Basically – it looks like the extra fibre and protein in this diet might be not what you are used to and you probably have to drink WAY more water. Also – have a look at the chia trick here. See below for more details and let’s get things moving!! 🙂
POTENTIAL PROBLEM: Change.
Unfortunately, for some people, switching to a fibre-rich, clean diet will present problems. Constipation is one of them. Why?
*The body isn’t used to breaking down new foods and the additional fibre. (Bacteria and enzymes kind of have a fit)
*The body gets into a routine with eating patterns. So, having fibre at different times than it is used to can mean the digestive juices aren’t there (morning smoothie).
POTENTIAL SOLUTION: Give it Time.
Slower the ramp-up on the fibre.
*For some, constipation will resolve over time, as the body acclimates.
*Reduce protein powder and chia to half portions and see if things start moving
POTENTIAL PROBLEM: Dehydration Most people underestimate their water intake. By a lot.
POTENTIAL SOLUTION: Adhere to a water drinking schedule with these guidelines around water consumption.
*Drink half your body weight (in pounds) converted to ounces per day.
*Drink a glass of water before and after all meals (and smoothies), but not while eating, and never cold. If something is needed during meals, take small sips. (Don’t want to dilute gastric juices, as it helps with digestion). If you feel too full after a meal, pace it out, it doesn’t have to be immediately after… or all in one gulp.
*Drink at least 1 glass of water for every coffee/alcoholic beverage. Two if possible. Caffeine and booze are really dehydrating.
*Herbal teas count as water
POTENTIAL PROBLEM: Protein source causes digestive problems. Dehydration.
*Many people have a hard time breaking down whey protein. Whether or not someone identifies as having a dairy sensitivity, whey can be a huge irritant. In addition, a lot of whey protein powers are cut with nasty ingredients and fructose, which are hard to break down. Constipation, bloating and gas is very common
*Isolated Vegan proteins, like pea protein powders, can also be constipating for many.
*Increased protein intake is dehydrating, and therefore, constipating.
People tend to do better with whey from goat’s milk. Fermented or pre-digested vegan protein powders are best for digestion, and more nutrient dense.
POTENTIAL PROBLEM: Guar Gum. Reactivity to coconut
*Guar gum, which is used in a lot of canned coconut milk, is constipating for many.
*Some people have trouble breaking down large amounts of coconut milk. The result is more bulk but no movement.
*Make it yourself
*Buy coconut milk with no additives
POTENTIAL PROBLEM: Too much bulk
Chia seeds have a lot of benefits, but they will leach liquid from the intestinal tract if not ingested as a gel. That will really back things up, especially if they are being eaten regularly and/or in high quantities.
Make a gel, add more liquid
*Create a gel with chia seeds – enough for a few days – before adding to smoothies. They should use at least a 6:1 ratio, water to seeds. This can be stored in the fridge for several days and added to smoothies.
*Increase the liquid in things like the Vanilla Almond Overnight Quinoa, Chocolate Chia pudding and the Overnight Oats. These have great fibre content but way too much bulk, especially if you aren’t drinking enough water.