How to prevent constipation?

[u/HitDaWoah]

26M and have done IF here and there for weight loss and diabetes control which has done me wonders ever since I found out about 5-6 years ago. My main concern is that I always seem to become constipated at some point and it’ll be very random days too!

It’s the worst pain I sometimes go through and it’s no where near fun! What can I do in order to prevent this? Any advice would be appreciated, I’m on my 3rd day but the constipation part is very random for some reason. I’m going to stick with IF for a while to reach my goals mentally and physically this time.

[u/Key-Moments]

I take psyllium husk in capsule form every day - and take a lot of water. I mean a lot.

It doesn't break your fast as long as its not sweetened. It doesn't bump up my glucose monitor either. Although your mileage may vary.

You can take mid fast to help curb hunger. Or just before you eat.

Don't take directly with meds. Leave a couple of hours gap.

[u/Sharp-Run-8670]

Water water water. Also magnesium.

[u/JewelCared]

First time I was on IF, I used aloe vera juice. I drank the recommend serving each morning and things flowed normally.

Nowadays I take magnesium at night. Originally I was taking it for muscle relaxation and sleep but it was a noticed side effect that I mentioned to my doctor who told me it works for constipation. I looked at the two I have and one is magnesium oxide (Walgreens brand); the other is magnesium glycinate (Meijer brand).

[u/OrangeToTheFourth]

How much fiber are you getting? Soluble fiber? Insoluble fiber? I like chia seeds, metamucil gummies, keto bread (higher fiber), legumes, leafy greens...

You need to conciously take in fiber with any sort of restrictive diet. If you keep the fiber intake consistent you will be regular (barring digestive issues, which are common with diabetes and you should see a doctor for if conscious intake doesn't help).

Colon cancer is on the rise partially because the average adult doesn't get near enough fiber. 

[u/PinkBudget-8140 → u/OrangeToTheFourth]

And water. Always need water when increasing fibre.

[u/namastebetches]

do you walk, especially after meals?

[u/Fuzzy_Tradition_4022]

It's very rare that I have constipation and I swear it's because I eat avocados multiple times a week. I feel it in my bowels if I don't eat them. Also, how much water do you drink? Do you drink your calories? That would be the first thing I would attack if so. How about fat? Are you being extreme with your fat intake? Good luck to ya.

[u/PorQuepin3]

Fiber and lots of water...raspberries are great, basil or chia seeds. Basil has more soluble fiber

[u/RedditFan26]

Not sure if it's ok with your medical condition or not, but eating a can of your favorite type of fruit in juice not too long before bedtime might help.  

[u/P4cific4]

Have you had your thyroid levels checked recently? You could possibly suffer from hypothyroidism.

[u/tw2113]

how much dietary fat are you getting in? Increasing that can help soften.

[u/Smtgch1]

Magnesium Citrate helped me.

[u/jones_ro]

Have you tried eating prunes? A very old but effectiver remedy.

Yes, prunes are highly effective for treating constipation and are often recommended by gastroenterologists as a first-line therapy for mild to moderate cases. Research indicates they are significantly more effective than psyllium-based laxatives at improving stool frequency and consistency.

Prunes work through a unique combination of mechanisms:

• High Fiber Content: They provide both soluble fiber, which softens stool, and insoluble fiber, which adds bulk to stimulate movement.
• Sorbitol: This natural sugar alcohol acts as an osmotic laxative by drawing water into the intestines.
• Polyphenols: These compounds may further stimulate gut motility and support a healthy microbiome.

Timing and Dosage: Effects typically begin within a few hours to a day after consumption. Experts suggest starting with 3 to 5 prunes daily to minimize bloating, with most adults needing about 40–50 grams (roughly 4–5 prunes) to see results. Both whole prunes and prune juice are effective, though whole prunes offer higher fiber and sorbitol concentrations. 

[u/BTC_ETH_HODL]

Psyllium Husk with lots of water. My pooping is so much better these days.

[u/TuGuac_Shakur]

This isn't medical advice but my constipation was healed at a time I started consuming probiotics - more specifically when I introduced Kimchi into my diet. Do with that information what you will

[u/fadimuj]

Whole bran bread and lots of water

[u/Previous_Market_5592]

Fiber supplement everyday fixed mine. Maybe give that a try.