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Why do I become constipated on LCHF?

Ellie-70

Ellie-70

Well-Known Member
Messages
80
Location
Clare, Ireland.
Type of diabetes
Treatment type
Tablets (oral)
Hello All,

I am back again after failing at LCHF the first time I tried it. My blood glucose levels are usually good but
I desperately need to lost around 40lbs of excess weight. The first time I tried lchf my HbA1c came down to 42 within a couple of months (it had been 88 when I was diagnosed) but I didn't lose a single pound of weight. The thing I dread about doing lchf again is that I become chronically constipated on low carb, even though the majority of my carb allowance comes from non starchy vegetables. The last time I was averaging about 70grams of carbs per day and since my weight didn't reduce I think I will have to go a lot lower than that this time, maybe as low as 20 grams of carbs per day. I am really worried that the constipation will become even worse because of this and I hate using laxatives (the pain!). I drink loads of water and herbal teas so I am not dehydrated. I know most of the science regarding the lchf lifestyle and I am not on any medication for my diabetes. Can anyone solve the constipation problem for me though as it is really putting me off beginning the diet again? Are infrequent bowel movements and hard to pass stools usual on low carb diets or is it just me?

Thanks in advance,

Ellie
 
Hi @Ellie-70 - do you eat a lot of eggs? I now eat every other day rather than every day as I found these made me suffer! My Dietician suggested more fibre too. Do you eat much fibre? I hear psyllium husks are good. Hopefully someone else may have more advice.
 
Thanks Medusa, I do eat a lot of eggs, maybe I should avoid them for a while? I tried the psyllium husk powder with lots of water but it didn't work. When I am eating a 'normal' high carb diet my bowels movements are daily. My fibre intake comes mainly from vegetables with a small amount of nuts and some berries when they are in season. My stools lack 'bulk' which makes them hard to pass so maybe I will have to eat more vegetables.
 
I find acacia fibre very helpful - it's soluble fibre and doesn't give me the issues that insoluble fibre seems to. Other issues are eating enough oil/fat, good hydration and adequate salt intake. Magnesium supplementation also helps.
 
You get constipation (usually whilst adapting during the first few weeks), due to lack of fluid (I'm 72kg and drink 2 ltr per day) and loss of salt, which you need to add on LCHF... I add about 2g (half teaspoon) per day. Sorted me out in a couple of days:)


Diagnosed 13/4/16: T2, no meds, HbA1c 53, FBG 12.6, Trigs 3.6, HDL .75, LDL 4.0, BP 169/95, 13st 8lbs, waist 34" (2012 - 17st 7lbs, w 42").

15/6/16: FBG AV 4.6, Trigs 1.5, HDL 2.0, LDL 3.0, BP 112/68, BPM 66, 11st 5lbs, waist 30", PWV 7.0. Lifelong migraines and hay fever gone.

Regime: 20g LCHF, run 1 mile daily, weekly fasting.
 
PenfoldAPD said:
How do you add the salt @KevinPotts - just to food as you eat it?
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Half a teaspoon with soluble vit C tablet and 2 tablespoons of chia seeds in 1 pint of water all mixed I first thing in the morning.

The vit c substantially removes the salty taste for me.

Once done I can then just forget it... Got my fibre and salt and the chia ends up like a porridge in my gut keeping me full until lunch at 1pm most days.

Hope you enjoyed your swim:)


Diagnosed 13/4/16: T2, no meds, HbA1c 53, FBG 12.6, Trigs 3.6, HDL .75, LDL 4.0, BP 169/95, 13st 8lbs, waist 34" (2012 - 17st 7lbs, w 42").

15/6/16: FBG AV 4.6, Trigs 1.5, HDL 2.0, LDL 3.0, BP 112/68, BPM 66, 11st 5lbs, waist 30", PWV 7.0. Lifelong migraines and hay fever gone.

Regime: 20g LCHF, run 1 mile daily, weekly fasting.
 
@KevinPotts I try to have some milled chia daily, added to various meals or drinks, depending on what in eating or drinking that day - but I think I'm going to do what you do with it and get into that habit of a litre of salted chia every morning! Thank you for the tip!

:)
 
Snapsy said:
@KevinPotts I try to have some milled chia daily, added to various meals or drinks, depending on what in eating or drinking that day - but I think I'm going to do what you do with it and get into that habit of a litre of salted chia every morning! Thank you for the tip!

