Lovely title right?

We are talking about poo over here today. Hope you guys don’t mind. If you find this to be TMI please skip over and come back tomorrow 🙂 And if you’re looking for the winner of the handful bra giveaway we mention it at the end of this post.

Experimenting with fiber and carb amounts to fix constipation.

fiber and carb experiment for constipation

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In this road trip video we had people comment to us about that they wanted more constipation talk.  We are not shy about this topic. If you followed along with us not only in our gut healing journey, but in our earlier days of blogging we always talked about bowel movements.


Well having regular bowel movements is probably the number one reason we changed our diet over 7 years ago to gluten-free. Then we experimented with vegan foods, fermented foods/drinks, raw foods, a mix of raw and vegan cooked foods and then slowly more towards a paleo-like diet.

Our digestion is much better since taking the time last year to eat more simple and heal our gut.  We have discussed our thoughts on raw foods vs paleo for digestion and supplements we take to help with our health. We know this is just one piece of our health that we still have to keep an eye on due to years of struggling with constipation.

Enjoy our little discussion about constipation and fiber.

As we mention in the video we still go through periods where things “slow down”. And this naturally leads us to do  more research about constipation and why could we still be having problems when we eat a “clean” diet.

Here are some articles we came across that led us to do this experiment:

6 foods for overcoming constipation

Death by fiber: why high fiber is killing you

Low-fiber diet

Myths and truths about fiber

Why do some experience no constipation on low fiber diets or on liquid diets?

We know from years of personal experiment high fiber does not always equal success in the bathroom.

We thought eating raw vegan foods would cure our constipation as we were eating natural foods in their natural state. But sadly it didn’t.  Did our bowel movements become better when we ate more paleo-like? Yes and no.  One thing we notice within the paleo community is to eat lots and lots of vegetables and many push little to no starches. (Please note we said “many” not everyone as we do know there are paleo people who agree that starches are good.)  Same goes for raw vegan foods, some people do fine eating raw fruits and vegetables.)

So what’s the deal?

Everyone handles fiber differently.  Looking back at this past year we already see a pattern that our bodies prefer soluble fiber over insoluble (well so we think). This is one reason we love juicing our veggies, eat white rice and love plantains! Also, this is why we don’t claim to be in any diet mold…no labels. But finding what foods work for us!

Check out this article by Gena for more info on the two fibers.

Like we have mentioned many times before — EXPERIMENT. Find what works for you.

If you suffer from constipation join us on this journey. Here is what we are playing around with:

– high fiber from fruits and veggies

– low fiber from fruit and veggies

– higher carbs from starchy carbs

– lower carbs from starchy carbs

– other things we are watching is our water intake and salt (two things that can affect bowel movements)

how to make baked filled plantains

baked plantains anyone? one of our favorite ways to eat them

Pretty much seeing what types of fiber our bodies like and how much. As well as finding our sweet spot with carbs to help keep us regular, as we already eat plenty of good fats to help.

Fiber is the part of fruits, vegetables and grains not digested by the body. There is soluble and insoluble fiber.  Again everyone handles these types of fiber differently. Some people may experience extreme bloating and smelly farts if they eat too much soluble fiber. Or even from insoluble fiber.

Document all types of fiber you eat and keep track of how you feel. Did you have any success in the bathroom?  Remember, feces are actually made up of bacteria (anywhere from 30%-70%), water, mineral salts and some traces of fat.

You don’t need fiber to go poo.

To us it makes sense. Why would we eat foods full of fiber that are literally just tearing up our insides as it moves through our colon? If you have an inflamed colon from whatever reason (diet, stress, drugs, etc) eating fiber can sometimes make it worse.

As we mentioned we’re looking forward to reading more about fiber in the  Fibre Menace book.  If you suffer from any type of digestive issue do your research and experiment on yourself. Take the time to eat more simple meals. Let your body heal. Then over time you can add certain fiber rich foods back.

