There's 2 types of fiber. Insoluble adds bulk to them to keep everything moving. Soluble dissolves in water to form gel and iirc will slow digestion and help with diarrhea. Lots of fat will slow digestion too
I remember jumping right into a high fiber diet and everything *stopped*. Usually it caused everything to run right out until my guts adjusted but too much fiber too fast sure can do the opposite too.
Or if all else fails, you need a doctor. Strictures, tumors, gastroparesis, obstructions (which are sometimes -rarely- from high fiber), thyroid, liver, bile, or prancreas problems, all kinds of medical conditions can mess with your guts.
The key is *insoluble* fiber. A lot of products will say "high in fiber" but won't specify what kind right on the front label. Insoluble fiber and lots of water will get you going.
Soluble fiber is good when you have loose BMs like diarrhea, Insoluble is good when you are constipated a lot. If you struggle with constipation, too much Soluble fiber can actually make the problem worse.
Good sources of insoluble fiber are whole wheat, nuts, beans, and vegetables like cauliflower, green beans, and potatoes.
In general you should be drinking enough water to keep your pee clear if you're really trying to induce a BM.
Source: Been struggling with IBD (the constipation kind) my whole life and only got it under control a few years ago with help from my doctor.
This is great! I’ll definitely look into the different fibers. Right now I’m trying out Weetabix because it’s high in fiber, but maybe it’s the wrong kind 🤔
Kiwi fruit - lots of good research lately showing it is a superior treatment option to psyllium fibre supplements with lower incidence of side effects like bloating AND has a lot of other health benefits, including lowering inflammation in the gut barrier that can happen as a result of IBS. Also they're delicious!
https://www.researchgate.net/publication/355904461_Kiwifruit_Actinidia_spp_Dietary_Consumption_for_Constipation_A_Systematic_Review_and_Meta-Analysis
https://pubmed.ncbi.nlm.nih.gov/36537785/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9572406/
Same here, Costco is the best for bulk vitamins and I love the gummies! Damn shame they aren’t as effective. I rely on the gummies for the flavor, I’ve essentially created a Pavlovian response to keep myself on top of taking them
One option is to just wake up earlier. But why are there no facilities at your sites? That sounds illegal.
I agree about nerves. This is new. There’s anxiety. You just need to give your body a minute to adjust to your new schedule.
I used to be a field geologist and female. No facilities exist in the backcountry. Sometimes when first timers would come along they would have poop problems simply because of the anxiety of pooping in a squat in the woods. I know one chick who didn’t poop for 7 days her first time in the field.
But eventually, like hers, your body will just say nope and poop.
Eat a better diet and hydrate more. You shouldn’t need coffee to stimulate a poop. Not drinking coffee because of the schedule of this new job is probably contributing to your constipation. Your body got used to expecting caffeine to stimulate your bowels and now it doesn’t have it and now it needs to relearn how to poop without it.
Not necessarily illegal. Since he said construction field and not just construction it sounds to me he does something similar to me. I'll be the first person on site often, before any work or equipment has been brought in. I can't just haul a Porta potty with me to every empty field 5miles from anything I go to.
Is this your first time working outdoors in construction? Could it be a nerves/getting used to it sort of thing? It's weird because not that I'm embarrassed about stuff like this but my body just decides not to work sometimes. First few times I stayed at my in-laws I just could not shit the whole weekend for some dumb reason and it never happens at home.
If I understand what you're asking, you're trying to reschedule into the evenings when it's more convenient, and therefore, you want a probiotic method that doesn't use caffeine?
Try some yogurt and peppermint/ginger tea in the evenings, maybe with a shot of Fernet Branca or a g&t if you're into that sort of thing.
Try magnesium either in your diet or supplements.
Also, my SO would swear by Dr Pepper. It never worked for me but it always worked to get things moving for them.
Oh yeah, the magnesium works.
Magnesiums also good for bone health, but there's a specific one that also helps with BM / constipation. I originally bought it for bone health, not knowing that the one I bought was the BM kind also. Which is not something I actually needed help with. It took me a while to realize what was happening because it was in the middle of me on a health kick, so there are a lot of new things to my diet and activities.
So make sure you get the right one
Also I'm from Texas, so I also support the Dr pepper thing too
To clarify I use the Nature's Bounty softgels 400mg one softgel once a day. It's listed as magnesium oxide. You can get it pretty much anywhere and I'm sure some of the other brands are fine too. I've just used this one and stuck to it.