:)
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Your welcome, the habit, just ensures it all gets delivered first thing, keeps you full and lots of goodness and no brick poos:)


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The general suggestions are usually
- drink more water, far more than you expect, or think you need
- more fibre, as the posts above say. I use psyllium husks, but usually only when fasting. if I was prone to constipation I would take them daily, and ALWAYS take them with 2 or more glasses of water.
- enough fat, several people on her have posted to say that they find the fat helps tremendously

If your stools are really dry, I would look at upping liquid intake first of all. Water is absorbed from the colon, which is the last part of the digestive tract. If your body is sucking all the water it can out of your stools leaving them hard and dry, then I think maybe your body thinks it needs more water...
 
KevinPotts said:
Your welcome, the habit, just ensures it all gets delivered first thing, keeps you full and lots of goodness and no brick poos:)


Sent from my iPad using DCUK Forum mobile app
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I bought some chia seeds...not for constipation.. and I tried making them into a pudding but it was like a cross between wallpaper paste and tapioca yuk. I then read about them on the internet and it worried me as it said they can swell in your stomach and cause a blockage. So could they actually cause constipation I didn't use them after what I read and threw them away
 
It is possible to take TOO much fibre. My doctor told me that a "movement" every three days is normal for some people and if no discomfort is felt then it shouldn't be a cause for concern.
 
Pinkorchid said:
I bought some chia seeds...not for constipation.. and I tried making them into a pudding but it was like a cross between wallpaper paste and tapioca yuk. I then read about them on the internet and it worried me as it said they can swell in your stomach and cause a blockage. So could they actually cause constipation I didn't use them after what I read and threw them away
Click to expand...

They are a great source of fibre, and definitely thicken and expand, but with 1 or2 tablespoons per day, blockages will not be an issue:)


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bobrobert said:
It is possible to take TOO much fibre. My doctor told me that a "movement" every three days is normal for some people and if no discomfort is felt then it shouldn't be a cause for concern.
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Who am I to argue with a doctor. However from my own reading, the medical consensus seems to be a movement everyday is preferable:)


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How about linseed in yoghurt? That used to work for me although you I struggle more these days...


----------
Borderline T2, serial yo-yo dieter but firmly sticking to LCHF with IF
 
Debmcgee said:
How about linseed in yoghurt? That used to work for me although you I struggle more these days...


----------
Borderline T2, serial yo-yo dieter but firmly sticking to LCHF with IF
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Water and salt if on LCHF, perhaps with occasional Milk of Magnesia in the early stages.

Works every time...probably:)


Diagnosed 13/4/16: T2, no meds, HbA1c 53, FBG 12.6, Trigs 3.6, HDL .75, LDL 4.0, BP 169/95, BPM 85, 13st 8lbs, waist 34" (2012 - 17st 7lbs, w 42").

16/6/16: FBG AV 4.6, Trigs 1.5, HDL 2.0, LDL 3.0, BP 112/68, BPM 6O, 11st 5lbs, waist 30", PWV 7.0. Lifelong migraines and hay fever gone.

Regime: 25g LCHF, run 1 mile daily, weekly fasting, occasionally longer fasts.
 
Last edited by a moderator:
Can i ask a quick question. Day two for me i have cut out salt few months ago after being forced to take blood pressure tablets as it was always on the highest acceptable level. Now i started lchf how can i incorporate it again i dont really want to add it to my food etc? I take magneason daily.
 
Scarlet10 said:
Can i ask a quick question. Day two for me i have cut out salt few months ago after being forced to take blood pressure tablets as it was always on the highest acceptable level. Now i started lchf how can i incorporate it again i dont really want to add it to my food etc? I take magneason daily.
Click to expand...

I wouldn't yet.
Change one thing at a time, and let it settle down for a month or two.
if you only cook fresh food, prepared by yourself, you will know how much salt you are eating.
If you eat prepared food, you are getting salt pre added to that.
 
Galja said:
I am not fooling with the possible hypertension by adding additional salt to my diet. Electrolytes are very important to keep in balance, Kevin
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Whilst my hypertension has now fully resolved in combination I think with LCHF, exercise and intermittent fasting, to start with nearly 3 months ago my BP was 169/95 and I had terrible constipation during the early stages of my LCHF diet.

My doc explained that on this diet my body was very likely leaching a lot of my salt/sodium content due to the 2+ litres of fluid I was drinking daily and even with my hypertension, I should add a modest amount of salt to halt the constipation.

I do however accept the caveat that this was advice for me and does not necessarily apply to anybody else.


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