87

(329)

on March 18, 2013
at 12:53 PM

Agreed. I take 400 mg (two capsules) of magnesium citrate with the breakfast. If I take it late in the day it gives me insomnia - contrary to many people who take it before sleep to actually treat insomnia.

1d0497f8781845ab371b479455bfee8e

(11157)

on March 17, 2013
at 01:49 PM

THIS. If I fall below a certain Mg intake, I get constipated. Bring it back up to speed with 500mg/day, and my poos are back to normal within 24 hours. Getting enough Mg in the diet is a MUST for gut motility, smooth muscle tissue (heart, digestive tract, blood vessels) as well as nerves.

2
C07939fb80c1f445cbb5b0469d665a8e

on March 17, 2013
at 12:51 PM

If its not magnesium deficiency, my best bet would be that the problem has to do with your gut flora. Do you eat any fermented foods other than yogurt, or take probiotics? Have you been on antibiotics in the past? (antibiotics can completely wipe out some species of good bacteria in the digestive system)

If not, I suggest to start eating some real horseradish, sauerkraut, pickles, kimchi, dry aged steak or whatever fermented food floats your boat. If you can't stomach that, go with the probiotics.

Even if this isn't your problem fermented foods help with digestion so try it (they can actually taste quite amazing)

1
B3f9c52a75acfaa8415ee6cb8cde83a3

on April 06, 2013
at 11:23 AM

Changing the way you eat and what you eat are the best natural cures for constipation. No matter how many constipation remedies or medications you resort to, you will never be free from constipation unless you incorporate some basic changes in your diet and lifestyle. Once you start living and eating healthy, using even a simple home made constipation remedy will cure you of the problem.

1
F92e4ca55291c3f3096a3d4d3d854986

(11698)

on March 17, 2013
at 01:19 PM

More fat! Initially, on Paleo, I used to rely on magnesium to make me go. Now I find with enough fat I'm pretty regular. I also find a 1/2 cup of white rice a day gives my poops a really good consistency (sorry if TMI) but not every one thinks rice is a good idea.

0c8f3010ebaee7d5e9338e49824753af

(150)

on March 17, 2013
at 01:34 PM

I tried adding more fat to my diet in a bid to get my body fat-adapted (I could be wrong with my notions) but it resulted in me crossing the fine line of satiation (which I haven't been able to exactly figure out in Paleo) and caused quite some indigestion. Brown rice did help me go before but my system is so messed up now. Anything that worked before is just not working... :(

0c8f3010ebaee7d5e9338e49824753af

(150)

on March 17, 2013
at 01:47 PM

another thing I could understand was abt dehydration when new to Paleo. I take 3-4 ltrs of water daily. With that amount of water, is it still possible to get dehydrated in Paleo?

0c8f3010ebaee7d5e9338e49824753af

(150)

on March 17, 2013
at 01:38 PM

didn't get much... Too tech for me :P But I did find one point in regards to estrogen dominance in PCOS in the first link. I have often read that thin women are mostly short of estrogen and the ratio of testosterone to estrogen rises which effectively makes their system androgenic. Any thoughts?

Ed71ab1c75c6a9bd217a599db0a3e117

(25477)

on March 18, 2013
at 05:11 AM

All water is not created equal.....if you read the comments on the blog it tells you why some waters are different based upon your personal n=1.

0
F5a0ddffcf9ef5beca864050f090a790

(15515)

on March 17, 2013
at 10:28 AM

Get tested for SIBO (a 3 hour methane - hydrogen lactulose breath test)

32652cb696b75182cb121009ee4edea3

(5802)

on March 17, 2013
at 12:56 PM

And even if it comes back negative (bc it often does) you could try a SIBO style diet and see if that helps. Lots of digestive and paleo info on this site: http://www.eat-real-food-paleodietitian.com/paleo-diet-and-SIBO.html

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