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rssob 01-27-2016 12:14 AM

Not pooping enough?

I have been vegan for 3 months now and I follow the 80/10/10. I would get only one or two BM a day, and most of the time I don't get the "oh I HAVE to go to the toilet now". The urges are very subtle and I kinda have to force myself. My stools look pretty healthy but I have to strain a little. I hate looking at my stomach in the mirror because it always looks like I'm 3 months pregnant with poop! I think the in far outweighs the out. I eat a ton of fruits, veggies, and rice (~70g fiber/day), and consume about 7-8 liters of water daily. I run 15k every other day and do yoga every morning. Is there anything that could help me? Thank you!

Naturebound 01-27-2016 02:12 AM

Aside from making sure you are eating enough (especially for the amount of exercise you do), I find that adding just a small source of whole fats each day does the trick, such as a serving of nuts, or some kind of seed, or avocado etc. I used to eat very very low fat (less than 10%) and I had that trouble too. I still eat low fat but more like 15% give or take and I never have that problem anymore. Aside from fats, if I have a lot of roughage like leafy greens, sprouts, fruits with skins, celery, and other very fibrous fruits/veggies, it stimulates my colon more and helps me go too. Just be sure to drink plenty of water. Too many high water low fiber fruits and bananas tend to slow things down for me a bit. Everyone is different though.

silva 01-27-2016 02:32 AM

How much are you eating raw? Are you eating beans, legumes, other kinds of cooked grains?
How different is this diet from how you used to eat, and how different is your digestion?
Have you tried a more varied veg'n diet before going 80-10-10?
There are certain raw foods (zucchini!) that sits in my upper stomach for hours and feel awful.

Is it the amount of poop that isn't enough? Some people only go 1-2 times a day. Could you be feeling more gas than constipation?

no whey jose 01-27-2016 04:24 AM

Once a day is quite normal for me, but of course everyone is different. I second the suggestions of adding some healthy fat or cooked whole grains. The diet you're on is rather intense. It might be a bit much for your digestive system. If this doesn't work for you, you could try a stool softener. It won't make you go more often but it should result in less straining.

QuietVegan 01-27-2016 06:47 AM

Defecating once or twice a day is perfectly normal. If you aren't really feeling the urge to go and have to strain then perhaps you don't actually need to go at that point?

Ironically it also seems that too much fibre can actually cause constipation.

I agree with no whey jose that a stool softener such as senna might help to reduce the need to strain. Also, is it just me or does 7-8 litres of water a day sound kind of excessive to anyone else?

Fruitemma 01-27-2016 06:54 AM

Since fruit is fast-digesting (within around 20 minutes) I suggest eating your fruit in the morning. Drinking high calorie fruit smoothies is best. Also, it's important not to mix raw foods with cooked foods since the raw foods digest so much quicker. If you eat them together then your stomach has trouble with digestion and it can cause constipation. I follow 80/10/10 as well, but I do raw till 4. It's just also very important that you're eating enough calories. Since you're doing 80/10/10 and you're active there is no reason to resrict the calories at all.

Muttley 01-27-2016 06:58 AM

i know the absolute bare minimum about the 80/10/10 diet, but no matter what I've ever eaten, its always been a once a day event for me, anything more than that and there's usually some sort of gastrointestinal distress causing it.
how many times a day were you going before a vegan/ 80/10/10 diet that once is a big change?

Fruitemma 01-27-2016 07:02 AM

The 80/10/10 diet should increase how often you poop. That's because meat can take up to 72 hours to digest.

karenlovessnow 01-27-2016 05:04 PM


Originally Posted by QuietVegan (Post 3888873)

Ironically it also seems that too much fibre can actually cause constipation.

Indeed. You need to drink plenty of water, especially if you are increasing your fiber intake.

Sent from my iPhone using Tapatalk

Werewolf Girl 01-27-2016 07:39 PM

If you're pooping once or twice a day that sounds perfectly normal and not like you're constipated or anything. Are you sure you aren't just bloated?

David3 01-27-2016 08:17 PM

Are you following a fruit-centered 80/10/10 diet? These diets require an enormous volume of food (i.e. 30 bananas a day), because fruit is so low in calories. This could make anyone's stomach bloated.

You might like to try a more conventional vegan diet of legumes, whole grains, fruits, vegetables, and small amounts of nuts/seeds. With this kind of diet, you can eat less food and still get enough calories. Mercy For Animals has a very well-written Vegetarian (actually vegan) Starter Guide that provides information on this kind of diet (see page 7):

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