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Difficult bowel movements when dieting often occurs when undergoing an inappropriate weight loss program. To prevent this from happening, there are several things that need to be considered so that you can get to your ideal body weight without constipation
Difficult bowel movements or constipation is a condition when the frequency of bowel movements is less than 3 times a week. In patients with constipation, the stool becomes dry and hard, making it difficult to pass.
Constipation is closely related to diet. Certain nutritional restrictions, such as those practiced by people who are on a diet, can cause difficulty defecating.
The Cause of Difficult CHAPTER when Dieting
Here are some causes of difficult bowel movements when dieting:
1. Lack of fiber intake
Insufficient fiber intake is the main cause of difficult bowel movements when dieting. Fiber consists of 2 types, namely soluble and insoluble fiber. Both are important for digestion in a slightly different way.
Soluble fiber absorbs water and forms a gel-like substance so that the stool becomes softer so that it can pass through the intestines smoothly. Meanwhile, insoluble fiber condenses and encourages stool to move.
Fiber is not only found in fruits and vegetables, but also in whole grains, beans, and legumes.
2. Adaptation when carbohydrate intake is reduced
In general, the diet is done by limiting carbohydrates. However, carbohydrates are the main source of energy. When carbohydrate intake is reduced, the body will take energy by burning fat reserves in the body.
Cutting carbohydrates drastically in a short time can make the digestive system 'shock'. The body needs time to adjust which results in difficult bowel movements when dieting.
3. Excess fat intake
In addition to cutting carbohydrates, diets are usually done by limiting fat intake. However, in the keto diet, the recommended diet is to eat foods low in carbohydrates and high in fat.
Fried, meat, fast food, or other high-fat foods can slow digestion, causing difficulty defecating when dieting.
However, that doesn't mean you have to completely avoid fat. In order to keep bowel movements smooth, it is recommended to eat foods that contain good fats in reasonable amounts, such as avocados, seeds, and nuts.
4. Lack of fluids
When the body lacks fluids, the intestines will absorb water from the stool, so the stool becomes dry and hard. Therefore, in addition to paying attention to food intake while dieting, don't forget to meet your fluid needs.
Drink at least 8 glasses of water every day. For an ideal body weight, you should also avoid sugary drinks that can contribute additional calorie intake.
5. Lack of exercise
Many people who go on a diet pay more attention to food intake without exercising regularly. In fact, besides being able to burn calories, exercise can overcome difficult bowel movements when dieting.
Exercise can decrease the length of time it takes food to move through the colon. This reduces the amount of water that the intestines absorb from the stool, so that the stool does not become dry and hard.
In addition, exercise can increase the respiratory rate and heart rate. Both can help stimulate the natural contractions of the intestinal muscles to make it easier to pass stool.
Those are some things that can cause difficult bowel movements when dieting. If your bowel movements are not smooth while undergoing a certain diet, it is advisable to evaluate your diet. A he althy diet should allow you to achieve your dream weight without any side effects.
If you have been increasing fiber, consuming he althy fats, getting enough fluids, and exercising regularly, but still having difficulty defecating while dieting, you should consult a doctor to get the right and effective solution.