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Old 04-09-2012, 10:06 AM   #1
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Constipation

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OK, so I'm doing a very "tight" LC diet, and am constipated. No big surprise there.

Trouble is, I'm eating fiber. Lots of it. (Anyone see my posting about flax seed last night?) But things are getting very HARD. To the point I've now got hemorrhoids. I've started taking a stool-softener (OTC Colace), but any other suggestions?
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Old 04-11-2012, 10:22 AM   #2
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Magnesium malate.
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Old 04-11-2012, 12:04 PM   #3
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Definitely take Magnesium everyday..

When you have a lot of fiber, you have to drink tons of water so it doesn't turn into concrete.
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Old 04-11-2012, 12:12 PM   #4
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Magnesium supplement. Take one pill the first night, two the second night and increase each night until you reach "Whoa, Nelly!" blowout stage!" and then back off 1 pill and that's your maintenance dose. Don't stop taking them. Just add them to your vitamins that you take each night (you should be taking calcium and at least a multi.)

I would back off on the fiber. You won't need it with the magnesium and it can actually stop you up worse. I don't take ANY fiber, nor do I really eat fiber foods and I'm regular every morning with my magnesium pill at bedtime.

Also, drink your water.

Definitely go out and get magnesium pills TODAY and start taking.
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Old 04-11-2012, 12:20 PM   #5
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Magnesuim Citrate works the best for me but can be hard to find in a pill form.
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Old 04-11-2012, 12:32 PM   #6
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I'm going to suggest drinking oodles more water. Flax and other natural fibers (I'm thinking chia, also) are known to bind things up if not consumed with enough fluid. Both at the time you take them, and throughout the day.

How much water and other fluids do you drink?

re: magnesium. I can second the citrate. I was taking it in addition to my other minerals, and was wondering why my stools were unusually soft... I wasn't sick or having any stomach issues. Stopped the mag, everything firmed up to normal.

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Old 04-11-2012, 01:10 PM   #7
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Fiber doesn't work for me, and my gastroenterologist warns against fiber as a solution to constipation. He recommends Miralax. It's not truly a laxative, and you don't become dependent on it. He told me to take it daily until I was 'comfortable' and then every other day for a while.

I've found it the best thing for me, and I've had chronic constipation most of my life.
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Old 04-11-2012, 02:03 PM   #8
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How much water do I drink?

I average around 120 fluid ounces per day... More on exercise days. I tend to consume a fair amount of sodium, so I really start to FEEL it if I skimp, ya know? (4 32-oz glasses per day, plus a 40-oz water bottle or two on exercise days. )

My magnesium (oxide) is at 500 mg/day. I'm thinking of doubling that, though. (It's a cal-mag supplement, and I'm starting to show like I need more calcium.)

Cutting back on my fiber is really going to hurt! I love my fiber-rich foods. One of the uninformed "complaints" I've heard about Atkins is that, "It doesn't have enough FIBER to be healthy!", which always makes me laugh. Most everything I eat is either meat, eggs, or a fiber-source. ~laughs~
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Old 04-11-2012, 02:12 PM   #9
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I don't think that eating fiber rich foods is the issue. I think that most of us are against supplementing with fiber supplements.
Eat away at all your fiber rich foods!!!
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Old 04-11-2012, 03:30 PM   #10
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Quote:
Originally Posted by janetsbreeze View Post
I don't think that eating fiber rich foods is the issue. I think that most of us are against supplementing with fiber supplements.
Eat away at all your fiber rich foods!!!
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Old 04-11-2012, 03:35 PM   #11
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Agreed! When I first started LC, I had some constipation, and upping my fiber helped me-- but I only added a T or 2 of flaxmeal per day, I didn't go way overboard. And like I said, lots of water-- you seem to be getting plenty

Iron can also constipate some people, as can certain medications.

Do your supplements include Iron? You might want to scale back?

Give the magnesium a try, go slow, and I am confident this will work out for you
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Old 04-11-2012, 04:02 PM   #12
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My multi is a pre-natal (only ones I can find that don't have k in them) and so DO contain iron, but not a crazy amount. (28mg, I think.) I also cook in cast iron sometimes. We tend to run slightly anemic in my family, so a little iron is good, but I don't go out of my way for it. (Eating red meat and broccoli doesn't count. :P )

OK... going to grab a snack and pop another cal/mag/d supplement now.


ETA: I can't supplement K, because I have a problem with forming blood-clots, and K encourages clotting. This is a nutrient that is manufactured by your body, AND is found in every leafy-green vegetable you eat... And I eat them in plenty. It is not SAFE for me to consume it in supplements. Which really cuts into my choice of multi-vitamins. Lately, everything but pre-natals seems to have K, as well... including a lot of Calcium supplements. ~sigh~)

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Old 04-18-2012, 06:20 PM   #13
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Magnesium helps.
believe it or not I'm never constipated when I eat miracle noodles or miracle rice!
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Old 04-18-2012, 06:52 PM   #14
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So sorry I know this can be very aggravating!

My best guess is the Pre-natal vitamins!
I am hardly every constipated except when
pregnant and taking the vitamins. I understand
you need to avoid the K but I don't think you should be getting
all that Iron! Iron is notoriously constipating.

