Constipation, how to increase fibre?

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  • posted by peachcake4me
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    I’ve been on the 800 calorie plan since mid December and although my weight loss has been fantastic I’m really struggling with keeping myself regular!

    I’m only going to the toilet every 5-6 days and often feeling bloated and uncomfortable.

    I eat loads of salad and vegetables and lean protein and healthy fats but I’m still suffering with constipation.

    A pharmacist recommended that I take more fibre. Do any of you have any advice/suggestions on the subject please? I can only really think of bread and cereal but I’m trying to keep my diet really low carb ie. under 50g per day which leaves no room for these foods. Not sure what to do about this and wondering if anyone has some useful tips?

  • posted by MerryMelba
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    Hi Peachcake.
    I stir spoonful of a product called Benefibre into my morning coffee. It has no carbs and lots of fibre – and dissolves completely and is tasteless. I’m in Australia – but I am sure there are similar products where you are – perhaps Metamucil?
    Also more probiotics may help to get your gut working well – yogurt, kombucha, pickles etc. Kombucha and some fermented/pickled products are made with some sugar, but the sugar gets altered during the pickling process so small amounts won’t throw you out of keto, and these types of foods are great for getting your gut working.
    Science of Pickling”As lactic acid bacteria grow in your pickles, they digest sugars in the vegetables and produce lactic acid. Not only does this acid give the pickles their characteristic sour tang, it controls the spread of spoilage microbes. Also, by gobbling up the sugars, lactic acid bacteria remove a potential food source for bad bacteria.”
    Good luck!!

  • posted by MerryMelba
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    Me again Peachcake – I suffered badly from constipation for a couple of years – and looking back I can say it was probably due just as much to stress at work than it was to my diet (which was very healthy at the time).
    So a change to a less stressful environment helped me. As well as adding in pickles, fermented foods etc. This article explains a bit: https://medium.com/thrive-global/the-link-between-gut-health-and-stress-682aafa355c7

    And a gentle laxative is Normacol – a teaspoon before bed a couple of days in a row perhaps?

  • posted by Esnecca
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    Seeds are an easy solution. Flax and chia in particular have the highest amount of fiber you can get gram for gram. How much water do you drink per day?

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