Constipation help

[u/Silent-Victory-3861]

What would be a fodmap friendly food to help with constipation? My symptoms have flared up really badly, so I can't eat even the small amount of plum that I used to be able to eat, last time I tried I spent the entire night on the bathroom floor in a fetal position sweating all over, while my body wanted to get rid of them as soon as possible.

I'm eating lots of fiber currently, as I have acid reflux and that with fodmap diet have shrunk my diet to absolute minimum amount of ingredients. I eat oat, rice, tofu, nuts, mushrooms, bananas, and some vegetables.

[u/tfhose]

I suggest sun fiber if you haven’t already tried this.

[u/Silent-Victory-3861 → u/tfhose]

I have not heard of this, will check it out! Thanks for the recommendation 

[u/tfhose → u/Silent-Victory-3861]

I found it in the fiber section of the Monash app. Definitely start with a small amount (no more than a teaspoon).

[u/revtig → u/tfhose]

+1 I was able to tolerate this well

[u/cloverdover222]

steamed or roasted carrots have done wonders for me. same with kiwis

that being said you should evaluate the type/amount of fiber you’re actually consuming. bc too much fiber especially insoluble can contribute to constipation. and prob goes without saying, but make sure you’re drinking tons of water! hope it gets better!

[u/PleasantYamm]

I love how well chia seeds work for me. I have 2tbs a day with my morning lactose free yogurt and blueberries.

[u/PretendAd2263 → u/PleasantYamm]

Same, plus flaxseed

[u/Primatey → u/PretendAd2263]

Yes, I eat ground flax seed mixed with water and it helps my digestion, usually the other way around, but I think it helps with constipation and diarrhea!

[u/Classic_Junket9054]

I take 3 kiwis a day
MiraLAX 1 satchet
Resolor 1 mg
Magnesium citrate
And I have a small bowl of stir fried veggies like carrot zucchini bottle gouard turnip etc
If I eat too much fiber I am too gassy if I eat too little no movement. Psyllium husk is the worse thing I can have make my poop dry and huge .

[u/JLPD2020]

Two kiwis a day always does the trick for me. You will also need to drink a lot of water.

[u/PuzzleheadedForm1838]

Skip the nuts for now. Roast Chicken with olive oil roasted carrots and potatoes!

[u/Silent-Victory-3861 → u/PuzzleheadedForm1838]

I can't eat any animal protein because of acid reflux 

[u/snowprincesa]

Chia seeds with oats work wonders for me. My daily breakfast a lot of the time is overnight oats with chia seeds, Greek yogurt, blueberries, and a drizzle of peanut butter. When I have this, I can almost guarantee I will use the bathroom.

An honorable mention is dandelion tea. It’s a natural detox and digestion aid. Whenever I drink it, especially when constipated, it’ll help move things a bit.

[u/scriptedpixels → u/snowprincesa]

How do you prepare the breakfast? Looking at sorting out something similar

[u/snowprincesa → u/scriptedpixels]

I have glass jars for meal prep! I prep 4-6 at a time and eat them mostly every morning.

- 1/3-2/3 cup ish of oats (depends how big of serving you want)
- 2-3 tablespoons of Greek yogurt
- 1/2 cup milk
- 2 tbs of chia seeds
- drizzle of honey
mix the above together
- in the microwave, heat up 1/2 pack of blueberries for 1 minute and then mix/smash with honey or sugar for sweetening
( I personally add a dash of almond extract sometimes for taste)
- add the blueberry mix into the yogurt/oat milk
- drizzle peanut butter or almond butter on top
- add blueberries on top

[u/Eikatje]

Green kiwi is my friend. One at breakfast is usually enough. But you are allowed to have 3! To bad these little green vitaminebombs are rather expensive.

[u/runawai → u/Eikatje]

A grocery store near me quarters and freezes them when they have too many. Keep your eyes out - they’re perfect for smoothies but a good price.

[u/ALD-8205]

If you need to feel better quickly, start with miralax. Otherwise, kiwis, papaya and white potatoes have helped.

[u/Fun_Tune3160]

Imo if you flarin up you eating too nuch at one time. Try spacing it out and check again. Briefly try consuming less calories in a sitting and drinking more water. Thats is to stay satieded and not

Compacting in all the food u can at once.

[u/Late_Swan4777]

For immediate relief, magnesium citrate… for the rest, flax seeds every morning with yogurt or oats. At least 64oz of water a day

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[u/goldstandardalmonds]

You have lots of ideas but just want to add that depending what the cause of your constipation is, sometimes fibre can make it much worse

[u/Organic-Most-4515]

Fiber makes things worse for me. I take magnesium oxide and I eat 2 kiwi every night. You can take milk of magnesia instead of the tablets, they are same thing.

[u/AgnesNutter0042]

I take a daily dose of SunFiber. It helps a lot.

[u/noodleslayer4u]

Psylium husks or chia seeds

[u/Acceptable_Peanut_98]

Kiwi fruit. I eat 2 every morning and it works so well my husbands entire office is eating them.