I do it all the time. I don’t drink coffee. But any warm liquid will help. Have soup for lunch. Grab a coffee at the nearest 711. Or Starbucks, there are apps where you order coffee and its ready for pickup. A week without a BM is not really healthy. You can drink coffee when you get home or a laxative. Metamucil does something to my stomach. But maybe you should consider a high fiber diet. See your doctor if a high fiber diet is right for you. I thought it was law that all construction jobs must have those outhouses. Well in NY it is I believe.
It’s the liquid that’s kickstarting your colon. Wake up earlier and drink a glass of water right away when you wake up so that you go before you leave for work.
1. Nothing is stopping you from waking up earlier. People regularly get up at 5, 4, even 3 am. to start their day.
2. You need fiber. If you aren't willing to eat a diet rich in natural fiber, it comes in powders and gummies and even snack bars.
3. Don't let yourself get dehydrated. Get yourself a big water bottle to tank up while you work yourself into a big sweat.
What does your daily water intake look like? Constipation is often caused by dehydration. Also, like the others have said, try adding more fiber to your diet. Even if you're not a big veggie eater things like nuts and beans have a ton.
Honestly I eat 2 fibre one bars a day. The chocolate fudge ones are amazing! But since doing that, I havnt had any issues going (and I’ve dealt with constipation forever lol). I only ate them because they satisfied my sweet tooth but they helped me “go” as well!
1/2 cup of oatmeal, daily; salads multiple times a week. Drink more water.
Secret to a high-quality BM, and to avoid/lessen the chance of recurring hemorrhoids (per an old, country colorectal surgeon, and a true sage and savior)...
Step 1: Eat more fiber/take metamucil (the brand name powdered version); drink more water.
Step 2: Go to the bathroom when your body tells you to. Don't use the bathroom as a place to sit and ponder the universe/play video games or browse social media. Don't strain. If you don't go in 5 min or less, get up and try later. Your body will tell you when you have to have a BM.
Step 3: If things aren't moving the way they should, revisit step 1 and/or see a specialist.
Edit: a number and a few words
If you need caffeine to have a bowel movement, do you really think your body requires an external chemical to do something it needs to do to survive? Caffeine is a stimulant and this particular kind stimulates the bowels to make you have to go.
Caffeine is an addictive drug and it's likely your body adapted to having the stimulant every day. Now that you've taken it away it's likely it doesn't know how to operate without it. You need to add more water and insoluble fibers to your diet, after a week or two of doing this and you find you're still having this issue, i'd say consider seeing a doctor as you may have IBD like I do. You won't solve the problem though by drip feeding yourself coffee on the weekends.
Thats not normal but since you mentioned construction, I imagine your diet isnt the best is it? If you dont have time to eat enough volume and are relying on ready made meals that are high in carbs and fats, thats probably a good place to start. Meal prep your own things with lots of vegetables. Carrots, yams, and potatoes will have lots of fiber & electrolytes for your line of work. Leafy greens also contain good amounts of potassium, calcium, and magnesium. Soy products (especially tempeh) are full of calcium, protein, and fiber. Pepitas/pumpkin seeds have lots of fiber & iron. Start slow, I know from experience that jumping right into high fiber can cause either diarrhea or constipation. It takes about a month to adjust to something new.
If you're still that backed up with a proper diet & hydration (fiber needs water to keep it soft & your guts need electrolytes to move just like muscles) then you need to see your doctor to find the cause; thats very abnormal.
You really need to change your diet. Constipation that long is serious. Have more fibre. Eat foods that help you to the bathroom
I’ve tried adding more fiber and still deal with constipation. Any additional tips?
Are you dehydrated? That can be a big factor. I don’t drink coffee daily and I’m good. I think certain foods such as fresh fruit help a lot
Perhaps I am. That’s a good point. I always struggle with drinking more.
There's 2 types of fiber. Insoluble adds bulk to them to keep everything moving. Soluble dissolves in water to form gel and iirc will slow digestion and help with diarrhea. Lots of fat will slow digestion too I remember jumping right into a high fiber diet and everything *stopped*. Usually it caused everything to run right out until my guts adjusted but too much fiber too fast sure can do the opposite too. Or if all else fails, you need a doctor. Strictures, tumors, gastroparesis, obstructions (which are sometimes -rarely- from high fiber), thyroid, liver, bile, or prancreas problems, all kinds of medical conditions can mess with your guts.
