How to Avoid Constipation on a Low Carb Diet Naturally

 

ID-10080058

IT HAPPENS. Constipation is a very common complaint with people who are on low carb diets. Here are 8 helpful tips on how to avoid constipation on a low carb diet in the first place.

ID-10034127#1. Water Water Water
This is the number one rule when on a low carb diet. Drink your water. Drink it throughout the day, before and with your meals. You should be drinking the recommended 8 8oz glasses a day. However you get that done, get it done. Keep yourself hydrated and it will keep you out of trouble.

Healthy eating #2. Veggies Veggies Veggies!
The bottom line is you want more fiber in your diet. You want to be eating some sort of veggies with every meal if you can. If you are an egg person in the morning, chop a bit of whatever you have in the fridge and scramble it up. You can also meal prep and have veggies chopped ahead of time. I personally love to pre dice onions, mushrooms and jalepenos and add them to my morning meal. broccoli is an excellent source of fiber and a great source of nutrients. Eating it raw such as a salad topping or Broccoli Slaw will give you better fiber content and make it more beneficial.

Okay now that we got the two obvious things out of the way, KEEP up with them! It is very important.You will know when you’ve been slacking. 2…3 sometimes four days without a bowel movemet can make you start to worry. Plus it isn’t helping your scale go down when you have a colon full of stool. Looking back…did you follow steps 1 and 2? Let’s say you did. Many people on a low carb diet STILL have problems keeping regular and thats okay. Here are more important tips!

#3. EXERCISE!
Exercise is an important part to any reduced carb eating plan. Even walking can be beneficial and stimulate your bowels to work better. As long as you are exercising hard enough to increase your heat rate and breating, it will help stimulate your intestinal muscles to contract (peristalsis) and help to digest food faster in your colon. This limits the amount of water that gets absorbed from your stool and prevents it from drying it out too much.

ID-100120934

#4. Spicy Foods
Anyone who enjoys spicy food knows why this helps. It SPEEDS UP your digestive system. The hotter, the better. I personally like to add jalapenos to my eggs, my salads and sometimes use them as toppings. Other great options are green chilis, spicy salsa(watch the carbs) and even some hot sauces. Some great spices to add to your dish are chili powder and  cayenne pepper. You can top many of your meals with a dash of these to help spice things up.

#5. Nuts
Nuts are another decent source of fiber. Just remember they aren’t exactly induction friendly and they can rack up some carbs quick.
nuts

 

 

 

#6. Fiber
If your still not getting enough fiber from your foods, you can try supplementing with regular fiber. Metamucil is an easy carb free powder you can add to your water. This is great addition to your daily routine if you cant seem to get regular with your low carb diet. NOW products has a psillium husk suppliment that is worth a try.

NOW Foods Psyllium Husk {affiliate link}

#7. Magnesium
Adding a daily supplement of magnesium
may also be an option. It works to relieve constipation in two different ways. First, magnesium relaxes the muscles in the intestines, helping them to function smoothly. It also draws water into the intestines and softens the stool, making it easier to pass. I personally like Doctor’s Best products. You can try them here if you’d like.

Doctor’s Best High Absorption Magnesium {affiliate link}

#8. Natural Laxative Tea
This is another great option to keep things moving regularly. Tea in general is a great addition to the low carb diet. It helps you get more water in, change up what your drinking and green tea has been shown to speed up your metabolism, so it can be an additional aid in weight loss. Smooth move tea contains Senna, a natural laxative along with other herbs to help ease and sooth the intestines.


{affiliate link}

What remedies have you tried? What has worked for you?
Comment below!
~HealthyGirl

Welcome Back!

After many months of grueling school I have finally decided to dedicate more time to this blog. I still have 4 months of school, so it is going to be challenging, but I miss being a voice out there for fun recipes and health related topics. Now that I have gotten an education in medicine, I can hopefully pass a lot of useful information to you!

