Do you have poop problems? Are you wondering how to get rid of constipation fast? Unfortunately, constipation, a condition in which a person has uncomfortable or infrequent bowel movements can sometimes be one of the unpleasant side effects of intermittent fasting. However, there’s no need to stress, I have good news!
In this post, I’ll be sharing the 7 best ways to avoid constipation when intermittent fasting and kick constipation to the curb for good!
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What is intermittent fasting?
Intermittent Fasting is not your traditional calorie deficit focused diet plan. It’s an eating plan that focuses on WHEN you eat, not WHAT you eat. An intermittent fasting plan alternates between a fasting period and a feasting period. This eating pattern has become super popular because it’s pretty flexible and can fit into many lifestyles. Additionally, this meal plan can help with weight loss and can be really awesome for your long term overall health.
Why does intermittent fasting cause constipation?
Following an intermittent fasting diet can sometimes throw your digestive system a curveball, leading to constipation. Why? Well, it’s like your digestive system is taking a nap. When you’re not eating, things slow down in your belly. Forgetting to stay hydrated, limiting your intake of fibrous foods or electrolyte imbalances are all common reasons you might have poop problems along your intermittent fasting journey.
How do I stop constipation when intermittent fasting?
Constipation while fasting can absolutely be prevented or even cured. Let’s dive in and uncover 10 best ways to avoid constipation when intermittent fasting!
#1: STAY HYDRATED -Get Enough Water
Staying hydrated and upping your water intake is crucial to prevent constipation because it helps your digestive system break down food and makes your poop softer. It’s like giving your body a refreshing boost, ensuring that everything moves seamlessly, helping you feel light and energized. So, don’t forget to sip, sip, and sip some more. Your body will thank you for getting plenty of water and you’ll keep things moving like a well-oiled machine!
CLICK HERE to discover the 4 best drinks for staying hydrated during intermittent fasting.
BONUS TIP: Consuming a small glass of organic prune juice during your eating window can help promote regular bowel movements due to its natural laxative properties. I really like this one made by 365 Whole Foods Market.
#2 EAT FIBER-RICH FOODS
Eating foods high in fiber during your eating window is super important when intermittent fasting. High-fiber foods help to keep things moving smoothly in your belly. Fiber adds bulk to your stool and helps it pass through your digestive system, preventing constipation. So, remember to keep your tummy feeling fantastic by eating plenty of fiber-rich fruits and veggies. They’ll keep your digestion happy and your tummy feeling fantastic!
How do I get enough fiber when intermittent fasting?
Finding ways to improve your eating habits and fit enough fiber into your diet when intermittent fasting may seem challenging. Here are two great ways to help you to easily up your fiber count.
- VEGGIE POWER: Load up on weight loss friendly, fiber-packed veggies like broccoli and artichokes. They’re not only rich in fiber but also packed with essential nutrients. Here are 7 delicious fiber-rich veggie recipes that can easily be added to your intermittent fasting meal plan.
- FRUITY DELIGHT: Enjoy weight loss friendly fruits like avocados, raspberries and pears. These fruits are not only delicious but also high in fiber. Add them to your yogurt or have them as a snack to increase your daily fiber intake.
There are two main types of fiber – soluble and insoluble fiber. Fruits and Vegetables are very high in insoluble fiber which helps prevent constipation. Insoluble fiber doesn’t dissolve in water and adds bulk to your poop, helping it move smoothly through your gastrointestinal tract.
BONUS TIP: Flaxseeds or Chia Seeds are both very good sources of fiber and can be easily added to your intermittent fasting meals or smoothies to support healthy digestion. I often use these Superfood Organic Super Seeds to make sure I am getting enough healthy fiber in my diet.
#3 GET PLENTY OF REGULAR EXERCISE to help Avoid Constipation When Intermittent Fasting
Practicing a sedentary lifestyle is definitely not a good strategy for avoiding constipation. An active lifestyle that consists of engaging in regular physical activity, (exercise) can stimulate healthy bowel movements, support digestive health and aid in preventing constipation.
Check out this awesome 30 Minute Extreme FAT-BURNING Treadmill Workout!
#4 CONSUME MORE PROBIOTIC-RICH FOODS
Recent clinical studies have found that probiotics can be a useful tool for the treatment of constipation. By making a few small dietary changes and incorporating more probiotic-rich foods like yogurt, kefir, and fermented vegetables, may help prevent constipation. These foods contain beneficial bacteria that support a healthy gut microbiome and regular digestion. By maintaining gut health, probiotics may help contribute to regular bowel movements and help prevent constipation during intermittent fasting.
#5 REDUCE YOUR STRESS – to Avoid Constipation
Since stress can affect gut function, managing stress levels is crucial for preventing constipation during intermittent fasting. High stress can negatively impact the digestive system, leading to irregular bowel movements. By practicing stress-reducing techniques such as meditation, deep breathing, or gentle exercise, individuals can promote a more relaxed state, supporting healthy digestion and preventing constipation.
#6 TRY A MAGNESIUM SUPPLEMENT
Taking a high quality magnesium supplement can help with constipation during intermittent fasting by promoting bowel regularity. Magnesium has a natural laxative effect, softening stools and encouraging smoother bowel movements. It also helps relax the muscles of the digestive tract. This is helpful because it aids in the passage of waste. aiding in the passage of waste. However, it’s important to consult with healthcare professionals before adding any dietary supplements to your daily routine.
PERSONAL EXPERIENCE TIP: Here is the magnesium supplement that I took for the first year of my intermittent fasting weight loss journey. It was very effective when I first started fasting, however, after about a year, I stopped having issues with constipation and no longer needed to take this supplement.
BEWARE: Certain medications can cause constipation by affecting the normal functioning of the digestive system. Some medications, such as certain pain relievers, antacids with aluminum or calcium, and certain antidepressants, can slow down bowel movements.
#7 CLOSELY MONITOR YOUR INTERMITTENT FASTING EATING WINDOW
Sticking to consistent eating windows to establish regularity in your meal times may help your body adapt to a routine. On the other hand, if you’re experiencing severe constipation, consider modifying your eating windows or the duration of your fasts. Some people find that adjusting their fasting schedule helps alleviate digestive issues. You may have to experiment with it a bit until you find what schedule works best for you.
The Final Dump! (Sorry…I had to)
Don’t let constipation cramp your style! Grab a glass of sparkling water after a nice, stress-relieving workout. Then, sit down to a relaxing meal complete with plenty of fiber-rich fruits and veggies and maybe even a nice probiotic-rich bowl of yogurt.
Follow these 7 best ways to avoid constipation when Intermittent Fasting and you’ll soon be feeling fantastic.
Good luck! May your intermittent fasting journey be smooth and easy moving forward!
And… if you’re ready to go ALL IN and finally lose weight and get healthy FOR GOOD, I’m totally here for YOU! In my INTERMITTENT FASTING and WEIGHT LOSS MASTERCLASS: 6 Weeks to Sexy, I will teach you step-by-step, week-by-week, exactly HOW I lost 46 Pounds in 4 Months with Intermittent Fasting! I’ll share with you every single TIP, TRICK, RECIPE & STRATEGY that I used to reach my goal weight and maintain for over two years now! CLICK HERE if you’re ready to do this TOGETHER!
