Can you look at my diet & tell me why I'm constipated? It's really getting me down.

[RubySunsett]

Typical day:

Breakfast, a whole banana chopped up with full fat Greek yoghurt, a decent sprinkling of chopped hazelnuts, pecans & chia seeds, dessicated coconut on top.

Lunch, omelette with two eggs, onions, peppers, mushrooms. Decent portion of rocket on the side and a modest piece of smoked salmon, 5 cherry tomatoes.

Dinner, a piece of plain cod with half the plate piled with cauliflower & purple broccoli

I only drink water, either hot or cold as I don't like tea or coffee. I have no snacks.

I'm fed up of being constipated. I'm beginning to think it's adding to my low mood all this old food hanging around in my gut. Any bright ideas gratefully received.

I find an apple a day works wonders. Also pears, dried fruit, peppers, lentils, onion soup, and regular exercise. Also try to go to the toilet as soon as you feel the need to go; if you hold it in, that can make you constipated as well.

I used to suffer terribly with constipation. I quit alcohol and literally stopped shitting overnight. You need oranges or tangerines. I eat three a day plus an apple. Plus some veg with my food.

I’ve tried various changing of diet and faffing, and the thing that helps is a sachet of Fybogel a day. Just gives you some extra fibre.

You’ve had good advice and magnesium citrate is a good idea for most of us anyway as a large proportion (over 70% I heard ) are deficient?

I used to be similar despite a very good diet too and working on my gut health has slowly helped hugely. I take bio kult probiotics and kefir every day , and also include lots of things they like - lentils for example. I’m never ever constipated nor have IBS any more

How much exercise do you take. OP?

I know you have been advised eat eggs but my mother always said too many eggs causes constipation... she did last day it in relation to my nephew eating about 7 eggs in one day, but maybe if you are eating them everyday they might be the source? Spinach is very good for iron. Iron supplements are notorious for causing constipation though.

If your anything like myself too much fibre causes me to b constipated! Strange but true x

@Hairobsessed123 - common with IBS, I have to be really careful with fibre.

You definitely need more fibre/ carbs. I’d lose the banana and switch for other fruit or dried apricots (will help with iron too).
I’m low on iron and although I like eggs I wouldn’t eat two per day just to get iron. I take spatone which is good.

Lots of exercise.

I tell you what makes me go to the loo (after every meal practically) is kefir. I think if you improve your gut health that will really help.

Insufficient or oversufficiemt fibre and water are the main culprits for constipation.

@PaperMonster
Yes I have Ibs ! X

You need some fibre and carbs. Fibre makes you poop. Fibre is contained within carbohydrates. A couple of pieces of fruit per day and whole grain bread / pasta / rice / cereal with each meal will keep you regular and your bowels healthy.

Diets low in fibre and carbohydrates are linked to heart and kidney problems, by the way. Carbs are not the enemy.

In the short term, a nice big glass of prune juice will sort you out.

I have been diagnosed with ibs-c (constipation). I have found cutting out dairy and have 6 prunes with Greek (lactose free) yoghurt with 3 teaspoons of golden linseed (also known as flaxseed) helps me. If you're going to try linseed though you have to start on one teaspoon and work up gradually. Yes eggs are binding and eating everyday prob won't help. Also agree with bananas, if eaten at the wrong point can cause constipation. I find that having an oat milk drink helps me go. If you have a sensitive gut then you might just have to adjust gradually-hate to say it but it's not easy as everyone's different but I do sympathesise with you.

Sorry if this has been asked already but have you been to the GP? If it’s a change at all you should be screened

Meant to say that I have the prunes daily. If I have too much bread also doesn't do me any favours!

The suggestions here are actually ridiculous. You're not eating enough.. Simple as that!

All those eggs, they’re binding.

I have learned so much from this thread! This is a subject close to my heart. Is the general consensus that wholegrains and pulses are more effective than vegetables then, as OP seems to eat lots of veg.

Your diet does look really good but straight away bananas and eggs jumped out at me as things that could be causing this

I'd also recommend a Magnesium supplement. I would also add more bulk to your diet, oats, some carbs, some prunes every day and eat more fruit, berries and more veg and legumes.

Banana and eggs are both notorious for bunging you up! If I eat too much of either I wouldn’t be going for ages!

Switch out the banana for prunes, if you hate prunes get prune juice and keep in the fridge so it's very cold then drink a glass every morning.
You may just react badly to bananas and eggs.
Eggs are more likely to relieve constipation for me, but all our bodies are different.
Also if you don't walk much add a bit into your day, intestines need some movement to stimulate them.

I agree the OP is not eating enough. But she is getting enough fruit and veg so she needs to eat more healthy wholegrain carbs!

She’s probably getting enough protein too.