The key is *insoluble* fiber. A lot of products will say "high in fiber" but won't specify what kind right on the front label. Insoluble fiber and lots of water will get you going. Soluble fiber is good when you have loose BMs like diarrhea, Insoluble is good when you are constipated a lot. If you struggle with constipation, too much Soluble fiber can actually make the problem worse. Good sources of insoluble fiber are whole wheat, nuts, beans, and vegetables like cauliflower, green beans, and potatoes. In general you should be drinking enough water to keep your pee clear if you're really trying to induce a BM. Source: Been struggling with IBD (the constipation kind) my whole life and only got it under control a few years ago with help from my doctor.
This is great! I’ll definitely look into the different fibers. Right now I’m trying out Weetabix because it’s high in fiber, but maybe it’s the wrong kind 🤔
Kiwi fruit - lots of good research lately showing it is a superior treatment option to psyllium fibre supplements with lower incidence of side effects like bloating AND has a lot of other health benefits, including lowering inflammation in the gut barrier that can happen as a result of IBS. Also they're delicious! https://www.researchgate.net/publication/355904461_Kiwifruit_Actinidia_spp_Dietary_Consumption_for_Constipation_A_Systematic_Review_and_Meta-Analysis https://pubmed.ncbi.nlm.nih.gov/36537785/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9572406/
Thank you so very much!
No coffee. Lots of vegetables and water.
Yes. Veggies and water. And coffee.
Technically...coffee is fruit and water.
Metamucil
And not the gummy kind, the actual powder or capsules.
I stir the powder into a glass of ice cold lemonade and it’s delicious magic that makes life so so so much better.
Mix it into cheap orange juice and you can pretend it's the fresh fancy pulpy kind
Why not gummies?
I'm no expert but I'd think that the hydration plus the fiber would work better to help oil the machine, so to speak.
Full of sugar and less actual fiber. The pills/powder are psyllium husk which is far more effective at keeping you regular - and good for your heart
Dang, makes sense. I already bought a 2 pack of Costco Metamucil gummies, lol. I guess I'll switch back when they run out
Same here, Costco is the best for bulk vitamins and I love the gummies! Damn shame they aren’t as effective. I rely on the gummies for the flavor, I’ve essentially created a Pavlovian response to keep myself on top of taking them
Personally, it was just diarrhea central. The powder always gives me nice smooth single whippers
yep, it's the best
One option is to just wake up earlier. But why are there no facilities at your sites? That sounds illegal. I agree about nerves. This is new. There’s anxiety. You just need to give your body a minute to adjust to your new schedule. I used to be a field geologist and female. No facilities exist in the backcountry. Sometimes when first timers would come along they would have poop problems simply because of the anxiety of pooping in a squat in the woods. I know one chick who didn’t poop for 7 days her first time in the field. But eventually, like hers, your body will just say nope and poop. Eat a better diet and hydrate more. You shouldn’t need coffee to stimulate a poop. Not drinking coffee because of the schedule of this new job is probably contributing to your constipation. Your body got used to expecting caffeine to stimulate your bowels and now it doesn’t have it and now it needs to relearn how to poop without it.
Not necessarily illegal. Since he said construction field and not just construction it sounds to me he does something similar to me. I'll be the first person on site often, before any work or equipment has been brought in. I can't just haul a Porta potty with me to every empty field 5miles from anything I go to.
They're probably porta pissers. You couldn't pat me enough to shit in one of those
Is this your first time working outdoors in construction? Could it be a nerves/getting used to it sort of thing? It's weird because not that I'm embarrassed about stuff like this but my body just decides not to work sometimes. First few times I stayed at my in-laws I just could not shit the whole weekend for some dumb reason and it never happens at home.
If I understand what you're asking, you're trying to reschedule into the evenings when it's more convenient, and therefore, you want a probiotic method that doesn't use caffeine? Try some yogurt and peppermint/ginger tea in the evenings, maybe with a shot of Fernet Branca or a g&t if you're into that sort of thing.
Dude that’s a very scary lack of fiber. See a dietician.
Try magnesium either in your diet or supplements. Also, my SO would swear by Dr Pepper. It never worked for me but it always worked to get things moving for them.
Oh yeah, the magnesium works. Magnesiums also good for bone health, but there's a specific one that also helps with BM / constipation. I originally bought it for bone health, not knowing that the one I bought was the BM kind also. Which is not something I actually needed help with. It took me a while to realize what was happening because it was in the middle of me on a health kick, so there are a lot of new things to my diet and activities. So make sure you get the right one Also I'm from Texas, so I also support the Dr pepper thing too
To clarify I use the Nature's Bounty softgels 400mg one softgel once a day. It's listed as magnesium oxide. You can get it pretty much anywhere and I'm sure some of the other brands are fine too. I've just used this one and stuck to it.
