Low-carbohydrate diets help people lose weight by limiting carbohydrates, such as bread, rice and pasta, in favor of protein-rich foods, including meat, eggs and dairy. Unfortunately, low-carb diets can cause constipation because they often lack fiber, according to the University of Florida. If you're on a low-carb diet and are experiencing constipation, you don't need to quit the diet. You can stay on a low-carb diet and handle constipation by adding a few healthy foods into your diet.
Step 1
Eat more vegetables every day. Many vegetables are low in carbohydrates and provide a good amount of fiber. According to the University of Florida, the fiber found in vegetables increases the bulk weight of stool so that you have regular bowel movements. The more vegetables you eat, the easier bowel movements you'll have. Watch out for the high-carbohydrate vegetables, such as corn, carrots and potatoes. Choose leafy green vegetables and cruciferous vegetables, such as cauliflower and broccoli, instead.
Step 2
Add whole grains back into your diet if you've chosen to eliminate them. Whole grains, such as brown rice, whole-wheat bread, oats and bulgur, are rich in fiber, according to the University of Florida. The Atkins low-carb diet website recommends getting fiber in your diet because it actually slows the rate that glucose goes into the bloodstream, reducing the body's need to store food as fat. In addition, whole grains can help reduce your constipation.
Step 3
Consume nuts and seeds as a high-protein yet fiber-rich snack. Nuts, such as almonds, cashews and macadamia nuts, have some carbohydrates, but not many. They are rich in protein and high in the healthy type of fat, which makes you feel full longer. Nuts and seeds also contain fiber, according to the University of Florida, so eating nuts or seeds as a snack once a day could decrease constipation.
Step 4
Take a fiber supplement, such as psyllium husk. The Atkins diet website recommends using 1 to 2 tbsp. of psyllium husk each day to increase your fiber intake. Psyllium husk allows you to pass stools easier. Mix the powder with water or sprinkle it on a food, such as oatmeal or yogurt. Drink a glass of water with it so it digests easily.
Things You'll Need
- Psyllium husk fiber supplement
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