How do people on low carb diets prevent constipation?
It amazes me to think that some people do low carb diets and don’t get constipated?
How so?
The first 2 weeks when foods are limited you still eat a high fiber diet – just these 4 foods which should be eaten daily during induction, gives you 33.5grams of dietery fiber – well over the RDA of 25g & much higher than the Standard American Diet. After 2 weeks, you are allowed almost all nonstarchy vegs (less than 25g net carbs in week 3)
21g total carbs – 13g fiber – 8g net carbs – Lettuce, Romaine- 1 head
12g total carbs – 8g fiber – 4g net carbs – Celery – 4 cups chopped
6g total carbs – 4.5g fiber – 1.5g net carbs – half an avocado
8g total carbs – 8g fiber – .5g net carbs – Flaxseed 1 ounce 4T
————————————–…
47g total carbs – 33.5g fiber – 14g net carbs
* Dietary fiber RDA (recommended daily allowance) values are based on 25 grams of dietary fiber per day. It is generally recommended that adults eat 25 – 30 grams of dietary fiber per day.
Low carb doesn’t mean no carb. You have to increase your water and fiber intake. Fiber One granola bars are pretty good. Also, since you can’t eat candy, you tend to eat a lot of nuts, seeds, and things that are low carb but high in fiber. If I eat cereal I eat high fiber like Kashi. Since I went on a low carb diet my system has actually become a lot more…easy to live with.
References :
They drink water regularly… Juices, fruits and veges really helps to avoid constipation…
References :
I think that you would have to know what exactly is it that they are eating. If they are eating foods that are high in fiber, such as fruits and veggies then that might explain it. It could be that they might be taking fiber supplements to help to prevent constipation as well, especially if they are not receiving enough fiber in their foods. I hope this was helpful. If you are on a low carb diet and still want to remain regular it is especially important that you:
1. Drink plenty of water throughout the day. Drinking water will eliminate toxins and ease your body’s waste removal through bowel movements. It also prevents stools from hardening and becoming trapped or impacted in the rectum and intestines.
2. Eat fruits and veggies, which contain fiber that will keep your digestive system running smoothly.
3. Exercise. Doing so will help guide waste through the intestinal tract and stimulate intestinal contractions to move the waste to the rectum for evacuation
I hope this was helpful to you. Take care & Good Luck. ~Times-in-Ohio.
References :
http://www.livestrong.com/article/80406-avoid-constipation-lowcarb-diet/
The first 2 weeks when foods are limited you still eat a high fiber diet – just these 4 foods which should be eaten daily during induction, gives you 33.5grams of dietery fiber – well over the RDA of 25g & much higher than the Standard American Diet. After 2 weeks, you are allowed almost all nonstarchy vegs (less than 25g net carbs in week 3)
21g total carbs – 13g fiber – 8g net carbs – Lettuce, Romaine- 1 head
12g total carbs – 8g fiber – 4g net carbs – Celery – 4 cups chopped
6g total carbs – 4.5g fiber – 1.5g net carbs – half an avocado
8g total carbs – 8g fiber – .5g net carbs – Flaxseed 1 ounce 4T
————————————–…
47g total carbs – 33.5g fiber – 14g net carbs
* Dietary fiber RDA (recommended daily allowance) values are based on 25 grams of dietary fiber per day. It is generally recommended that adults eat 25 – 30 grams of dietary fiber per day.
References :