Learn from us – don’t do extremes. Small changes.

One last thing, there are other factors that can cause constipation like stress, not going when you have the urge, improper alignment (we love our squatty potty), plus other things like medications. You have to be a little scientist sometimes to find your root cause and how to fix it.

[Tweet “Struggle with constipation? See what fiber and carbs can do to help #digestion #health”]

Where do you stand on fiber? Do you believe you need fiber to go poo? Does you body prefer raw or cooked foods? Do you notice a difference when you eat insoluble vs soluble fibers?


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And now for the WINNER of our Handful Bra giveaway is:

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Screen Shot 2014-02-13 at 9.09.14 AM

Hillary! Congrats sweetie!

And thank you to all those that entered and shared our giveaway!! Thank you!

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28 thoughts on “experimenting with fiber and carbs for constipation

  1. I THOUGHT I Got enough fiber but I still do have some stomach issues which I just can’t seem to get rid of. I am still trying to experiment to see what works – but I look forward to following you all along in this!

    Posted on February 13, 2014 at 11:05 am
    1. yeah fiber is tricky, we notice so far eating less fiber helps

      Posted on February 13, 2014 at 11:50 am
  2. I am sooo happy you girls posted about this – it’s something that I’ve been experimenting with over the past few months and like yourselves, have still got a way to go. I’ve definitely noticed improvements by lowering (not cutting out) my intake of FODMAP containing veggies, but am still playing around with starchy carbs and how that affects me. Tracking your progress is a great idea too.

    Anyway, I look forward to reading updates! Thanks again for what you do 🙂

    Posted on February 13, 2014 at 12:36 pm
    1. Awesome Cat glad to hear you are working on finding what works for you.

      Posted on February 13, 2014 at 1:55 pm
    2. Cat glad you are experimenting as well to find your happy place 🙂 yes we will continue to give updates!! hugs

      Posted on February 13, 2014 at 1:55 pm
  3. I have been struggling with constipation problems for about six months now. Gluten free, grain free, dairy free, soy free, nothing seems to help. After numerous tests and visits to GI doctors, I am so frustrated with a lack of progress. The only thing that I think is left to manipulate is fiber! Thank you for your links to those articles and for sharing your struggle. It really makes me feel better to know that I’m not the only one! I hope we can both find the answer 🙂

    Posted on February 13, 2014 at 1:08 pm
    1. Kendall you are not alone! And we hear ya on being frustrated. But play around with fiber and hopefully you find your sweet spot.

      Posted on February 13, 2014 at 1:56 pm
    2. Kendall sorry to hear that you are having poo issues too, no fun! yes look into your fiber intake and play around with your starchy cards too and see if you get any relief. hugs

      Posted on February 13, 2014 at 1:56 pm
  4. I just stumbled on your blog and I LOVE how this is the first post I see! Thanks for being open and sharing this, I think we have all struggled with it at one point or another. Great to “meet” another blogger! 🙂

    Posted on February 13, 2014 at 2:39 pm
    1. thanks Christina, glad you found us 🙂 and thank you!

      Posted on February 13, 2014 at 3:25 pm
  5. ….because remember, a lot of “fiber foods” are prebiotics. Prebiotics, IF YOU HAVE BAD GUT BACTERIA, simply help to feed that bacteria. This is something that not a lot of people know. Happy un-fiber-ing:)

    Posted on February 13, 2014 at 3:11 pm
    1. exactly!

      Posted on February 13, 2014 at 3:25 pm
  6. I’d just try for the sake of complete experimentation, a week or two with high fiber. Brown rice is okay, roughage like kale, and just try whole wheat bread full of seeds (obviously if you feel sick from anything, stop). The fact is, a lot of the stuff you’re reading I read too, tried it, and it just didn’t ever consistently work. Seedy whole wheat breads, brown rice, roughage, etc., against everything I kind of hoped to find, actually did work. And I felt a lot of relief.

