Laura Corin Posted August 5, 2019 Share Posted August 5, 2019 (edited) I've been eating pretty whole-food for years, but for the last six months have been enjoying replacing any remaining sugars and white flour with whole options. I also now eat very little meat. I don't eat much dairy or eggs. A typical day might be oats with ground flax seed for breakfast, lentil and veg soup or salad for lunch, quinoa and veg for supper. Snacks would be raw veg and nuts. I drink oat milk for preference. I want to maintain muscle mass as I age, so I need to keep my protein up. I get constipated. I'm probably eating 40 to 50 grammes of fibre a day, and drink about 3.5 or 4 litres of liquid. My last health check up had me finally in healthy ranges. Any ideas? Edited August 5, 2019 by Laura Corin 1 Quote Link to comment Share on other sites More sharing options...
Rosie_0801 Posted August 5, 2019 Share Posted August 5, 2019 I was coming into the thread to suggest more water, but if you're drinking that much, I'd guess it's too much fibre. Oats + flax seeds for breakfast sounds enough to knock your digestive system out cold! Quote Link to comment Share on other sites More sharing options...
Laura Corin Posted August 5, 2019 Author Share Posted August 5, 2019 (edited) 7 minutes ago, Rosie_0801 said: I was coming into the thread to suggest more water, but if you're drinking that much, I'd guess it's too much fibre. Oats + flax seeds for breakfast sounds enough to knock your digestive system out cold! I don't want to drop the oats, because I have finally lowered my cholesterol, but I can leave out the flax, as I still eat fish. Thanks. Edited August 5, 2019 by Laura Corin 1 Quote Link to comment Share on other sites More sharing options...
Tanaqui Posted August 5, 2019 Share Posted August 5, 2019 You can definitely try cutting out the flaxseed, but I might also ask - how much exercise are you getting? When you move your body, it helps you to move your bowels. (It also helps you maintain muscle mass.) With a healthy diet like that I assume you're also exercising daily, but I might be wrong. 3 Quote Link to comment Share on other sites More sharing options...
Rosie_0801 Posted August 5, 2019 Share Posted August 5, 2019 9 minutes ago, Laura Corin said: I don't want to drop the oats, because I have finally lowered my cholesterol, but I can leave out the flax, as I still eat fish. Thanks. You could use flaxseed oil as a salad dressing too. It's quite nice. Quote Link to comment Share on other sites More sharing options...
Laura Corin Posted August 5, 2019 Author Share Posted August 5, 2019 (edited) 24 minutes ago, Tanaqui said: You can definitely try cutting out the flaxseed, but I might also ask - how much exercise are you getting? When you move your body, it helps you to move your bowels. (It also helps you maintain muscle mass.) With a healthy diet like that I assume you're also exercising daily, but I might be wrong. Thanks, yes, I am. I walk briskly for 40 minutes every lunchtime, Nordic Walk twice a week for forty minutes (13 minute miles), take two yoga classes a week, and probably walk the dog between four and ten miles a week. I also maintain a big yard/garden. Edited August 5, 2019 by Laura Corin 1 Quote Link to comment Share on other sites More sharing options...
Lecka Posted August 5, 2019 Share Posted August 5, 2019 I don’t know what oat milk is, but every other one of those foods are the opposite of constipating for me. I don’t understand how they could cause constipation. I don’t understand how flax seeds could cause constipation. I would try changing those things for sure, because it makes sense to others, but I think maybe ask at the doctor? 2 Quote Link to comment Share on other sites More sharing options...
Soror Posted August 5, 2019 Share Posted August 5, 2019 Rosie's suggestion to replace the flaxseed with oil might help in 2 ways, fat can also help move things along. You might also consider a magnesium supplement, many of us are low and they can help sleep, I take magnesium glycinate at night as that form also helps with stress and anxiety. 4 Quote Link to comment Share on other sites More sharing options...
Pawz4me Posted August 5, 2019 Share Posted August 5, 2019 There are apparently people who have the opposite effect of normal when they consume too much fiber. I remember reading about it. It also could possibly be the type/ratio of fiber you're consuming? Maybe you could play around with that a little bit. I've had life long problems with constipation (despite being a mostly vegetarian for the past thirty years), and magnesium at dinner is one thing that seems to have helped relatively long term. I use the inexpensive magnesium oxide. It's supposedly the most irritating, and that irritation is what helps with constipation. 1 Quote Link to comment Share on other sites More sharing options...
