3

votes

Not as "Regular" as I was pre-Paleo, and a little concerned about fiber intake??

Answered on August 19, 2014
Created December 06, 2010 at 5:12 AM

Only public environment where you can talk about poop, and people actually chime in:), funny Paleo community.

To the point. I used to go #2 every morning like clock work. Now it is pretty unpredictable, and not every day. The movements feel 'healthier' if that makes sense, but I am concerned about the regularity.

I eat alot of veggies, at least I think I do.

Any ideas/suppliments?

Male/36/185lbs.

A968087cc1dd66d480749c02e4619ef4

(20436)

on December 07, 2010
at 08:07 PM

Oops, forgot pro and pre-biotics (would include fermented foods).

667f6c030b0245d71d8ef50c72b097dc

(15976)

on December 07, 2010
at 12:27 AM

good call on the exercise. Getting good, vigorous movement in regularly will keep your insides moving and bending, etc too and i for one believe that that will keep your bowels moving consistently.

95601768ec9cb75cc3a9cbcd2271ed14

(2206)

on December 06, 2010
at 08:23 PM

the balance thing is my problem, too. i've been seriously considering building something like this (http://www.lillipad.co.nz/) but adding old folks grip bars or something to help out until i get better at it.

F910318b9aa27b91bcf7881f39b9eabe

(1164)

on December 06, 2010
at 06:51 PM

I have to admit... that squat-pooping thing works like a charm. It just feels natural. Being "civilized" almost always means going against nature and evolution.

22212e9ba2a041e6da6c963d4d41615a

(5773)

on December 06, 2010
at 04:08 PM

Great suggestion on the fermented veges and bone broths. i do the same as well.

F910318b9aa27b91bcf7881f39b9eabe

(1164)

on December 06, 2010
at 02:14 PM

It's Natural Calm dude ;)

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8 Answers

5
667f6c030b0245d71d8ef50c72b097dc

(15976)

on December 06, 2010
at 04:04 PM

Try to eat a handful of unpasteurized fermented vegetable everyday before dinner. I go with kimchi that we have available locally but saurkraut, good pickles, kimchi, etc will all work. Make it routine. Not even an actual part of dinner per se, but as youre preparing just get a mouthful down. Done consistently this will brush out your inside in the AM real nice and regular i find.

Also, though generally not spoken of in the paleo community, regularly consuming gelatin-rich bone broths (ala Weston Price foundation if youre wondering) is tremendously beneficial for gut health and moving the bowels.

22212e9ba2a041e6da6c963d4d41615a

(5773)

on December 06, 2010
at 04:08 PM

Great suggestion on the fermented veges and bone broths. i do the same as well.

2
62ed65f3596aa2f62fa1d58a0c09f8c3

(20807)

on December 07, 2010
at 04:29 AM

Many people find that at first, when eating lower carb, they may be constipated or just have slower bowel movements at first. This is very very common. But the body adapts. As long as you aren't totally backed up, just give it a bit of time. The overall health of the digestion is the main thing. The regularity will sort itself out given a bit of time.

And i disagree that fiber does not help move things along. There is plenty of evidence that it does. However, one theory is that those on high fiber diets adapt to this rapid movement by slowing down their level of peristalsis. Peristalsis is the natural contractions your intestines perform to move food along. THe idea is that with higher fiber intake and food moving faster from the fiber, the body modulates this by making less effort to push the food along manuall, thus giving more time for the food to digest. If the food moves too fast, this hinders digestion. YOu want food to move fast due to healthy digestion, but all fast movement does not mean you have healthy digestion. Ramming food through quickly via fiber is not equivalent to healthy digestion.

And if you suddenly cut out fiber, the intestines can be left flatfooted and lazy, still performing little peristalsis but not having much fiber to speed things along either. It takes a period of adaptation for the body to ramp up peristalsis to fully compensate for the sudden lessening of fiber. How low depends on the individual. Some people find they do need to take some fiber at first to make the transition more gradually. But if your problem is only slight irregularity, I wouldn't bother worrying about it as long as the digestion is healthy overall. Personally, I find my digestion varies a bit depending on what macronutrients I have been eating a lot of in the last 24 hours.

