How to Handle Constipation & a Low-Carb Diet

Many of the foods lowest in total carbohydrates, and thus natural choices for people who eat low-carb diets, are also low in fiber. A diet low in fiber may be a cause of constipation, but low-carbohydrate eaters need not despair. Pay attention to a few simple dietary guidelines--easier to learn than the rules of any low-carb diet--and digestive backup should not occur. Achieving a certain balance in your diet is a natural remedy for this uncomfortable ailment.

Instructions

• 1

  Drink plenty of water every day. Only you know how much hydration you need. Start with the well-known six to eight 8-ounce glasses of water per day. Add more if you exercise a lot. Some caffeinated and alcoholic drinks may be low-carb, but they also tend to dehydrate, which can be constipating, say the National Institute of Diabetes and Digestive and Kidney Diseases and National Institutes of Health. Seltzer, herbal tea, and plain old H20 help keep your system clean and motile. Carry a cup, mug or bottle with you at all times.

• 2

  Eat high-fiber vegetables and lower-carb nuts in moderation. If the diet you follow allows whole grains, eat them in moderation as well. When counting the carbs of the foods you eat, you may subtract the fiber from the total, so a food with 15 grams of total carbohydrate and 7 grams of fiber per serving counts as 8 grams toward your daily total.
  The Mayo Clinic, reporting on the National Academy of Sciences' Institute of Medicine's recommendations, lays out the following guidelines: Men age 50 and younger should consume 38 grams of fiber daily, men 51 and older need 30; women age 50 and younger should consume 25 grams of fiber daily, men 51 and older need 21. (ref 2) These totals can be quite challenging when combined with a low carbohydrate goal. Some vegetables with a high fiber to total carb ratio are alfalfa sprouts, broccoli, cabbage, jicama, spinach, and watercress. Higher-fiber, lower-carb nuts include almonds, macadamia nuts, and unroasted sunflower seeds.

• 3

  Talk to your doctor. If you don't experience relief of constipation by following the above recommendations, speak with your doctor about adding fiber supplements, such as psyllium husks. In addition to seeking medical advice or supervision--any laxative, even a natural one, can be habit-forming--carefully check the label of each fiber supplement you might try. Some fiber laxative drink mixes contain sugar.