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Old 12-27-2013, 07:14 PM   #1
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Hack my LCHF Constipation Issue

Any tips for dealing with constipation while transitioning from a high protein low carb diet to a moderate protein low carb diet? I am having discomfort in my lower right abdomen--likely from over-consuming meat at the outset. I bought some sauerkraut, took Natural Calm, and even chugged a Kombucha today hoping for some relief. It's getting better SLOWLY, but I am trying to avoid having to take Colace. Any thoughts?

My diet consists of egg yolks, bacon, pork belly, grass-fed butter, coconut oil, grass-fed ground beef, beef liver, heavy cream, cream cheese, almonds, macadamias, coffee, tea, and green vegetables.

I drink a lot of Perrier and plain water, and supplement with broth and sea salt.

I'll be adding sauerkraut and more green veggies tonight. I'd appreciate any help!
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Old 12-27-2013, 07:28 PM   #2
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How long without a movement?
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Old 12-28-2013, 09:17 AM   #3
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Try taking magnesium. That seems to help
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Old 12-28-2013, 10:36 AM   #4
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Just a few days. If there is any movements, it's unsubstantial.
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Old 12-28-2013, 11:24 AM   #5
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You say a lot water, but how much is a lot?
I have found these days, with the colder weather or maybe some other reason, that I am challenged to drink enough water. Might this be happening with you too?
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Old 12-28-2013, 04:11 PM   #6
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Quote:
Originally Posted by rsmorales View Post
Just a few days. If there is any movements, it's unsubstantial.
I am thinking that if there is some movement then the situation is not 'dire' and you are going through a readjustment period.
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Old 12-28-2013, 07:48 PM   #7
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I had this problem at first too. Uncomfortable to say the least. I believe it resolved on it's own but I'd also added slo-mag for muscle cramps about that time so it may have helped.
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Old 12-28-2013, 08:04 PM   #8
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Thanks for the advice. I'll stick it out as best as I can! (Though, I might have to involve Colace soon.)
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Old 12-28-2013, 08:57 PM   #9
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Psyllium husks.

Thats what my naturopath had me do!! She told me its a hormonal shift.

Coffee with 1 tblsp of Coconut oil also help me stay regular!!!
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Old 12-28-2013, 11:24 PM   #10
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When things slow down for me, I have extra fat, usually just butter or coconut oil...and if still not comfortable ( I need to drink LoTS of water or I get constipated easily) I take some magnesium. I take it with the evening meal, and by the morning all is fine, and it's very mild, just moves stuff on
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Old 12-28-2013, 11:25 PM   #11
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Oh and I have almost no fibre or vegetables, minimal amounts. The volume of waste is much decreased, and less often...I guess it's mainly meat, cheese and dairy solids?
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Old 12-28-2013, 11:51 PM   #12
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I believe the microbiome in our gut changes significantly when we start to eat a new diet.

I would definitely take magnesium before bed time.
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Old 12-29-2013, 03:35 PM   #13
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Did any of you experience bloat when becoming fat-adapted?
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Old 12-29-2013, 11:46 PM   #14
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No bloat, but the constipation thing is an issue from time to time. I second the motions for magnesium and psyllium - but be careful how much you take of either one. If you're not used to magnesium you could have some really painful experiences. Limit it to 1 tsp of psyllium with a full glass of water, and no more than 150 mg of magnesium at a time if you haven't been taking it.
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Old 12-30-2013, 12:02 AM   #15
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I would recommend against psyllium fiber, as it can bind up and slow movement even more if your system isn't moving to begin with.

Go with magnesium. It's gentle, non-addictive, and doesn't slow the GI tract.
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Old 12-30-2013, 05:46 AM   #16
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A really good probiotic is very useful as well. I would also suggest fermented foods like a good organic unpasteurized sauerkraut.
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Old 12-30-2013, 07:33 AM   #17
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Another thing that is a huge help in GI balance is drinking a cider vinegar tonic. One tbs vinegar mixed in 1/4-1/2 cup of water, twice or three times per day. That not only gets things moving for me, but it cleans everything out. I have also noticed less issue with cravings, too, which may be a consequence of a healthier gut biome.

And yes, I second the fat recommendation. Heavy whipping cream in my coffee always gets things moving nicely
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Old 01-01-2014, 03:00 PM   #18
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Quote:
Originally Posted by rsmorales View Post
Any tips for dealing with constipation while transitioning from a high protein low carb diet to a moderate protein low carb diet? I am having discomfort in my lower right abdomen--likely from over-consuming meat at the outset. I bought some sauerkraut, took Natural Calm, and even chugged a Kombucha today hoping for some relief. It's getting better SLOWLY, but I am trying to avoid having to take Colace. Any thoughts?

My diet consists of egg yolks, bacon, pork belly, grass-fed butter, coconut oil, grass-fed ground beef, beef liver, heavy cream, cream cheese, almonds, macadamias, coffee, tea, and green vegetables.

I drink a lot of Perrier and plain water, and supplement with broth and sea salt.

I'll be adding sauerkraut and more green veggies tonight. I'd appreciate any help!
Eat more fat. Too much fiber can make things worse. Also take magnesium.
Carolyn
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Old 01-02-2014, 07:26 AM   #19
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Good thread, I am having the same issue, going on three weeks now. Seems to be slowly resolving. I think I am waiting for old "contents" to finally move on, it is a slow process since I have cut my fiber way down. I gained five pounds due to bloating and probably "content" weight. It takes a while for the body to adjust, so I will be following this thread.
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Old 01-02-2014, 08:04 AM   #20
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Rosy, what are you doing to correct the issue? It really can be a case of digestive enzymes adjusting and that takes time but be sure that holding onto waste for longer than 3 days or so is not healthy.

It is also good to note that we all have about 4lbs. worth of fluid that ebbs and flows so to speak.

I see you are new, and would like to welcome you!
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