Constipation: A First Time for Everything

Feeling a little constipated on the Elimination Phase of the diet? This may be a rather new experience for some people following the protocol in my book or on a low FODMAP diet for the first time.

This is a good time to review basic constipation prevention measures. After all, FODMAPs isn't everything!

* Increase your water consumption. This might need extra attention if you were previously drinking a lot of coffee, fruit juice, or regular soft drinks. Your body might be missing those fluids, even if it is not missing the FODMAPs!

* Increase your activity level. Even some light walking after meals may help. Consult your physician before sharply increasing the amount or intensity of exercise.

* Eat higher fiber choices from the allowed grains and starches, such as oatmeal/porridge, oat bran, winter squash, brown rice, rice bran, quinoa, corn pasta, and potatoes with the skin.

* Try larger portions of the allowed vegetables.

* Eat regular meals. Nothing in = nothing out?

* If your doctor has advised that you use laxatives or fiber supplements, use them every day to PREVENT constipation, rather than waiting to TREAT constipation. The latter approach often leads to a viscious cycle of contipation-overtreatment-diarrhea-nothing in the pipeline-constipation. Half a dose or even a quarter of a dose daily together with a low FODMAP diet might do the trick--experiment.

* Check your supplements. Calcium supplements, especially calcium carbonate, are sometimes culprits. On the other hand, adding a magnesium supplement might help prevent constipation. Doses over 350 mg/day (for adults) may have laxative effects. Work with your health care provider to choose an appropriate dose.

* Probiotics, taken regularly, might help.

Comments

[alice]

fab advice

[jean aldridge]

Hi Patsy,

I have perused the blog topics but I still have a question about the challenge phase. I know the higher up on your list the higher the punch the food will pack. However, do I challenge myself with a fiber bar if I NEVER eat store bought fiber bars? If so, what does that tell me? I am just confused and worried I will do the challenge phase incorrectly-I am more worried about this phase than the elimination phase. Also, I am a week in to the elimination phase. Now, while my upper abdomen pain is lessened I am still having lower intestinal cramping before and during poo(s). Should I continue on the elimination path? Sincerely, Discouraged-jean

[Patsy]

I don't think there is much point challenging with foods you never ate before, or if you aren't really feeling better on the low FODMAP diet anyway. I encourage sticking with the diet for several weeks before coming to a conclusion, though, unless it is actually making you feel worse for some reason.

[Laura]

Is mangosteen/Luo Han Guo a FODMAP? It's an ingredient in an electrolyte drink mix I was looking at (Ultima Grape). It's sweetened with Stevia so I thought it might be safe.

[Patsy]

Sorry, no info is available on these.

[BJ]

I have been IBS-A for nearly 30 years. When I first started FODMAP in April I did become more C than usual. Due to the decrease in my D, I was finally able to increase my fiber intake with FODMAP safe choices and have experienced a significant improvement in my symptoms.

[Patsy]

BJ--Yes!!!