You may experience days when you aren’t “regular,” but what exactly is constipation? Constipation is defined by the American Gastroenterological Association (AGA) as having infrequent (less than three times per week) or difficult-to-pass bowel movements.
Constipation is not only unpleasant, but it can also raise the risk of haemorrhoids and diverticulosis (pouches in the colon’s walls). Constipation can be a problem with some diets, but there are ways to maintain your digestive tract in tip-top shape.
6 Reasons your weight-loss plan may cause constipation
1. Rapid weight loss or too few calories
Constipation is a danger with any calorie-reduced diet. It is commonly caused by reductions in the volume of food waste and the velocity at which waste moves through the digestive tract. Rapid weight reduction, especially on a very low-carb diet, might increase fluid loss, resulting in hard stools.
Strict diets can cause constipation by lowering the metabolic rate, which is another reason to avoid excessive weight-loss strategies.
2. Inadequate fibre intake
Fibre is an indigestible carbohydrate that softens and bulks up faeces, allowing them to travel through the digestive tract more quickly and easily. If you exclude entire grains, fruits, and legumes to save calories and carbs, you will most likely be deficient in fibre. Increase your fibre intake by eating low-carb foods like nuts, seeds, berries, chia seeds, and flaxseeds.
You may receive enough fibre, but not the proper sort of fibre. Poop formation is dependent on two forms of fibre: insoluble and soluble. Insoluble (does not dissolve in water) fibre adds weight to the stool, allowing it to travel more quickly through the digestive tract. Insoluble fibre is found in whole wheat products, nuts, and vegetables. The Soluble (absorbs water) fibre makes the stool softer and easier to pass. Soluble fibre-rich foods include barley, carrots, oats, flaxseed, beans, and psyllium.
3. Meal skipping or fasting
Although intermittent fasting is a popular weight management strategy, constipation is a potential disadvantage when you spend extended periods without eating. Eating a meal instructs the digestive tract to move waste. In terms of stimulating digestive system movement, breakfast is the most significant meal.
Consider adjusting your eating window earlier if you follow an intermittent fasting regimen to take advantage of the morning meal effect on your bowels. whether you don’t usually have breakfast, consider whether including it in your diet helps with constipation.
4. Insufficient fluid consumption
Food accounts for about 20% of your water intake. As a result, eating less reduces this hidden fluid source. On the other hand, you may require more fluids if you eliminate sugary beverages (which is a wonderful thing!) but do not adequately replace them with water or other low-calorie beverages.
Don’t forget to drink plenty of fluids when you increase your fibre intake, whether from foods or supplements. A high-fibre diet without appropriate hydration can actually make faeces more difficult to pass.
Aiming for at least one millilitre of liquids per calorie consumed is a good place to start. If you consume 2000 calories, your fluid goal is 2000 mL (or around 8 cups).
5. Medications and supplements
Have you taken any new supplements to your diet, or do you use a lot of fortified smoothies or bars? Make sure you’re not receiving too much iron or calcium, which might cause constipation.
If you are taking a prescription weight-loss medication, you should be aware that constipation is a possible adverse effect of many of these medications. Consult your doctor or chemist if you have any concerns about drugs causing constipation.
6. A lack of fruit
Many diets restrict fruit in order to reduce calories and carbs. Fruit is, of course, more than just a source of fibre. Fruit is hydrating, and many are abundant in fructose, a natural sugar, and sugar alcohols like sorbitol, which can draw extra fluid into the digestive tract. Some people report that eating too much fruit causes loose stools.
Prunes aren’t the only fruit with a reputation for easing constipation. Kiwifruit is better for constipation than prunes since it causes less bloating and gas. Eating two of these fuzzy fruits per day has been shown in studies to increase regularity.
What can you do to prevent constipation?
Perhaps you’ve increased your fibre and fluid intake, yet constipation persists. Fortunately, there are other options available to you.
Move more
Exercise is not only necessary for any weight-loss regimen, but it also helps move your bowels and strengthens the muscles involved in digestive health. Aim for 30 minutes of activity on most days. Walking, running, or dancing may be especially beneficial since they combine the effect of gravity with the impact of movement.
Don’t ignore the urge to go
If you ignore the initial urge to urinate, the signal may weaken. Meanwhile, the stool hardens, making passage more difficult. Even though the timing is inconvenient, it is worth responding to “nature’s call” to avoid constipation problems later. Consider including a few minutes into your morning routine to allow for this important time in the bathroom.
Add a fiber supplement
Getting adequate fibre from food on a weight-loss diet might be difficult, even with your best efforts, especially if you severely limit carbohydrates. Consider taking a fibre supplement like psyllium (Metamucil), which may be the most effective fibre for constipation.
Try an over-the-counter remedy
If lifestyle approaches alone don’t do the trick, non-prescription laxatives may be useful. Check with your doctor first to ensure they are safe for you to use regularly and which products would be most appropriate.
Create a custom tracker for your gut
A fitness tracker allows you to create a custom tracker for anything you desire. Consider tracking the frequency of bowel movements and stool consistency to identify connections between food choices, activity, supplements, and other factors.
