I registered here to post this as I saw a similar thread from 2 years ago dealing with the same issue, I didn't find a definitive solution though.
I have a binge eating problem which I thought was getting better but that mostly went out the window today, the 'good' thing to come out of it though was recognizing a new trigger: constipation. It seems the only way I can guarantee a quality bowel movement is to stuff my face until it hurts, of course the reasoning in the moment for this is often highly emotional and as a result I binge on bad and too much food, then afterwards I hate myself, etc. It just sucks to have what I consider an 'ideal' diet, lift weights + run 4 days a week, drink no alcohol, eat little artificial foods, get a full nights sleep, and still feel awful and have my stomach look awful everyday lugging a pound of condensed waste. With great effort I can expose small 'balls' of fecal matter multiple times a day but that's it, every trip to the bathroom is mired with stress, anger, and disappointment. I haven't felt 'empty' for days.
I am trying to lost about 5-10 pounds of fat while maintaining muscle, so I eat about 1800 calories/day, I am happy with my progression at this level. I eat a very healthy balanced diet, I do not eat dairy, I eat PLENTY of fiber(fruit and vegetables with every meal, moderate serving of whole wheat bread) and drink PLENTY of water(~2.5-3.5Liters/day + plain seltzer) so please do not suggest either of those two. I used to be a heavy user of zero calorie sweeteners(Equal then Splenda then Stevia packets then Stevia liquid) but cut that cold turkey about two weeks ago thinking it would solve my problem, for a couple days things seemed better but the past few days have been awful for no apparent reason.
I do not want to take supplements or be reliant on any obscure foods, though I am open to anything that will work.
I've done some research online and this is my current plan:
- Go gluten free(I actually did this for all of last summer but quit as I wasn't noticing any definitive improvement and because bread is delicious, I don't remember what my bowels were like then)
- Replace gluten with fat (admittedly, I eat very little fat)
- 8oz of prune juice in the morning (coffee helps but I want to be able drink it for energy, not constipation)
Again, please do not recommend more fiber or more water, I get enough of both.
Thanks for reading, if anyone could help me out I'd really appreciate it.