Low-carbohydrate diets have been around in one form or another since the 1970s, when Dr. Robert Atkins first published "Dr. Atkins Diet Revolution," a book on what is probably the best known low-carb diet. Constipation, however, is a fairly common problem with low-carbohydrate diets. A few simple strategies can help if you are suffering from constipation.
Low-Carb Diets
A typical low-carb diet emphasizes protein and fats, but as the name implies, carbohydrates are limited. The USDA Food Pyramid recommends 50-70 percent carbohydrate in the diet; by comparison, low-carb diets recommend less than 40 percent and in some cases, less than 25 percent. Atkins' original diet recommended only 20 grams of carbohydrate per day, about the equivalent of 2 cups of raw vegetables. Other low-carb diets allow varied amounts of carbohydrates: Sugar Busters allows 30-40 percent carbohydrate; The Zone allows 40 percent.
Low-Carb Diets and Bowel Habits
The Mayo Clinic, in a discussion of low-carb diets, notes that one difficulty as related to bowel habits is that carbohydrates contain the fiber needed by the bowel. Fruits, vegetables and whole grains are good sources of fiber, while proteins such as eggs and meat, or fats such as butter, have little to no fiber. By limiting the intake of carbohydrate, the dieter is automatically limiting fiber as well. The result, even if the dieter is drinking adequate fluid, is the dry hard stools of constipation. In fact, one study reported in the June 2009 issue of "Clinical Gastroenterology and Hepatology" actually found that using a low-carb diet for patients with irritable bowel syndrome reduced their frequent loose stools.
Strategies to Manage Constipation
Should constipation result from a low-carb diet, the National Digestive Diseases Information Clearinghouse has a number of recommendations. First, fluid intake should be increased. The fluids should not be caffeinated nor should they contain alcohol, as both have a dehydrating effect. Second, increased physical activity often helps to improve bowel function---and may increase weight loss as well as muscle tone, both desirable outcomes for dieters. Third, it is important not to ignore the urge to have a bowel movement and to allow adequate time, as suppressing the urge allows more water to be drawn out of the colon, increasing the hardness of the stool. Finally, laxatives or stool softeners may help. A laxative that supplies bulk to replace the bulk lost by lack of fiber from limited carbohydrates would be a good choice.
Considerations and Warnings
It is important to recognize that a change in bowel habits may be a symptom of some diseases, such as multiple sclerosis or diabetes. And continued constipation with straining to have a stool may worsen hemorrhoids. If you have any questions, you should consult with your health care professional, particularly if the strategies above do not help the problem.
References
- Everydiet: Low Carb Diets, March 2011
- National Digestive Diseases Information Clearinghouse: Constipation, July 2007
- http://www. Mayoclinic.com: Weight loss, Low-carb diet, Mayo Clinic staff, May 1, 2010
- "Clinical Gastroenterology and Hepatology": A Very Low-Carbohydrate Diet Improves Symptoms and Quality of Life in Diarrhea-Predominant Irritable Bowel Syndrome, Austin GL, Dalton CB, Hu Y, Morris CB, Hankins J, Weinland SR, Westman EC, Yancy WS Jr, Drossman DA. June 2009
Member Comments