Constipation is a possible side effect of any low-carb diet, such as the Atkins diet, especially in the early stages of the diet. Here's how to fight it, taking simple preventive measures.
Steps
Step 1. Maintain proper hydration
Drink at least eight glasses of water a day to facilitate the acceleration of intestinal transit. With fluid intake, stools become softer and more voluminous, and are easier to evacuate.
Step 2. Get plenty of fiber
Even during the 1st phase of the diet, called induction, you can still consume a lot of fiber. When eating carbohydrates, try to get most of them from fibrous, green vegetables like broccoli, asparagus, lettuce, and salad. All of these vegetables contain a healthy amount of fiber, but not a lot of carbohydrates.
Step 3. Get lots of physical activity
Fewer cases of constipation have been found among people who follow a training program, together with the Atkins diet.
Step 4. Avoid multivitamins that contain extra iron
Since you get more protein on this diet, you need less iron supplements. The intake of iron causes a greater onset of constipation.
Step 5. Take a fiber based supplement
It can aid the natural movement of your gut without adding additional carbohydrates to the diet. You can also sprinkle your salads with ground flaxseed or wheat bran.
Step 6. Get some probiotics
These organisms increase the healthy bacterial flora in the intestine, reducing the transit time of food. Spirulina algae and other similar products are inexpensive and effective. Look for a "delayed release" bacterial product; Studies have shown that beneficial bacteria can digest "potential blockages" and help decrease transit time in the colon.
Step 7. Take advantage of the properties of concentrated and purified fish oil (without mercury)
This oil has many beneficial effects on the cardio-vascular level and "lubricates" the gastrointestinal tract thanks to the presence of Omega-3.
