Constipation always stops me dieting

[MrsMeanwhile]

I'm overweight and my body hates it. I feel lethargic, my back hurts, my blood sugars are not ideal, my legs swell.

I know what I need to do but every time I give up fast carbs I get too constipated. I have tried everything: magnesium, chia seeds, more insoluble fibre, more soluble fibre. I end up with constipation and stomach aches. So I have to stop and get back on the bran flakes and bread, get my bowels regular again - and the weight sky rockets.

I always thought I had IBS-C type but it turns out it my IBS was just an intolerance to dairy. So now not IBS but just constipation. I think it runs in my family tbh.

When I eat fast carbs my body go hypoglycemic so I need to keep eating to stop myself having low blood sugar.... More weight gain.

I'm praying someone here reads this, has been in the same position and has a magic solution (preferably an easy to follow meal plan!!).

Help me, my clothes don't fit and my self esteem is plummeting. Praying for colder weather so I can hide under a coat again.

that all sounds delicious! good ideas thanks

Do you like coffee OP? A strong black coffee and a big glass of water first thing in the morning works for me. More veg makes no difference.

For the swollen legs thing, try to reduce your salt intake (it's well hidden in a lot of processed food). Don't cook with it and don't add it to anything. Crisps are your enemy too!

You might find drinking more water helps with this as well. As will losing weight.

Speaking from experience.

Drinking lots of water helps when I get constipated and counterintuitively, with water retention and swelling of the legs. At least two litres a day keeps things regular.

@MrsMeanwhile , I think perhaps you might need to look toward Dr Michael Mosley and his diabetes eating plans if you need help. His plans have been proven to reverse diabetes and he also deals with problems like the constipation

His plans let you eat delicious food without feeling like you are missing out. The general gist is home cooked, ditch the processed, eat the veg - lots of veg of all colours - eat a rainbow , cut the red meat and include healthy oils to the diet

Its taken me a long time getting used to veg, always was a veg dodger being a child of the 60's where it was all boiled to death. But there are so many lovely veg out there that can be prepared in so many ways that make them tasty and appealing. Even including a bowl of easy veg soup to a lunch ups the veg intake

My good days meals go along the lines of Greek yoghurt with frozen berries ( defrosted ) oatbran and ground flax or muesli for breakfast. Lunch will be a filled pitta - loads of salad, some kimchi and other pickles, and tinned fish usually and perhaps an egg. Dinner will be whatever family dinner Im cooking, with tweaks. I now use cold pressed rapeseed oil in a spray bottle, I use an air fryer , veg is shoved in everything, so a chicken curry will have spinach, mushrooms, chickpeas in it , a Shepards pie will have lots of that frozen small veg in it and a topping of sweet potato and served with baked beans. Just simple quick family meals