Constipation on a low carb diet
Studies have shown that drinking large volumes of both of these have a diuretic effect on the body. A cup of black beans, for example, has 41 grams of total carbohydrates, but 15 of those grams come from dietary fiber. Water cleanses and detoxes your body, so it washes out all the toxins, including your stools. Too much protein (and food in general) in the body means your liver and kidneys have to use lots of water, which will dehydrate you. A significant amount of the carb content of beans actually comes from fiber, which makes them great for preventing constipation. Fibre aids digestion, and without it you could be setting yourself up for a hard time. A cup of frozen spinach, for example, will supply 4 grams of fiber, while winter squash and Brussels sprouts each contain 3 grams per cup. Well dehydration causes your stools to harden which inadvertently leads to constipation. Exercising also increases your nitric oxide levels, which helps your colon to empty. Raspberries, for example, have just 15 grams of total carbohydrates per cup, with 8 grams of that coming from fiber. Include generous servings of veggies to get your recommended fiber intake, which can range from 21 to 38 grams daily, depending on your gender and age. You can also up your constipation-fighting fiber intake by eating nuts, which are naturally low in carbs. The following foods, spices and herbs are reputed to be natural laxatives: prunes, aloe vera, sour figs, cayenne pepper, turmeric, ginger, garlic, citrus fruits, omega-3 fatty acids, beans, avocados. This helps your gut to work more effectively, digesting everything much more quickly. Prebiotics (provided by bananas, berries, asparagus and onion) can also do the trick.
Satisfy your sweet tooth and up your fiber intake by reaching for berries, which tend to be lower in sugar and higher in fiber than other fruits. Based in Ontario, Canada, Tremblay is an experienced journalist and blogger specializing in nutrition, fitness, lifestyle, health and biotechnology, as well as real estate, agriculture and clean tech. Low-carb and high-fiber, veggies are great for fighting constipation. (As we said, water prevents your stools. Sylvie Tremblay holds a Master of Science in molecular and cellular biology and has years of experience as a cancer researcher and neuroscientist. You can avoid constipation on even the most low-carb restrictive diet by adding more veggies to your meal plan. Also, tuck in to foods that are rich in natural probiotics, such as kefir (a fermented milk drink similar to yoghurt) and sauerkraut. But just to make sure, consult your doctor first because these types of diets have their fair share of risks, and not all bodies are strong enough to handle it. Chickpeas offer 35 grams of carbs per cup, which includes 10 grams of fiber. An ounce of almonds, for instance, has just 6 grams of total carbs, with 4 of those coming from fiber. Instead of breaking down for energy during digestion, it bulks up and softens your stool, which keeps you regular. Or, snack on pistachios, which have 8 grams of total carbs including 3 grams of fiber. Thankfully, simply making a few tweaks -- including getting more fiber and water -- can get you back to normal. Protein is processed and broken down by the liver and kidneys, and both these organs use water to do this. So the more water your body uses, the more dehydrated it becomes. If the above tips sound like too much effort, a supplement is the last resort.
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