high fiber...no pooh

Okay, so the title is direct, but here's the deal.  I eat a very healthy diet of 1200 to 1500 calories a day, exercise moderately for 45 minutes a day and more aggressively 1 hour three times a week.  I eat lots of whole grains and fresh produce, and usually eat 35-45 grams of fiber daily.  My balance is about 25% fat, 25% protein, and 50% good carbs.  My caffeine intake is limited to 2 cups of hot tea a day (morning and midday). I also drink about 10 cups of water spread out through the day.  I take fish oil supplements and a multivitamin.  I currently weigh 186 pounds, down from 213 almost a year ago (slow and steady...).  I am 31 years old.

Problem is, I only poop 2-3 times a week.  It's always a "good" pooh (not diarrhea or anything), but I feel that with my fiber and water intake, I should be more regular.

Any thoughts on how to increase my regularity?  I feel sliggish if I don't poop at least every 36 hours or so.  I've tried Activia yogurt for 30 days and that did not do the trick.

Have you tried adding lemon slices to your water?  Warm water also helps instead of cold.  Also tried and true is some prunes.  Some people are just made that way, unless you get constipated, I wouldn't worry too much.

If it hurts when you have a BM or if you feel uncomfortable for not going daily, I would see a doctor.

If you have no pain or discomfort, this may be your normal way and don't worry about it.

Each of us require different amounts of fibre. Too much fibre can lead to constipation as well.

If the 2 - 3 times a week phenomena is something that you've had your whole life that would suggest it's normal for you.  But if it's something that's only happened since you've been losing weight, there's going to be a connection somewhere.

I'd suggest drinking more fluids...  Another glass at least for every 20 minutes of exercise you do to combat dehydration.  Warm fluids are good.  You could try exchanging meat and eggs for more fish and pulses (legumes).... eggs & meat can be 'binding' whereas oily fish and fibrous pulses are more easily digested.  If you eat a lot of raw vegetables & salads try having more cooked vegetables and soups ... again they're more easily digested.

Does your multivitamin contain iron?....  Iron supplements can be constipating especially if your diet is well-balanced and contains plenty of iron already.

Finally... for someone your size, age and being pretty active I'd have said that 1500 cals should be your minimum intake.  1200 is very low and 'volume of food in' will have an influence on the 'volume of waste out'.  Have a day where you get a 'maintenance' intake of food soon - say 2000 cals - and increase your portion-sizes all round.... especially any fats like olive oil.

If nothing changes, if you're worried or if you start experience stomache-aches, straining or pain when you try to go... do see your doctor.   Hope something in there helps.

When l first started to change my eating habits and exercise, l was constipated even though l drank about 10glasses of water. l decreased meat intake and increased legumes, increased water especially on days that l exercise, and added benefiber, 1 scoop in my greek yogurt. Have been regular ever since, l dont know what did it exactly but the combination worked. Also when l eat the bran muffin from trader joes, l am guaranteed to go.

You need to find the "magic" food that works for your body.  For me it's Shredded Wheat.  No matter how diligent I am with the water, whole grains, etc., I have problems unless I get my morning shreddies.  I eat the Kashi Autumn Wheat 'cause I have a sweet tooth!

Try staying away from artificial sweeteners... those are problematic for me in that dept.

Like gi-jane mentioned, it might just be normal for your body.  Some of us just have slow digestive systems!

You should get to a point where you are having one or more everyday. It can be several things. I would definitely start taking probiotics. You can buy them at whole foods or any health food store. I prefer in capsule form by a brand called 'JARRO'. These don't require any refrigeration and are excellent. They have a special coating on them so the bacteria survives the stomach acid and gets the colon where you need it.  You need the good friendly bacteria for digestion. A lack of it and constipation becomes regular. Another reason some people have problems is a lack of good stomach acid for digestion. Before each meal, take 2 tablespoons of apple cider vinegar mixed with 1/4 cup of water. Be sure to rinse your mouth with a mouthfull of water afterward as the cider can be hard on tooth enamel. Another trick is drinking a cup of coffee in the morning. It can increase stomach acid production by almost 400% Which for some people isn't as much as it sound as they don't have a lot to begin with.

Original Post by gi-jane:

Finally... for someone your size, age and being pretty active I'd have said that 1500 cals should be your minimum intake.  1200 is very low and 'volume of food in' will have an influence on the 'volume of waste out'.  Have a day where you get a 'maintenance' intake of food soon - say 2000 cals - and increase your portion-sizes all round.... especially any fats like olive oil.

 

I couldn't agree more.

Do you do any Yoga?  Some of the twists and inversions really stimulate the intestinal track to move.  Just make sure to do them properly.  And oddly (and somewhat grossly ) enough I have found  that ab-cruches on a Roman Chair are a sure fire mover.  It must be something about compressing and uncompressing the Abs.  Good Luck

One cup of coffee in the morning, and I'm good - might work for you.

Thanks for the replies everyone.  Today, I upped my calorie intake to 1800 (went out for lunch, that made the difference...mexican restaurant...shrimp fajitas (unfortunately cooked in oil), no tortillas, no rice, and about 2 tablespoons of refried beans, did have 8 fried corn tortilla chips...couldn't resist).  Today was also a more intense workout day which for me meant 30 minutes on a recumbent bike and 15 minutes of very hard rowing on a rowing machine.  I drank some warm water with lemon also.  I'd like to try the probiotic supplements that someone mentioned.  I would also love to try coffee, but unless it's really sweet and creamy I hate the taste, so I stick to tea mostly.

Again, your suggestions are great.  If anyone has suggestions on how to make a great cup of coffee that's healthy, moderately sweet, creamy, and won't kill my efforts, let me know...I try not to use too much artificial sweetner.

If you're eating plenty of fiber and drinking plenty of water, and you're not having any problems with your pooping other than frequency, maybe that's just the way your body works... not everyone is exactly the same.

  Ditto on the caloric increase. You're doing well, but don't get too uptight.

  For me, ground flax seed in my AM oatmeal does the trick. It's good for your fiber intake, with both soluble and insoluble fiber, and it's the main ingredient in some fiber based constipation remedies.

  Word to the wise, though. Sneak up on 2 Tbsp/day. It can shock your system and then you will be dealing with the opposite problem. ;-)

-CD

Try as earlier suggested, fresh lemon juice(whole) with a cup of hot water first thing in the morning...and try to be religious with it for as long as you can.

I've also discovered recently that sometimes after drinking green tea with/out lemon 1st in the morn takes me toilet.