Laura Corin Posted August 5, 2019 Author Share Posted August 5, 2019 (edited) 17 minutes ago, Pawz4me said: There are apparently people who have the opposite effect of normal when they consume too much fiber. I remember reading about it. It also could possibly be the type/ratio of fiber you're consuming? Maybe you could play around with that a little bit. I've had life long problems with constipation (despite being a mostly vegetarian for the past thirty years), and magnesium at dinner is one thing that seems to have helped relatively long term. I use the inexpensive magnesium oxide. It's supposedly the most irritating, and that irritation is what helps with constipation. Thanks. I hadn't heard much about magnesium. Yes, I had no problems with constipation on a relatively whole food diet, but I'm suspecting that it's something about the extra fibre. I'll think about balance. Edited August 5, 2019 by Laura Corin 1 Quote Link to comment Share on other sites More sharing options...
Soror Posted August 5, 2019 Share Posted August 5, 2019 1 hour ago, Pawz4me said: There are apparently people who have the opposite effect of normal when they consume too much fiber. I remember reading about it. It also could possibly be the type/ratio of fiber you're consuming? Maybe you could play around with that a little bit. I've had life long problems with constipation (despite being a mostly vegetarian for the past thirty years), and magnesium at dinner is one thing that seems to have helped relatively long term. I use the inexpensive magnesium oxide. It's supposedly the most irritating, and that irritation is what helps with constipation. I know some circles are really anti-fiber. I think they take it too far but evidently it can be more of an issue for some than others. I know my mom doesn't tolerate a lot of raw veggies. 2 Quote Link to comment Share on other sites More sharing options...
Laura Corin Posted August 5, 2019 Author Share Posted August 5, 2019 8 minutes ago, soror said: I know some circles are really anti-fiber. I think they take it too far but evidently it can be more of an issue for some than others. I know my mom doesn't tolerate a lot of raw veggies. I am eating well above the recommended levels of fibre. I really like veg! Quote Link to comment Share on other sites More sharing options...
Soror Posted August 5, 2019 Share Posted August 5, 2019 1 minute ago, Laura Corin said: I am eating well above the recommended levels of fibre. I really like veg! Veggies are yummy 🙂 Cutting out the flax might just do the trick. 1 Quote Link to comment Share on other sites More sharing options...
Sherry in OH Posted August 5, 2019 Share Posted August 5, 2019 You may be consuming too much soluble versus insoluble fiber. For example, both oats and flaxseed are high in soluble fiber. Try pairing your breakfast oats with fruit (insoluble fiber) instead of flaxseed. If you want the flaxseed, add it to a leafy green salad. You might also experiment with adding more fat to your diet and substituting cooked for some of the raw vegetables. 5 Quote Link to comment Share on other sites More sharing options...
Kanin Posted August 5, 2019 Share Posted August 5, 2019 A long time ago, I read that having too few carbohydrates can slow down your thyroid, making you constipated. Maybe have some rice along with some meals? 2 Quote Link to comment Share on other sites More sharing options...
Ali in OR Posted August 5, 2019 Share Posted August 5, 2019 My meager suggestion was going to be to increase fruit intake, but I like Sherry in OH's suggestion above that it might be soluble vs. insoluble fiber. I just know that if I increase fruit a lot (as I tend to in summer with lots of good stuff available), the effect is not constipating at all. Kind of the opposite. I do baked oatmeal with flaxseed meal, but also bluebberies and apple baked right in. 2 Quote Link to comment Share on other sites More sharing options...
Laura Corin Posted August 5, 2019 Author Share Posted August 5, 2019 26 minutes ago, Mainer said: A long time ago, I read that having too few carbohydrates can slow down your thyroid, making you constipated. Maybe have some rice along with some meals? That's a thought. I don't think I'm very low on carbs though, with oats, lentils and beans. Quote Link to comment Share on other sites More sharing options...
mathnerd Posted August 5, 2019 Share Posted August 5, 2019 (edited) 6 minutes ago, Laura Corin said: That's a thought. I don't think I'm very low on carbs though, with oats, lentils and beans. Quinoa is a high carb food as well and it seems that you eat it often. I was going to suggest that you switch out flaxseed from your breakfast and take a flaxseed oil pill as a supplement daily, instead. But, I like @Rosie_0801 's suggestion of flaxseed oil salad dressing. Edited August 5, 2019 by mathnerd 1 Quote Link to comment Share on other sites More sharing options...
