[Onespeed]

hi, I have been on a low carb low calorie diet for about 3 months.
In the last month I have been having severe constipation problems.
Is this something that is linked to low carb diets?
I try to stay below 50 carbs a day and 1000 calories per day.

 

[VeeJay]

For me, the problem was solved by increasing fats.

LCHF will promote weight loss if one is overweight, without severely restricting calories. Without increasing fats, low-carb becomes high protein - which may be the root of your problem if this is the case.

 

[Onespeed]

thank you I will try more fats

 

[rsfletcher]

thank you I will try more fats

One thing you might want to try is incorporating a handful of Pistachios. It will introduce some more fat and fiber to your diet and if you can resist having a second handful, the carb count isn't too bad either.

I find about two hours after eating a handful of black Pepper Pistachios, I need to visit the washroom.

 

[itissteve]

I eat a green salad pretty much every day and it's the "they-gotta-have-something-I-can eat" choice at restaurants I don't know well. So, no issues with low fiber causing constipation for me. Or anything else, really.

 

[NSDad126]

i think low water intake can be associated to constipation, so it is one more reason to stay hydrated.

 

[xring]

This is one of the issues that makes me avoid low carb (especially the extreme low carb plans). Fiber is only found in plant foods. There is no meat or dairy that has any fiber. And fiber does many things that have nothing to do with the bathroom; it allows us to get rid of excess cholesterol & hormones & it also slows down the conversion to glucose. That's what makes me think we're not biologically designed for a low-carb diet.

 

[itissteve]

But not all fiber has to have lots of carbs. Celery, psyllium husks (found in laxatives and fiber supplements), greens like lettuce and kale -- all of these contain relatively high amounts of fiber without relatively high carb counts.

I typically eat 3 cups of salad greens, topped with some hot peppers, cucumber slices, and a couple of mushrooms, for lunch, and somewhere between 1/2 and 1 cup of cruciferous vegetables (broccoli, cauliflower, cabbage, etc.) with dinner.

Over the months I've been eating this way, my cholesterol numbers have gone down (in addition, the cholesterol pattern is different and less dangerous) and my blood glucose levels continue to go down. Now, anecdotes are not data, but I'm not alone here in experiencing similar positive health changes with a low-carb/almost-ketogenic diet. That neither proves nor disproves your contention. But there is a basis of scientific support for ketogenic diets. And there certainly is a basis of scientific support for the amounts and types of carbohydrates most Americans eat everyday.

 

[NSDad126]

my LCHF menu plan includes a min of 1 cup of mixed veggies per day. i make enough for 3-4 days at a time.

Normally I call it a 'chunky salad' because it often does not include lettuce or spinach. they tend to wilt and ruin how long i can keep the salad.

at the end of each week, i buy fresh produce. the week old stuff still makes an excellent mix for the feezer. i will use it for stir fries, or for making homemade soup stock.

 

[Cricket]

I am a little bit confused here, so I am looking for clarification.

(1) LCHF is not about low calories. In fact, I don't recommend it.

(2) If you are living a LCHF lifestyle, it should NOT be all about meat and/or dairy. (It is not a high protein way of eating. It is moderate.) As an example, take a look at the picture at the top of this page.

(3) If you are living a low carb lifestyle (especially if you are KETO - 20 carbs or less) you need to make sure you are replacing the carbs you're not eating with enough healthy fats.

If you are doing the above, you should not be experiencing constipation. That being said, we are all different. If you are still dealing with constipation, I would add more leafy greens, make sure you're not eating too many nuts, and maybe add a magnesium supplement.

Just my 2 cents. (I'm not a doctor.)

 

[fjk2013]

I usually have 7-10 cups of veggies a day with no issues. The veggies I gravitate to are any of the lettuces (prefer romaine or iceburg); kale; cabbage shredded for cole slaw; brussell sprouts; cauliflower; broccoli; cucumbers; asparagus; green peppers; jalapenos. Mind you not all at once; I change it up each day but these are the veggies I go for. I steam or roast the vegetables.

The majority of veggies I consume at dinner time and I limit the amount of protein but definitely go heavier with the fat otherwise I get hungry.

Measure out 7 cups of cut up veggies; its not really that much when you divide it up and consume throughout the day.

 

[kyteflyer]

Leafy greens FTW! I also eat lots of cauli and sprouts. Alas, I love meat so I am probably having more than I should. Healthy fats are the way to go, but sadly I am limited (mostly) to oils in cooking and cream in my coffee which then takes us into protein territory. Avocados for example are always ridiculously priced over here, $3 (or more) for one makes it nearly impossible to have very often when you are on a pension as I am. I guess I am moderate fats and low(ish) carbs and moderate protein... I'm not losing weight but also not putting on, so thats a plus. I only have issues with constipation if I slow down on the leafy greens and other veg.

 

[div2live]

Cricket....you absolutely NAILED IT! When I started on low carb, I had a problem with low sodium and also had some constipation! With the help of many on here, I immediately starting using more table salt, that solved my sodium problems of dizzy and feeling like I might faint if I was really active.

Then I increased my water intake to around 7-8 cups per day and eating at least one salad with some form of leafy greens....that permanently solved my problems with constipation.....

People considering moving to the LCHF model, seriously need to do the reading recommended on this forum....then that would understand why we increase our fat intake and why we all STOPPED COUNTING CALORIES....it is not the calories that hurt us and make us gain weight, it is the CARBS!

At least that has been my experience and what I have learned from reading and trying LCHF as detailed in Blood Sugar 101! By the way I have lost 65lbs. since I started and it is still coming off, a little bit at a time....! LCHF saved my life and changed my whole perspective......Life is Good!

 

[Vichris88*]

Thanks all,.....good info here. I too have had some constipation issues. Almost always after days I missed having a salad or two.

Again,.....I really cant wait to retire so that I can concentrate on my health issues...... and my hobbies.........:cool2:



.