Leena Watts
Constipation is a common problem for people in the induction phase of the Atkins diet, a low-carb diet recommended for weight loss. While the diet can be effective, it can also cause side effects like constipation, especially during the early stages when the body is adjusting to a new regimen. To avoid constipation, it is recommended to drink at least 8 glasses of water a day, eat fiber-rich and juicy vegetables, and consider taking probiotics or fiber supplements. Improving digestive health and staying hydrated are key to combating constipation while on the Atkins Diet.
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What You'll Learn
Drink at least 8 glasses of water a day
Drinking enough water is crucial for maintaining regular bowel movements and preventing constipation. The Atkins Diet recommends drinking at least eight glasses of water per day, or 64 ounces, to facilitate a regular regimen and keep stools looser. This is in line with the general guideline of eight 8-ounce glasses of water per day, which equates to 1.9 litres.
However, it is worth noting that individual needs may vary. For instance, the Institute of Medicine suggests that men should aim for at least 13 cups (3,100 mL) of water per day, while women should aim for at least 9 cups (2,100 mL). It is important to listen to your body and adjust your water intake accordingly.
Water has numerous additional benefits beyond constipation relief. It aids in flushing toxins from your body, improving digestion, and enhancing overall bodily functions. Staying hydrated can also help combat bad breath and make it easier to discern true hunger signals.
To ensure you're getting enough water, carry a reusable water bottle with you and refill it throughout the day. Additionally, you can flavour your water with slices of approved fruits or vegetables, such as lemon, lime, or cucumber, to make staying hydrated more enjoyable. Just be mindful of your caffeine intake, as too much can disrupt your progress on the Atkins Diet by increasing sugar cravings.
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Eat juicy vegetables
Constipation is a common problem for people in the induction phase of the Atkins diet. This is due to the higher fat intake that the phase requires, as well as the limited intake of fruits and starchy vegetables. To combat constipation, it is important to eat plenty of fibre-rich, low-carb foods, including green vegetables.
One way to do this is to eat juicy vegetables, which can help to boost your water intake and keep you hydrated. Fresh cucumbers are a great example of a juicy vegetable that is high in water and approved for the Atkins diet. They are also non-starchy, so they won't contribute to constipation. Other juicy, low-starch vegetables that you can eat on the Atkins diet include spinach, celery, lettuce, and zucchini. These vegetables are not only hydrating but also provide important nutrients and fibre, which can help keep your digestive system regular.
In addition to eating juicy vegetables, it is important to ensure you are getting enough fibre from other sources. The Atkins diet limits fruits, starchy vegetables, grains, and flour, so it may be challenging to get enough fibre at first. Try to get most of your fibre from non-starchy vegetables, such as salad greens, kale, broccoli, and asparagus. You can also try adding a supplement like unprocessed wheat bran or flaxseed meal to your diet to increase your fibre intake.
It is also important to stay hydrated by drinking plenty of water. The Atkins Diet recommends drinking at least 8 glasses of water per day to help prevent constipation and keep your body functioning properly. Water helps to keep stools loose and can also flush toxins from your body. In addition to water, you can also drink small amounts of alcohol on the Atkins diet, such as dry wines with no added sugars. However, avoid high-carb drinks like beer and cocktails, as these tend to have high sugar content.
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Take a probiotic supplement
Constipation is a common side effect of low-carb diets like the Atkins Diet, especially in the early stages. This is because you may struggle to get enough fibre if you're no longer eating bread, crackers, chips, and other high-carb snacks. To combat constipation, it's important to increase your fibre and water intake and get regular exercise.
Taking a probiotic supplement can also help alleviate constipation. Probiotics are live bacteria that are the "good bacteria" found in the intestinal tract. They improve intestinal health and help maintain a healthy balance of gut bacteria. Probiotics can also help reduce blood pressure and improve immune function.
When choosing a probiotic supplement, look for those that contain the L-plantarum (Lactobacillus-plantarum) strain, as this has been shown to be effective in treating constipation. Probiotics come in special capsules that dissolve in the intestines, avoiding disruption to the beneficial bacteria in the stomach. The recommended dosage for probiotics is 1-10 billion colony-forming units (CFUs) per serving, but there is no specific dosage, so follow the directions on the packaging. It may take a few weeks for the supplements to work, so stick to one type for 3-4 weeks before switching. If you are experiencing side effects, reduce your dosage.
