Utterly constipated, first week, is this normal?!

[Spottymushrooms]

I literally look pregnant, my belly is ridiculously bloated. Have been drinking water and trying to stay as low carb as possible probably not had more than 10g carb a day only been a week. Any tips?!

[tealandteal]

I haven’t done low carb but are you getting enough fibre? Recommend 30g a day.

[Spottymushrooms]

thanks, I probably never eat 30g a day! Being low carb means this seems extra hard. I am trying to incorporate low carb forms of fibre such as broccoli but somethings not going right .

[tealandteal]

I have started just focusing on that and I have lost some weight already as generally high fibre foods are healthier. It takes quite a lot of thought to get the 30g but I’m not sure how it fits with low carb.

[BigBoysDontCry]

Avocado for fibre and are you drinking plenty of water? Any change in diet can affect your digestive system, tends to go one way or the other...

[Spottymushrooms]

Thanks. I think it could also be change of diet. Ahhh obviously I was hoping not to look even fatter after a week of not sugar 😭

[BigBoysDontCry]

If it's any help, peanuts always upset my tummy and they are low carb...

[Simd1]

Roasted cauliflower!

[Noseyoldcow]

My husband lost a lot of weight on a low carb diet, and he struggled with constipation. I also lost weight as I couldn't be arsed to cook separately so I joined him on the diet, but I didn't suffer with constipation, the difference being that I ate plenty of vegetables. Think above ground stuff - celery,cauliflower, broccoli, greens, runner beans as they are low carb. Fybogel might help too. Make sure you're drinking plenty of water.

[BigBoysDontCry]

My ex struggled with constipation his entire life until we went low carb and in the end he's had to limit avocado to every 2nd day as they made him over regular.

[BIWI]

Why are you keeping your carbs so low @Spottymushrooms? You need to be eating more veg, so you get the fibre that you need - which means you will need to be more than 10g carbs per day.

[BIWI]

What plan are you following?

[FlabMonsterIsDietingAgain]

Low carb can definitely cause constipation if your version of low carb is also low veg.

Try adding some low carb high fibre veg to your diet

• bell pepper
• brocolli
• mushrooms
• asparagus
• courgette
• spinach
• tomatoes
• green beans

I'm on a low (ish) carb diet because I am calorie counting to lose weight, carbs are often high calorie and I have insulin resistance and PCOS so my body does better if I limit (not exclude) carbs.

I've lost 21lb in 12 weeks and am eating veg like the ones listed above in every meal.

[Luckydog7]

I also get very constipated on low carb. It's not a lack of veggies as I eat them with every meal but obviously there will likely be less overall because high fiber food is often carby and we are avoiding it now.

I've had to start taking daily magnesium which helps but start with half a tablet or it can be a bit dramatic!

Another option is to do a 'fiber feast' every two or three days and have a high fiber meal to get the carriages moving through the tunnel so to speak. I usually make a phylum husk pizza and down water afterwards. Phylum husk pizza. Heaped teaspoon of phylum, 1 third cup of ground almonds, 2 thirds cup of grated cheddar. Add a pinch of any spices/herbs/garlic as desired. Combine with one egg to make a dough and spread on a lined tray at about a cm thick and bake for 10minutes at 180. Take out and add whatever topping you want. Herby Garlic butter, tomato and cheese ec and bake as needed for 5-10 mins more. Eat while warm.

[MrsTerryPratchett]

@BIWI

Why are you keeping your carbs so low @Spottymushrooms? You need to be eating more veg, so you get the fibre that you need - which means you will need to be more than 10g carbs per day.

This. Less than 10g would be really difficult to get enough veg.

I barely fart or poo loads (TMI) on keto but that's because I'm using everything. Not bloated or constipated.

[StephanieAllen]

Bloating can be uncomfortable, but there are several strategies you can try to reduce it:

1. Stay Hydrated: Drinking water can help flush out excess sodium and reduce bloating. Aim for at least 8-10 glasses of water a day.
2. Avoid Carbonated Drinks: Carbonated beverages can cause gas and bloating. Opt for still water or herbal teas instead.
3. Limit High-FODMAP Foods: Some foods high in fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs) can contribute to bloating. These include certain fruits, vegetables, and grains.
4. Eat Slowly: Eating too quickly can cause you to swallow air, leading to bloating. Chew your food thoroughly and take your time during meals.
5. Limit Artificial Sweeteners: Some artificial sweeteners can cause bloating and digestive issues in some people.
6. Consider Probiotics: Probiotics can help promote a healthy gut microbiome, which may reduce bloating.
7. Exercise Regularly: Physical activity can help stimulate digestion and reduce bloating.

It's also a good idea to consult with a healthcare professional if bloating persists or is accompanied by other symptoms.