When you are on a PSMF diet, you are going to expose your bowels to a large concentration of protein. This protein will provide your body with the building blocks that it needs to be healthy but can be an issue for your digestive health.
Simply put, a large number of people may suffer from diarrhea in the early stages of this diet and may need help managing this problem. Let’s take a look at 6 ways to help with diarrhea on a psmf diet.
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Adding extra water to your diet will help here in a variety of ways. First of all, water will replace any lost fluid you experience during your wet bowel movements. Typically, you want to add more liquid than you lose to keep yourself safe. You also want to cut out drinks that will make your diarrhea worse, such as milk, apple juice, and caffeinated beverages.
Water also helps by helping to break apart the protein in your stomach more fully. As a result, your body won’t struggle so much to digest protein and won’t create wet bowel movements. Just as importantly, water also helps to keep you hydrated and healthy during what can be a tough lifestyle change when switching to a PSMF routine. Increase your water intake by at least two full glasses to get the best results.
Fiber is an essential part of your dietary health, no matter what diet you are pursuing. However, fiber is particularly crucial for a PSMF routine because it can influence your bowel movement firmness.
Unfortunately, switching to this diet may leave you with too little fiber, which can trigger diarrhea or constipation. And excessive water consumption may also trigger issues if you aren’t careful. Thankfully for those on a PSMF routine, unsweetened psyllium husk fiber powder is particularly suitable for those on a PSMF routine.
This type of fiber will help to absorb some of the water that may be triggering your diarrhea. Even better, it will help improve your bowel movements and make it easier for you to digest protein and other foods that may be difficult for you to handle, such as many types of dairy products.
I recommend Anthony’ Organic Psyllium Husk Powder because its USDA Certified Organic Psyllium Husk – Batch Tested and Verified Gluten-Free. It is also Keto Friendly.
While this approach is often a good choice for many, some people may struggle because fiber may increase your diarrhea if you aren’t careful. Try to boost your intake of fiber in a logical way, such as adding a few extra scoops of fiber powder to your diet every day. Slowly increase the amount that you take to ensure that your bowel movements aren’t too watery or too firm. Try to get at least 38 grams if you’re a man and 25 if you’re a woman.
People who go on the PSMF diet need to try to eliminate as many synthetic or manufactured foods from their diets as possible. These foods often contain a high concentration of sugar alcohols or artificial sugars that can trigger a higher occurrence of diarrhea.
That’s because these items include a carbohydrate known as FODMAP that can cause a variety of issues.
FODMAPs can disrupt how well your lower intestine works and can cause digestion issues that can trigger an increase in diarrhea and other health issues.
For example, it has been suggested to decrease intake on foods that contain FODMAP carbohydrates if you suffer from irritable bowel syndrome. And since your digestive system is going to be in a different state with PSMF, you will need to consider this step even more.
Adjust your diet to include more items like raw vegetables that haven’t been treated with FODMAPs or other types of chemicals. You’ll mainly find FODMAPs in foods that are fat-free or designed to minimize your caloric intake. Avoid these items and you should find that your diarrhea symptoms appropriately decrease as you adjust your diet.
When you’re on the go on a PSMF routine, you may be tempted to eat on some protein bars.
This step may seem wise because you’ll get a low-calorie high amount of protein. Unfortunately, these bars may not be as helpful as they seem. Like other foods mentioned previously, they contain a high level of FODMAPs that can trigger diarrhea and other health issues.
As a result, you may need to reduce or eliminate these protein bars from your diet. Instead of regularly eating these bars as a snack, you should try to switch to a healthier and FODMAP-free form of protein. For example, you could take beef jerky with you on the road if you need a quick snack.
This protein source is not only low-calorie but typically contains little to no FODMAP carbohydrates.
If, for some reason, you can’t eliminate protein bars from your diet, try to find those that focus more on organic items. While natural elements may still contain FODMAP carbs – including things like many types of wheat – they will be healthier, less complex, and easier to digest.
When you switch to a PSMF diet, you may try to eat alternate foods to expand your diet. Small amounts of artificial sweeteners and fats may trigger diarrhea when eating any diet but can be particularly an issue with PSMF. Simply put, your diet is more delicate and is more likely to get disrupted by artificial ingredients in this situation.
Sugar alcohols include items such as aspartame, saccharine, and other items that may trigger diarrhea. You may also eat artificial fats, known as olestra and other things, that can trigger diarrhea.
Other items that may cause this problem include guar gum, xanthan gum, carrageenan, and vitamin C.
While you obviously need vitamin C in your diet, eating too much may trigger diarrhea. Try to minimize or eliminate these artificial items from your diet and keep your vitamin C at around 75 milligrams or so. These steps should help to decrease your diarrhea symptoms and help you stay happy and healthy.
Dairy Products may cause diarrhea at times as well.
This problem is an issue if you’ve created a routine that involves a regular intake of cheese or cheese products.
However, this issue is one that can be related to a variety of health issues that aren’t associated with your PSMF routine.
For example, people who are lactose intolerant will experience worsened symptoms while on the PSMF diet. This health problem will make it difficult for you to digest protein and cause severe diarrhea and other symptoms. Even worse, you may experience issues if you aren’t lactose intolerant because of the unique strain that cheese and other dairy products put on your body.
As you eliminate dairy products from your diet, you should try to replace them with healthier items that help you maintain a proper diet. For example, foods like a baked chicken without skin or fat help to restore the protein you’d get from dairy products.