I just checked my bottle of Trader Joe's multi vitamins, with out Iron,
and they do not list vitamin K.

I don't know this, but I have heard that upping fat intake can help
move along more smoothly.
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Old 04-18-2012, 07:00 PM   #15
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Quote:
Originally Posted by Annabel Lee View Post

I just checked my bottle of Trader Joe's multi vitamins, with out Iron,
and they do not list vitamin K.

I think she meant K, like the chemical sign for Potassium (there's a sweetner that uses acesulfate potassium, most people call it Ace-K).

I never heard of potassium causing issues-- and I take a lot of it b/c I still get leg cramps even after all these years on LC. I read up on the max daily limit, and it's pretty high. Taking a couple hundred mg or less is well within limits, and I find it pretty helpful for the leg cramps.
JMO.

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Old 04-18-2012, 08:51 PM   #16
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No, I meant I cannot take VITAMIN-K. Not potassium. As I explained, Vitamin K -- which is manufactured by the human body, in addition to being abundant in green vegetables, and does NOT need supplementation -- causes the platelets to become more sticky and is vital for the process of forming blood-clots. However, some people (me included) have a tendency to form blood clots "inappropriately" -- meaning when we haven't been cut. For us, supplementing Vitamin K -- just like taking birth control hormones -- is potentially deadly. (Usually, the way you find out you have a blood clot is you stand up to walk to the bathroom and fall down dead. Once you've had to mess around with taking anticoagulants for six months, you don't mess around with supplementing K!)

I'll have to check out the Trader Joe's brand vitamins. It would be SO nice to find a multi that didn't include that.

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Old 04-18-2012, 09:04 PM   #17
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OOOOOH! my bad! sorry about that.

I don't think I've ever taken a multi *with* vitamin K in it. I've taken natural factors w/out iron (not sure they make it anymore), I've taken some other healthfood store brand (didn't like it), and, you might think this is sort of crazy, but I'm now taking One A Day Men's

I find the women's all have extra iron, and since I'm pretty much a meat eater, I didn't want to overdo the iron.

it's been so long... but one of the reasons, is it can constipate

I'll have to go look at the box, but online, one a day doesn't list K.

here's a couple on Netrition that don't have K in their list (which I love about Netrition, you can always scroll down and see the exact nutrition label)

NOW True Balance Multi Vitamin

Nature's Way Completia - Diabetic Multi Vitamin (iron free)

that ^ one is for "diabetic" so I wonder if it would be better for LC people?
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Old 04-18-2012, 09:21 PM   #18
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I've looked at every single one of the One-a-day vitamins in the drug store, and they all have K. And I won't buy supplements online. It's got to be something I can go get.

A few years ago, it was easy to find a multi that didn't supplement K. NONE of them did (since it's completely unnecessary, and too much can be very harmful). Now, they all have it.

Though I gotta admit, I like that "diabetic" one you list... It's got a number of things (Chromium, L-Carnatine, Alpha-Lipoic acid) that I'm having to take as separate supplements, some other things (selenium, copper, molybdenum) I'm not getting at all, and some things (B-vitamins) in much better quantities than I'm getting.
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Old 04-19-2012, 06:44 AM   #19
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I'll also suggest Glucomannan - there are tons of recipes using it too.

"Treatment of constipation"

"Glucomannan is a soluble fiber, and as such, has been investigated for the treatment of constipation. Glucomannan may relieve constipation by decreasing fecal transit time.

[2] In the treatment of chronic constipation, glucomannan significantly improved symptoms of constipation while being well-tolerated and free of relevant side effects."

AND oceans of water ~~

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Old 04-19-2012, 10:41 AM   #20
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Glycerine suppositories for quick, temporary relief.
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Old 04-23-2012, 11:20 AM   #21
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nuts work for me. Eating a handful of nuts with a big glass of water or two, keeps things regular.
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Old 05-01-2012, 02:56 PM   #22
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Quote:
Originally Posted by Carly View Post
Magnesium helps.
believe it or not I'm never constipated when I eat miracle noodles or miracle rice!
Not surprising, I think! For may people, "fiber" means "roughage." But then there is soluble fiber, which is actually a gel when it's in your body.

Any soluble fiber is going to soak up a bunch of water, and it will also mop up cholesterol, and will help with constipation. Shirataki noodles, as well as any type of fruit pectin, will do this.

You can buy fruit pectin capsules or tablets in most health food stores - apple or grapefruit pectin. No flavor, and no additional carbohydrate grams to count.
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Old 05-04-2012, 05:42 PM   #23
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I've had constipation issues for 2 years and eat a lot of fiber. What actually finally worked over the past week is to have a rounded tblsp of coconut oil melted into my coffee with some cream. I was skeptical since nothing else had helped but I promise for the first time I've gone every single day with NO issues. Such a relief! I really recommend this. It's also good for you, too.

Just wanted to add that I take 300 mg of Magnesium daily and it never helped. Fiber didn't help. Water (extra) didn't help. I didn't want to take anymore pills (laxatives, etc). Coconut oil worked like a charm!
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