Constipation

[cloggedup]

I've started medication that makes me constipated - likely to be on it long-term. I already eat quite a lot of veg, but I need to increase it to avoid laxatives.

Veg-based soup for lunch usually, + a variety with dinner. Not keen on sweet fruit, dislike smoothies.
Breakfast is protein based, I'd like to add more veg but need inspiration. Bacon & avocado sarnie is a favourite, eggs Benedict, mushroom omelette., etc
My tastes are world-wide, my cooking is too, there's not much I won't eat (e.g.not very keen on grasshoppers).
So, what can I add to move things along please ?

What about dates or prunes? They are both high in fibre but quite sweet, so you may not like them.
I like medjool dates, although they are expensive.

You could also try adding baby spinach to your sandwiches or eggs benedict, and kale to your veg soup.

Also you could have some sachets of Fibogel handy.

Prunes every day. They work really well

Kiwi fruits with the skin on. Not too sweet, cheap and good as a snack.
Oh and a magnesium supplement.

What about beans? Beans on toast for breakfast?

Whole meal pasta, bread, rice, chia seeds, prunes, apples/pears. Increase your water intake and increase exercise.

More than just diet, the way you sit on the loo can have an even bigger impact. You can buy a specific squatty potty branded stool, but there are lots of options online including fold up versions. Even bricks or large tins will help- anything to get your feet up. The difference is quite surprising how much easier it is to poo!

https://squattypotty.uk/pages/how-the-squatty-potty-works-1

A bowl of bran flakes a day will help you enormously op.

Flax seeds and more water.

Fibogel for sure and lots of water.

Popcorn is great for fibre
snack on crudités with a veg based dip eg salsa, guacamole, hummus

Porridge with added flax and chia seeds. Add extra liquid. Also Add cinnamon, prunes, stewed fruit.
Drink water. Lots of. And move lots.

Mango is a laxative.
Fenugreek is mucilaginate. In Australia, it’s available in capsules or just buy the seeds and take by the teaspoon. https://konsyl.com/understanding-psyllium-husk-powder-how-to-use-it/?srsltid=AfmBOood22rX6txiMyrA_sn9DUkFm8D1Ou8VV4XY1o-tqHhUJIyj1TG4
Psyllium husk in your meals https://konsyl.com/understanding-psyllium-husk-powder-how-to-use-it/?srsltid=AfmBOood22rX6txiMyrA_sn9DUkFm8D1Ou8VV4XY1o-tqHhUJIyj1TG4

Include lentils and beans in your diet as much as poss. The easiest way to do this is to add a tin of these to a meal. Spag Bol - add lentils! Stew - add beans! Salad - add beans/lentils etc. Meals are much more filling and nutritious when this is done and it's a cheap way to increase fibre.

Thanks for the replies.
I was really looking for veg to add to breakfast.
Spinach with eggs is a good idea.
As well as being UPF, I dislike commercial baked beans . I'll try making my own.

Any other ideas, please ?

Turkish style eggs baked in a tomato/onion/garlic/pepper sauce?

Add flax and chia seeds to your eggs?

Home made beans

Dahl with chickpeas, spinach and topped with eggs

Blt

Ricotta or cream cheese on toast with roasted tomatoes

Sorry, I linked the same thing twice above. I meant to add this https://en.wikipedia.org/wiki/Mucilage#:~:text=Human%20uses,-Glass%20container%20for&text=Mucilage%20is%20edible.,supplements%20containing%20psyllium%20seed%20husks.

Flaxseeds are also called linseeds.

They are supposed to really help with constipation hence my using them. I have an oat based breakfast nearly every day. Mix up a muesli base of oats, seeds, chopped nuts and dried fruit in a big cereal container, I then add a spoon of chia seeds and/or ground linseeds when I put it to soak (you can do overnight but I do mine whilst getting the kids out of the door and then eat it after my shower). You can add grated apple or pear, or even carrot to it when it's soaking.
The nuts and seeds are quite calorific so be mindful of that.
Kiwi was recently in a news article for being particularly good for relieving constipation.
And obviously you know to drink plenty, I try to remember to drink a glass of water every time I do a wee.
Also don't add lots of high fibre things to your diet all in one go, do it but by bit.

Could you make the sandwich with a decent sourdough? Ive recently swapped and finding it helps.

A whole or half cooking apple cut up and zapped in the microwave for a few minutes.

An American style Western omelette with onions and peppers and whatever else you fancy.

Powerhouse breakfast.

I was watching a Jamie Oliver programme where he is focusing on nutrition, he made the most amazing beans, tinned white beans (cant remember which type) a dollop of tomato puree and a dollop of harrisa just warmed slowly

I think he put them in a filo pie with an egg and cheese on top, it looked amazing

One or two people have mentioned Linseed. If you take the oil in capsule form it is more effective as a laxative

Hibiscus tea is great. Three cups a day for a few days then adjust intake to suit.
It does work!

@cloggedup this recipe for Gigantes Plaki is fantastic OP and easy, much better than canned

https://www.themediterraneandish.com/gigantes-plaki-greek-giant-beans/

I know it’s veg you’re looking for but lots of veg and no beans etc doesn’t really help. You need insoluble fibre to add bulk, and to drink plenty of fluids.