Constipation is a common side effect of following the Atkins diet plan. A solution for the associated discomfort, pain and bloating is invaluable to those who suffer from it.
Definition of Constipation
Constipation is defined as having fewer than three bowel movements in a week. It is not a disease, but a symptom related to a poor diet most of the time. Each year, $725 million is spent on laxatives.
The danger of constipation lies in the possibility of developing hemorrhoids, anal fissures (tears in the skin around the anus), rectal bleeding and fecal impaction (hard stool packed in the intestines). Constipation may increase the risk of diverticular disease, the presence of pouches in the colon that could get infected and inflict severe pain.
Atkins Diet Plan
The Atkins diet consists of four phases. In the first, the induction phase, only 20 grams of certain carbohydrates are allowed while constipation-causing foods, such as meat and cheese, are unlimited. Because carbohydrate foods are the main source of dietary fiber, constipation is not surprising.
A sample Atkins diet plan in the induction phase provides only 13 g of fiber---assuming you eat 4 cups of lettuce for your lunch salad and 2 cups of sautéed spinach for dinner.
Fiber
The two types of fiber are soluble and insoluble. While the soluble type lowers cholesterol and manages blood sugar levels, it is the insoluble fiber that promotes regularity. This type of fiber does not get digested. When it moves to the large intestine or colon, it adds bulk, increases stool weight and draws water to the gut. This causes the bowel movements to pass through more often.
Women and men less than 50 years old need 25 g and 38 g total fiber per day (21 g and 30 g for women and men older than 50), respectively. Wheat bran---whole wheat---has the most insoluble fiber and is the best bulking agent. Fruits and vegetables are not as potent because their fiber is soluble and is digested by gut bacteria.
Whole wheat bread, pasta and cereal are off limits in the first phase of the diet and are generally discouraged thereafter.
Boosting Fiber in Atkins
The Atkins diet recommends numerous supplements, including fiber. When all is said and done, make sure the 20 grams of carbohydrates you consume in the induction phase are high-fiber foods.
Blackberries, pears, apples, dried figs, kiwi, peas, bulgur, whole-wheat pasta, beans, lentils and oat bran are high in insoluble fiber along with whole wheat. Non-carbohydrate foods that provide fiber are avocados, almonds and flax seeds. Broccoli, cauliflower and green beans are non-starchy vegetables that are good sources of fiber.
Water and Fiber
Water softens the bowel movement to pass it easily. Therefore, drink more water when you increase your fiber intake. In addition, during the initial phase of Atkins, most of the weight lost is water, and it is crucial to replenish that to maintain hydration. Drink at least eight cups a day, preferably more.
Food vs. Supplements
Another cause of constipation is low food intake. The less people eat, the smaller the stools they produce, and the longer it takes for a bowel movement to pass through. Women are more likely to suffer from constipation than men because they tend to eat less.
Inadequate food intake with Atkins, combined with low fiber, sets you up for constipation. Beyond fiber, make sure you are eating your vegetables and the allotted carbohydrate foods before considering a supplement.
References
- National Digestive Diseases Information Clearinghouse Website: Constipation
- Nutrition Action Health Letter; "Exit Strategy: How to Get Regular"; March 2009