Changes:

So one of the biggest changes I have adopted is the way I look at food. Most of my recipes before had low fat versions. Which is a pretty widely used method. However, one method I have come to enjoy and appreciate more is lowering your carbs. This does not necessarily mean you have to go on a “low carb diet” or a “keto diet” but you can. There are pros and cons to it just like any other eating style.

ID-100211850

As a general role however, we do tend to eat too many carbs, refined sugars and processed foods. Lowering your carbs can make a huge difference in weight loss. An regular diet calls for 150 carbs a day. A ketogenic diet calls for 20-50 carbs a day. However most Americans are getting around 310 carbohydrates a day! That’s double the recommended amount! So someone who is not looking to go into ketosis or go on a low carb diet, scaling back to 80-100 carbs a day and making more of those carbs complex carbs is reasonable goal.

Here is an example from Fed Up, a documentary on sugar in the American diet.

Check out the whole documentary if you can. It is available on Netflix and youtube currently. It does have some bias, like any documentary, but it raises many good points and kind of opens your eyes to toda’ys diet and why we are the way we are now in developed world.
As you can see, diets higher and lower in sugar do a better job at stabilizing your blood sugar, digest better, and help keep you full longer.

Overall the message is still the same. In order to lose weight, one must burn more calories than they take in. However, stabilizing your blood sugar, and eating foods that take longer for your body to break down, are going to help make that process much easier.

So, for those of you trying to lower your carb intake, you will find plenty more recipes coming just for you! Also for a jump start into low carb versions of your favorite recipes, check out this new cookbook Transforming Recipes here.

~HealthyGirl

Sunnyside Bacon Cups: A Low Carb Breakfast

Low Carb breakfast: sunnyside bacon cup

Low Carb breakfast: sunnyside bacon cup

If you spend any time on facebook at all, you may have noticed a steady flow of “Tasty” recipe videos coming out. And boy they DO look TASTY! I Recently they made  a yummy breakfast recipe called “Cheesy Bacon Wrapped Egg Cups”. If you have seen the video, I bet you can agree it’s tempting to quit the low carb eating and bake some of these up. Well, the good news is I have found a way to make this into a tasty low carb breakfast meal.  This recipe makes about six cups, which is great for food prep for the week. Just heat one up in the morning for 30 seconds and your out the door with a high protein low carb breakfast to go!

If you are trying to go low carb AND watch the fat and cholesterol, I have a solution for that too!

Ingredients:

  • 1/2 pound Sausage
  • 6 slices bacon
  • 1/2 dozen eggs
  • 1/3 cup cheese
  • salt and pepper
  • 1 diced green onion

Net Carbs per cup: 2 carbs
*Induction Friendly

Directions:

For the lower fat/cholesterol version of this low carb breakfast, Try using Bell pepper as the bottom and turkey bacon for the wrap!

Lightly spray a muffin tin with non stick spray. Make 6 small flat sausage patties and cook until done. Drain the grease. (If you are making the lower fat version, cut up some bell pepper squares and saute them in a pan for 5 minutes. Cook the bacon until done. Drain the grease (or save it in a jar if you’d like). Layer sausage patties on the bottom of each tin.You can tear off small pieces to make them fit…so you have a nice flat surface for the cup.

Sunnyside bacon cup base

Sunnyside bacon cup base

Wrap each muffin hole with cooked bacon (or turkey bacon). Sprinkle a little shredded cheese, then crack an egg over each sausage patty. Add a shake of salt and pepper to each cup. It is okay if the bacon does not lie completely flat. Allowing some of the egg to drip down the patty works too.

20160115_184635

Sunnyside Bacon cups

 

20160115_190205

Low carb sunnyside bacon cups

Bake at 400 degrees for 15 minutes. Let cool for 5 minutes and garnish with diced green onions.

Enjoy!

SunnySide Bacon Cup

SunnySide Bacon Cup

~HealthyGirl