Laura Corin Posted August 5, 2019 Author Share Posted August 5, 2019 @mathnerd @Rosie_0801 what does flaxseed oil taste like? Quote Link to comment Share on other sites More sharing options...
Carol in Cal. Posted August 5, 2019 Share Posted August 5, 2019 Be careful with the Mg--lots of people tolerate it well, but I personally get horrendous (as in, I want to lie down on the floor with pain) intestinal cramps about 2-6 hours after taking it. I do fine with epsom salt baths, and so that's what I stick with. You might want to start with those and see if they help. 1 Quote Link to comment Share on other sites More sharing options...
Tanaqui Posted August 5, 2019 Share Posted August 5, 2019 (edited) 9 hours ago, Lecka said: I don’t know what oat milk is, but every other one of those foods are the opposite of constipating for me. I don’t understand how they could cause constipation. I don’t understand how flax seeds could cause constipation. I would try changing those things for sure, because it makes sense to others, but I think maybe ask at the doctor? Soluble fiber absorbs water and bulks up your poop. This is what makes it easier to poop. It's like the difference between a toothpaste tube being almost empty or one that's full - the more mass you have, the easier it is to squeeze it out! However, if you take too much fiber it absorbs too much water and then your poop is bulky but dry. Imagine a tube of paint or glue that's all dried up. Hard to squeeze anything out, right? Welp, that's your poop. You want to eat the right amount of fiber with the right amount of liquid. Edited August 5, 2019 by Tanaqui 3 Quote Link to comment Share on other sites More sharing options...
mathnerd Posted August 5, 2019 Share Posted August 5, 2019 51 minutes ago, Laura Corin said: @mathnerd @Rosie_0801 what does flaxseed oil taste like? It tastes nutty, to me. But you need to buy small quantities of it and refrigerate it because it goes rancid very quickly. 2 Quote Link to comment Share on other sites More sharing options...
Laura Corin Posted August 5, 2019 Author Share Posted August 5, 2019 50 minutes ago, mathnerd said: It tastes nutty, to me. But you need to buy small quantities of it and refrigerate it because it goes rancid very quickly. Thanks, good to know 1 Quote Link to comment Share on other sites More sharing options...
Laura Corin Posted August 5, 2019 Author Share Posted August 5, 2019 Okay I've made a batch of oats for this week without flaxseed but with some blueberries. We shall see 2 Quote Link to comment Share on other sites More sharing options...
Kanin Posted August 6, 2019 Share Posted August 6, 2019 Soups might help. You'd still get your fiber and veggies, but there would be an automatic dose of water in there, too! 1 Quote Link to comment Share on other sites More sharing options...
Laura Corin Posted August 7, 2019 Author Share Posted August 7, 2019 Thanks for all your ideas. I added an extra half litre of liquid yesterday, missed out the flaxseed, reduced the raw veg and took a low dose of magnesium. We shall see! I already eat quite a lot of olive oil, nuts and avocado, but I'll also look into flaxseed oil. Quote Link to comment Share on other sites More sharing options...
Laura Corin Posted October 31, 2019 Author Share Posted October 31, 2019 Just a follow-up. I think it's the beans/lentils. I was putting on weight, so cut back on them, and suddenly the problem has gone. When I get back into my desired weight range (I'm only a kilo or two high) I'll be more careful about adding back in the pulses. Thank you, everyone. 1 Quote Link to comment Share on other sites More sharing options...
Soror Posted October 31, 2019 Share Posted October 31, 2019 24 minutes ago, Laura Corin said: Just a follow-up. I think it's the beans/lentils. I was putting on weight, so cut back on them, and suddenly the problem has gone. When I get back into my desired weight range (I'm only a kilo or two high) I'll be more careful about adding back in the pulses. Thank you, everyone. Interesting, I hope you can tolerate some without issue. Quote Link to comment Share on other sites More sharing options...