2
518464630b1876e6c41418185dad0912

(305)

on December 06, 2010
at 02:02 PM

When I started eating Paleo, I was concerned about my fiber intake, even going so far as to take a fiber supplement. I was concerned about regularity and composition. Searching around a bit on the topic, I ran across a post that Dr. Eades wrote on fiber:

http://www.proteinpower.com/drmike/fiber/a-cautionary-tale-of-mucus-fore-and-aft/

After reading his post, and some of the comments that address regularity, I stopped taking the fiber supplement. As I recall, the first month was a bit more difficult, as my body got used to the lack of fiber and (I assume) my gut flora colonies recompositioned themselves. Now, much to my surprise, I'm still regular (every morning after breakfast), but I'm only taking care of business for a minute or so and everything seems healthy (I noticed there's another thread on the Bristol Stool Scale - figure on any given day I range from 2 - 5).

On a related note, Mark Sisson recently wrote about squatting:

http://www.marksdailyapple.com/squat-poop/

I haven't made any real attempts to perch myself on the edges of the bowl (I can't actually maintain my balance in that traditional squat position). However, I discovered that sitting as in the left-hand side of the image at the MDA link, even though it's labeled as unnatural, does seem to help a bit. I noticed that, by leaning forward until my torso met my legs, it put them in the same relative position as a squat would. I think the picture is a bit misleading, since most people tend to sit up a bit straighter when on the toilet (I assume - I haven't spent any time surveying people).

F910318b9aa27b91bcf7881f39b9eabe

(1164)

on December 06, 2010
at 06:51 PM

I have to admit... that squat-pooping thing works like a charm. It just feels natural. Being "civilized" almost always means going against nature and evolution.

95601768ec9cb75cc3a9cbcd2271ed14

(2206)

on December 06, 2010
at 08:23 PM

the balance thing is my problem, too. i've been seriously considering building something like this (http://www.lillipad.co.nz/) but adding old folks grip bars or something to help out until i get better at it.

1
100fd85230060e754fc13394eee6d6f1

(18706)

on December 06, 2010
at 06:47 PM

It's not about fiber, it's about fat. Make sure you are eating a lot, and make it saturated. For example, I consume 60-80% of calories from fat, and zero fiber (I eat only meat), and I never have this problem.

1
A968087cc1dd66d480749c02e4619ef4

(20436)

on December 06, 2010
at 04:02 PM

First of all, I think being "regular" is way overrated. However, for many people switching to paleo, especially a low carb (or high meat) version - constipation can be an issue. Increase any of the folowing that you may not be getting enough of:

  1. Veggies (and possibly fruit) - sounds like you are okay here
  2. Fluid intake - primarily water
  3. Exercise daily - 20 minute walk shoud do it - just the physical movement helps a lot.
  4. Fat - don't skimp
  5. Deficiency check - magnesium and vitamin C can cause diarrhea (just saying). I'm not so hot on vitamin C (big doses, anyways) but magnesium is a good supp. to take. The Natural Calm mentioned here is a great product (avoid mag oxide and take at night)

A968087cc1dd66d480749c02e4619ef4

(20436)

on December 07, 2010
at 08:07 PM

Oops, forgot pro and pre-biotics (would include fermented foods).

667f6c030b0245d71d8ef50c72b097dc

(15976)

on December 07, 2010
at 12:27 AM

good call on the exercise. Getting good, vigorous movement in regularly will keep your insides moving and bending, etc too and i for one believe that that will keep your bowels moving consistently.

1
7e746be2f0e550a8cd7df881322ae705

on December 06, 2010
at 01:30 PM

How long have you been Paleo? I was the Fiber Queen until I went Paleo, always being sure to get at least 20 grams and usually closer to 35. I had a little bit of a change once I went Paleo it lasted about 2 weeks of less than my usual bowel movements. Now my fiber is more in the 15/20 range. Sometimes it can be dehydration too, make sure you are drinking enough. More fat really seems to help and coffee if you aren't against it!

0
22212e9ba2a041e6da6c963d4d41615a

(5773)

on December 06, 2010
at 11:35 AM

Fiber doesn't cause you to poop despite the current push for fiber. I would take some digestive enzymes, probiotics, and naturally calm(magnesium). Also make sure your getting enough fat in your paleo diet. Sometimes it is just caloric restriction.

F910318b9aa27b91bcf7881f39b9eabe

(1164)

on December 06, 2010
at 02:14 PM

It's Natural Calm dude ;)

0
4a1966b5bc00a9aefd3abd63b9913284

on December 06, 2010
at 05:51 AM

How long have you been paleo? How much fat are you eating? Have you entered a day into fitday.com as an idea for how much fiber you actually are getting?

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