The South Beach Diet might be an effective weight loss method, but sometimes the side effects can cause discomfort that dampens dieters' enthusiasm for the plan. Constipation is one common complaint among people following this diet, but there are methods you can take to reduce the risk of developing this unpleasant gastrointestinal problem.
South Beach Diet
The South Beach Diet focuses on the glycemic index, a measurement of how foods affect blood sugar, as a way to choose which carbohydrates to eat. In the early phases of the diet, the dieter doesn't eat many carbohydrates, a restriction designed to reduce cravings and encourage a state of fat burning in the body. While the overall diet is not as restrictive as some low-carb diet plans, the first phase does reduce carbohydrate intake to below 10 percent of your daily calories and later phases keep it below 30 percent.
Constipation and Fiber
As with other low-carb diets, the South Beach Diet can cause constipation in some dieters. This occurs because of the low intake of fiber, caused by cutting fiber-rich foods such as whole grains and fruits from the diet. Fiber helps relieve constipation by bulking up stool, making it softer and speeding its passage through the intestines. On a low-carb regimen, such as the South Beach Diet, those fiber-rich carbs are replaced by protein and fats, which slow digestion and cause the formation of hard, compact stool that can be difficult to pass.
Solutions
If you are on the South Beach Diet, you don't need to resign yourself to living with constipation. Instead, opt for recipes from the diet's website or books that are higher in fiber, such as those with beans or plenty of leafy green vegetables. Take advantage of the ability to add more fruits and vegetables as the diet progresses, choosing those with high fiber content to make up the portion of your meal that includes them. If necessary, consider adding a fiber supplement, such as psyllium husk or flaxseed, to your daily diet to boost the fiber content without altering your meal plan.
Considerations
Avoid taking laxatives other than bulk-forming supplements to reduce constipation caused by the South Beach Diet. Laxatives can cause long-term gastrointestinal problems and nutritional deficiencies by reducing your body's ability to absorb nutrients. Remember to drink plenty of water while on the South Beach Diet as well, since insufficient water intake can lead to gastrointestinal distress.
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