Diet/Protein Shakes and Constipation

LFC5Times

Over the last few months I have tried to change to a low carb/high protein diet as well as joining the gym.

I would take a Protein Shake most days, usually after the gym - consisting of two scoops and filled with water.

My diet before I changed to a low carb/high protein diet would of consisted of a 2-4 slices of wholegrain bread day and potatoes 3/4 times a week, also a fair bit of pasta. I have now cut all them out of my diet for the most part, bar the odd lapse.

Just wondering is there any link between protein shakes and constipation or low carb diets and constipation? As I have been suffering from constipation on/off for the last few weeks or so.

metamorphosis

Lay out your full days food - it could be that you are low on fiber. I doubt it's the shake.

Maybe start taking a fiber supplement. Psyllum husks are brilliant for getting thing moving as is a spoon or two of coconut oil.

LFC5Times

ULstudent wrote: »

Lay out your full days food - it could be that you are low on fiber. I doubt it's the shake.

Maybe start taking a fiber supplement. Psyllum husks are brilliant for getting thing moving as is a spoon or two of coconut oil.

Thanks

Breakfast: Porridge with milk, 3 brazil nuts, 5 almonds, and a tablespoon each of sunflower seeds and pumpkin seeds
Two boiled eggs with two dark rye ryvita and a cup of tea.
Two twinlab fish oils

Mid Morning: Gym and a protein shake after - two scoops of whey and filled with water.

Lunch: One of --- Wrap with Tuna Seetcorn,Coleslaw & Cheese///Cream of Chicken Soup and 3 Ryvita with Cheese,Onion & Coleslaw///Tin of Tuna,a couple of slices of processed ham, coleslaw,cheese,onions,peppers,beetroot,spring onion,iceberg lettuce,cherry tomatoes

Mid Afternoon Snack: A few peanuts and mandarin Orange

Dinner: One of Chicken Breast or Fish (Salmon/Haddock/Other Fish) with either stir fryed vegetables or steamed vegetables (carrots,beansprouts,peppers,onions,iceberg lettuce,spring onion)
Glass or two of Milk

I would also drink around 1.5 litres of water a day,maybe more but always at least 1.5 litres.

EileenG

One thing that strikes me is you don't have any decent sized portions of leafy green veg. Add a big pile of broccoli or spinach or cauliflower or green beans or kale or beet greens or rhubarb to your meals, and constipation should not be an issue.

I would also cut the PWO shake to one scoop of whey. That should give you 25-30g of protein, which is plenty. 50g of protein at a time is more than you need.

LFC5Times

EileenG wrote: »

One thing that strikes me is you don't have any decent sized portions of leafy green veg. Add a big pile of broccoli or spinach or cauliflower or green beans or kale or beet greens or rhubarb to your meals, and constipation should not be an issue.

I would also cut the PWO shake to one scoop of whey. That should give you 25-30g of protein, which is plenty. 50g of protein at a time is more than you need.

Hi Eileen, unfortunately despite trying a few times - I cant stand the taste of cauliflower or broccoli, I haven't tried spinach in a while but that was the same. Along with bananas they are some of the foods I just can't eat despite every so often trying them again.

As regards the PWO shake, I will drop down to one scoop alright.

Is there any seeds/oils I could take with my porridge to help my overall fibre intake?

I read before that magnesium can be good for bowel movements?

EileenG

Magnesium is good. Coconut oil is good. Stewed rhubarb is good. Beetroot is good (but beware the red poop, can be scary the first time you see it).

Psyllium husk is good. I have a recipe where you bake mini-muffins with it.

metamorphosis

Get an egg, add 2 tbls wheat germ or wheat bran, 1 tbls psylum husks, 1 tbls milled flax, 1 tbls spoon cocoa powder, 1 tbls xylitol or other sweetner, drop almoond or vanilla essence, 3 tbls water, 1/2 tsp baking powder.

Mix all together until creamy in a small bowl or mug - microwave for 2 min on high and voila you have a pooper muffin.

Let a little fresh cream or peanut butter melt over it if ya want an added kick to htis pooper muffin.

Also - this flax bread tastes lovely and will have you pooping fairly quickly: http://www.recipezaar.com/recipe/Coffee-Cup-Flax-Seed-Bread-295453

LFC5Times

EileenG wrote: »

Magnesium is good. Coconut oil is good. Stewed rhubarb is good. Beetroot is good (but beware the red poop, can be scary the first time you see it).

Psyllium husk is good. I have a recipe where you bake mini-muffins with it.

Hey do you mind posting up the recipe for the mini muffins? Also the rough amount of calories/protein/carbs/fibre in them. Thanks

ULstudent wrote: »

Get an egg, add 2 tbls wheat germ or wheat bran, 1 tbls psylum husks, 1 tbls milled flax, 1 tbls spoon cocoa powder, 1 tbls xylitol or other sweetner, drop almoond or vanilla essence, 3 tbls water, 1/2 tsp baking powder.

Mix all together until creamy in a small bowl or mug - microwave for 2 min on high and voila you have a pooper muffin.

Let a little fresh cream or peanut butter melt over it if ya want an added kick to htis pooper muffin.

Also - this flax bread tastes lovely and will have you pooping fairly quickly: http://www.recipezaar.com/recipe/Coffee-Cup-Flax-Seed-Bread-295453

Thanks I must try that flax bread. Out of interest what is a straight sided coffee cup? I presume just a cup with no edges or grooves?
Is that bread high in fat or is it just me?

Thanks

gavtron

As it happens i came across this recipe for flax bread yesterday:

http://video.about.com/lowcarbdiets/Focaccia-Style-Flax-Bread.htm

Fairly easy to do as well, but i'm not sure what kind of oil they are using there it's not specified?! Any suggestions? really want to try this out!

ApeXaviour

Frozen berries from tesco/dunnes are good value and keep me good'n'regular . I just throw them in with my shake!

Berries (without sugar added) are fine while moderately low carbing (ask eileen)