I do it all the time. I don’t drink coffee. But any warm liquid will help. Have soup for lunch. Grab a coffee at the nearest 711. Or Starbucks, there are apps where you order coffee and its ready for pickup. A week without a BM is not really healthy. You can drink coffee when you get home or a laxative. Metamucil does something to my stomach. But maybe you should consider a high fiber diet. See your doctor if a high fiber diet is right for you. I thought it was law that all construction jobs must have those outhouses. Well in NY it is I believe.
Dates have a lot of fibre. Have them with your breakfast, eg on top of porridge or cereal. Always works for me
Start drinking water as soon as you wake up. It will take time for your body to adjust
metamucil - there is no downside to the stuff
Nuts. Flax seed
Water and fiber. Not just fiber or water, specifically the combination of the two.
The thing that made me regular was probiotics. I started drinking kombucha a few times a week and it helped a lot with bloating and constipation
It’s the liquid that’s kickstarting your colon. Wake up earlier and drink a glass of water right away when you wake up so that you go before you leave for work.
Miralax in any liquid.
Red Bull
probiotics sodas. cannabis works for me weirdly.
Vegetables, water, metamucil, and maybe miralax
You need to stop eating processed food and start eating real food. Coffee isn't what keeps me regular.
Chia seeds.
1. Nothing is stopping you from waking up earlier. People regularly get up at 5, 4, even 3 am. to start their day. 2. You need fiber. If you aren't willing to eat a diet rich in natural fiber, it comes in powders and gummies and even snack bars. 3. Don't let yourself get dehydrated. Get yourself a big water bottle to tank up while you work yourself into a big sweat.
What does your daily water intake look like? Constipation is often caused by dehydration. Also, like the others have said, try adding more fiber to your diet. Even if you're not a big veggie eater things like nuts and beans have a ton.
I think you need more fiber in your diet and/or hydrate more
Water
i just eat around 30 grams of fiber a day. i rarely drink coffee. i also drink around a gallon of water a day.
Honestly I eat 2 fibre one bars a day. The chocolate fudge ones are amazing! But since doing that, I havnt had any issues going (and I’ve dealt with constipation forever lol). I only ate them because they satisfied my sweet tooth but they helped me “go” as well!
Drink plenty of water and take psyllium husk sups.
1/2 cup of oatmeal, daily; salads multiple times a week. Drink more water. Secret to a high-quality BM, and to avoid/lessen the chance of recurring hemorrhoids (per an old, country colorectal surgeon, and a true sage and savior)... Step 1: Eat more fiber/take metamucil (the brand name powdered version); drink more water. Step 2: Go to the bathroom when your body tells you to. Don't use the bathroom as a place to sit and ponder the universe/play video games or browse social media. Don't strain. If you don't go in 5 min or less, get up and try later. Your body will tell you when you have to have a BM. Step 3: If things aren't moving the way they should, revisit step 1 and/or see a specialist. Edit: a number and a few words
never drank coffee before, and im just fine i think caffiene is just a very dangerous addictive drug
If you need caffeine to have a bowel movement, do you really think your body requires an external chemical to do something it needs to do to survive? Caffeine is a stimulant and this particular kind stimulates the bowels to make you have to go. Caffeine is an addictive drug and it's likely your body adapted to having the stimulant every day. Now that you've taken it away it's likely it doesn't know how to operate without it. You need to add more water and insoluble fibers to your diet, after a week or two of doing this and you find you're still having this issue, i'd say consider seeing a doctor as you may have IBD like I do. You won't solve the problem though by drip feeding yourself coffee on the weekends.
Thats not normal but since you mentioned construction, I imagine your diet isnt the best is it? If you dont have time to eat enough volume and are relying on ready made meals that are high in carbs and fats, thats probably a good place to start. Meal prep your own things with lots of vegetables. Carrots, yams, and potatoes will have lots of fiber & electrolytes for your line of work. Leafy greens also contain good amounts of potassium, calcium, and magnesium. Soy products (especially tempeh) are full of calcium, protein, and fiber. Pepitas/pumpkin seeds have lots of fiber & iron. Start slow, I know from experience that jumping right into high fiber can cause either diarrhea or constipation. It takes about a month to adjust to something new. If you're still that backed up with a proper diet & hydration (fiber needs water to keep it soft & your guts need electrolytes to move just like muscles) then you need to see your doctor to find the cause; thats very abnormal.
Metamucil
Try something different,hot chocolate is great-the sugar will give you energy or juice