Laura Corin Posted October 31, 2019 Author Share Posted October 31, 2019 2 minutes ago, soror said: Interesting, I hope you can tolerate some without issue. I suspect I was just over-doing it... I never had this problem with them in the past. Quote Link to comment Share on other sites More sharing options...
itsheresomewhere Posted October 31, 2019 Share Posted October 31, 2019 There are a few in a group I am in having this problem with too much oat milk. So if it happens again, see if that is the problem. They took it out of their diets completely and no more issues. Quote Link to comment Share on other sites More sharing options...
Laura Corin Posted October 31, 2019 Author Share Posted October 31, 2019 21 minutes ago, itsheresomewhere said: There are a few in a group I am in having this problem with too much oat milk. So if it happens again, see if that is the problem. They took it out of their diets completely and no more issues. Thanks. I'd really like to stick with the oat milk, but I'll keep that in mind. Quote Link to comment Share on other sites More sharing options...
ktgrok Posted October 31, 2019 Share Posted October 31, 2019 You may need more fat? 1 Quote Link to comment Share on other sites More sharing options...
Laura Corin Posted October 31, 2019 Author Share Posted October 31, 2019 1 hour ago, Ktgrok said: You may need more fat? I don't think so, just because I cook with olive oil, love things like hummus and avocados, and snack on nuts and seeds. This is a sample day that I made a couple of weeks ago: 1 Quote Link to comment Share on other sites More sharing options...
wintermom Posted November 1, 2019 Share Posted November 1, 2019 How are your bowel movts? Back to being regular? I find that my morning coffee is my main stimulus for a morning bowel movt. That and eating well before I have to go to work. My body needs to sit still for a while before doing a bowel movt. If I eat and then run out the door I often have constipation that day. 1 Quote Link to comment Share on other sites More sharing options...
Laura Corin Posted November 1, 2019 Author Share Posted November 1, 2019 1 hour ago, wintermom said: How are your bowel movts? Back to being regular? I find that my morning coffee is my main stimulus for a morning bowel movt. That and eating well before I have to go to work. My body needs to sit still for a while before doing a bowel movt. If I eat and then run out the door I often have constipation that day. This is an issue. TMI ahead. I have to wear a cube pessary to support my pelvic floor - I'm a demon at Kegels too, but that's not enough. Unfortunately, once that is in place, it puts pressure that makes it hard for things to move through later in the day. So it's pretty important that I not get stopped up. At weekends I delay fitting the pessary to give more time. Things are okay at present on lean-protein-plus-leafy-veg, plus porridge for breakfast, but I'll be careful about introducing pulses again. 1 Quote Link to comment Share on other sites More sharing options...
Liz CA Posted November 2, 2019 Share Posted November 2, 2019 There is soluble and insoluble fiber. Generally fiber without adequate amount of fluid can cause constipation. You may have to drink even more unless you reduce some of the fiber. 1 Quote Link to comment Share on other sites More sharing options...
maize Posted November 2, 2019 Share Posted November 2, 2019 Do you take a B12 supplement? Low B12 can cause constipation, and you will be getting very little with a mostly vegan diet. https://www.healthline.com/health/digestive-health/vitamins-for-constipation#vitamin-b--12 1 Quote Link to comment Share on other sites More sharing options...
Laura Corin Posted November 2, 2019 Author Share Posted November 2, 2019 1 hour ago, maize said: Do you take a B12 supplement? Low B12 can cause constipation, and you will be getting very little with a mostly vegan diet. https://www.healthline.com/health/digestive-health/vitamins-for-constipation#vitamin-b--12 I think I'm okay, because I eat yoghurt most days, my oat milk is fortified, I eat eggs once a week and fish twice a week, but I'll look into it further. 1 Quote Link to comment Share on other sites More sharing options...
maize Posted November 2, 2019 Share Posted November 2, 2019 4 hours ago, Laura Corin said: I think I'm okay, because I eat yoghurt most days, my oat milk is fortified, I eat eggs once a week and fish twice a week, but I'll look into it further. Do look into it, many people absorb B-12 less well as they get older. It isn't a vitamin that is stored well in the body and it still sounds to me like your daily values are low. Lots of B-12 info here: https://veganhealth.org/vitamin-b12/ 1 Quote Link to comment Share on other sites More sharing options...
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