If you are in the induction phase of the Atkins Diet, you will need to take a probiotic supplement, as dairy is limited during this phase. If you are past the induction phase and can consume dairy, try eating a small cup of yoghurt each morning, as yoghurt contains probiotics.
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Consume fibre-rich, low-carb foods
Consuming fibre-rich, low-carb foods is essential to preventing constipation on the Atkins diet. While it may seem challenging to find foods that meet both criteria, there are plenty of options to choose from.
Non-starchy vegetables, such as leafy greens, zucchini, and cauliflower, are excellent sources of fibre and typically low in carbohydrates. They are permitted on the Atkins diet and can help increase your fibre intake. Additionally, juicy vegetables like cucumbers, spinach, and celery can help boost your hydration levels, which is crucial for preventing constipation.
When it comes to fruits, opt for low-sugar, high-fibre options like blackberries, raspberries, and avocados. These fruits provide a good amount of fibre and essential nutrients, such as vitamins and antioxidants. Avocados, in particular, are a great source of healthy monounsaturated fats, which can aid in increasing "good" cholesterol levels.
Seeds and nuts are also excellent choices for adding fibre to your diet. Chia seeds, flax seeds, and walnuts are high in fibre and low in carbohydrates. They can be easily incorporated into your meals or enjoyed as snacks. For example, you can add chia seeds to your yogurt or salad, or include flax seeds in your smoothies or baked goods.
Lastly, consider using wheat bran as a fibre-rich ingredient in your cooking. It has a nutty flavour and can be added to baked goods, smoothies, or casseroles. It is an excellent source of insoluble fibre, which can help treat constipation and promote regular bowel movements.
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Exercise more
Exercise is a great way to combat constipation, especially if you are on a low-carb diet like Atkins. The Atkins diet can lead to constipation, especially in the early stages, as your body adjusts to a new way of eating and potentially lower fibre intake. Exercise is essential for regular bowel movements and can help speed up the passage of food through the large intestine.
Firstly, it is important to note that you should wait at least an hour after a big meal before engaging in strenuous physical activity. This is because, after eating, blood flow is directed to your stomach and intestines to aid digestion. If you exercise right after eating, the blood flow is directed to your heart and muscles, which can lead to weaker gut contractions and sluggish food movement through your intestines, potentially causing constipation.
So, when is the best time to exercise? Well, simply getting up and moving throughout the day can be beneficial. A regular walking plan of 10-15 minutes several times a day can help keep your digestive system healthy. If you are already fit, you might try more intense aerobic exercise such as running, jogging, swimming, or even swing dancing! These activities will get your heart rate up and stimulate the natural contractions of your intestinal muscles, helping to move stools out more quickly.
Yoga is another excellent form of exercise to combat constipation. It helps to manage your stress response, which can improve digestion, and the twisting poses can help move stools through your digestive system more effectively. Try this simple pose: lying on your back, bring your legs to your chest, then extend your left leg out straight. Now, draw your bent right leg across your body, keeping your shoulders flat, and look towards the right. Hold, then switch sides. This seated twist will aid in detoxification and help stimulate your digestive organs.
Remember, staying active and exercising regularly is a great way to prevent constipation and keep your digestive system healthy, especially when paired with other constipation-fighting strategies such as staying hydrated and eating fibre-rich foods.
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Frequently asked questions
The Atkins diet is a low-carb diet that can lead to constipation, especially during the early stages. To avoid constipation, it is recommended to increase your water intake to at least 8 glasses per day, eat fiber-rich and non-starchy vegetables, and consider taking probiotics or fiber supplements.
The Atkins diet recommends limiting carbohydrates and increasing protein and fat intake. To help with constipation, focus on eating non-starchy, fiber-rich vegetables such as salad greens, spinach, celery, lettuce, and zucchini. You can also consume small amounts of low-carb fruits like lemons and limes.
Yes, taking a probiotic supplement that dissolves in the intestines can help improve your digestive health and reduce constipation. Additionally, you can try fiber supplements specifically designed to relieve constipation. However, always consult with your healthcare provider before taking any new supplements.