    Also, relying a lot on those magnesium compounds (particularly if you take Magnesium Citrate with any sort of regularity) seems like not the best idea. They’re laxatives after all… better off the natural way.

    Posted on February 13, 2014 at 5:25 pm
  7. Yes! You can definitely have too much fiber. Your body can only process so much at a time. You are completely right too with having to experiment. Keeping a journal really does help when you’re having issues or even when your not (so you can look back later to see what you changed). I can’t eat the peel of apples or it wrecks my stomach. Strange, but I love apples and I eat them daily, but I have to peel them. Little changes in the diet really do help.

    Posted on February 13, 2014 at 7:02 pm
    1. yea we normally have to juice our apples so our stomach likes, though we do want to experiment again here with eating one whole and seeing what happens.

      Posted on February 14, 2014 at 9:03 am
  8. yay for poop talks! i love your vlogs so much. i never thought about soluble vs insoluble fiber before and how it affects me. i will definitely have to pay more attention!

    Posted on February 13, 2014 at 9:05 pm
    1. oh yes once we payed more attention to what kind, it was amazing what we learned. xo

      Posted on February 14, 2014 at 9:04 am
  9. Wow that is crazy! I went on and read the links you provided in the article and never would have though fiber could do that to you! It’s amazing how one year something is great then the next it’s horrible. Well, not saying fiber is bad but I bet if I told my friends and family this (which I am going to link this article to them email) they would not believe a word of it. Oh and goodness those plantain toppings look good 🙂 Keep up the good work!

    Posted on February 13, 2014 at 9:58 pm
    1. thanks Logan. glad you liked the articles!

      Posted on February 14, 2014 at 9:05 am
  10. Oh yes. I’ve struggled with both. Too much bowel movement and too little. The key for me is supplements. I also try to get my bulk from potatoes or squash. And always take salt!!

    Posted on February 13, 2014 at 10:20 pm
    1. oh yes salt!!!

      Posted on February 14, 2014 at 9:02 am
  11. I love how informative this post is! Constipation is something I have struggled with for years, and I’m still trying to figure out what works for me. Unfortunately, gas is something I have struggled with too, and I think that goes hand in hand with the constipation thing. I am currently cutting out dairy and seeing if that might help my problem. I love y’all’s honesty. 🙂

    Posted on February 14, 2014 at 1:16 pm
    1. Thanks Becky! wishing you all the best in finding what helps you

      Posted on February 14, 2014 at 2:56 pm
  12. So glad to see from this post and the comments above that I am not alone in my struggles. I’ve had issues with constipation for like 8 years or so now at least and have been to numerous GI doctors and have tried different diets. I’m mostly paleo-ish now (if I had to put a label on it) but I still struggle from time to time (like right now for example :/). I look forward to reading about your progress and I hope you can provide some tips that will help me as well. Thanks ladies!

    Posted on February 14, 2014 at 4:57 pm
  13. There is definitely a happy medium. My digestive system HATES FIBER. HATES IT. It actually makes me constipated when I eat it. I am just a completely different species though 😉

    Posted on February 17, 2014 at 11:47 pm
  14. Have u looked into iodine? Sluggish thyroid can contribute to constipation

    Posted on February 23, 2014 at 11:27 am
  15. Have u looked into iodine? Sluggish thyroid can contribute to constipation

    Also, do u think the rice protein might be affecting your transit time?

    Thirdly, regarding ur akin, have u looked into histamine and oxalate foods? Oxalates especially has been linked to leaky gut, skin issues, and inflammation

    Lastly, what is your juice recipe?

    Posted on February 23, 2014 at 11:28 am
  16. i truly love this post so much. bowel health is such a passion of mine and i really hope we can plan a Skype date to chat more <3 love you sisters. let me know if you ever wanna catch up

    Posted on February 27, 2014 at 10:34 pm