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BTD Forums    Diet and Nutrition    Eat Right 4 Your Type  ›  Type O & fiber
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Type O & fiber
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SC454
Wednesday, June 27, 2012, 11:49pm Report to Moderator Report to Moderator
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I've been following the BTD for Type O for the past couple of weeks and am having an issue getting enough fiber.  I'm doing mostly meats w/ veggies/fruit and some brown rice but am having some constipation.  Are there things I can add to my diet to help (i.e. add a scoop of something to my morning shake, etc.)?  

Thanks!
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BCgal
Wednesday, June 27, 2012, 11:57pm Report to Moderator Report to Moderator

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I add chia seeds to my blender drinks.  I also take 3-4 magnesium capsules at bed time.  That amount is what works for me, but you'd want to play around with how much for your body.



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Lloyd
Thursday, June 28, 2012, 12:09am Report to Moderator Report to Moderator

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Flaxseed is another option.

Some vegetables have a lot of fiber. Celery is the obvious example but there are quite a few.
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Adopted4
Thursday, June 28, 2012, 12:36am Report to Moderator Report to Moderator

Live Life Joyfully 42% Teacher
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My daughters follow the O blood type diet and my youngest has had constipation problems, though it's much better now. I second the chia seeds suggestion, but I would recommend hydrating them in water with a 1/3 ratio; 1 Tablespoon seeds to 3 Tablespoons water (or 2/6 or 3/9). I give this to my youngest with a squeeze of agave syrup and she loves it. Prune juice also works great and is beneficial for type O's, but introduce slowly so as not to produce excess gas. I also give her magnesium powder mixed in her rice milk for more regularity and softer stool. Blueberries and plums are high in fiber and beneficial for you also.

By the way, welcome to the forums!


Coleen ISF-J, Non-Taster
"Religion that God our Father accepts as pure and faultless is this: to look after orphans and widows in their distress and to keep oneself from being polluted by the world." James 1:26-27
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Easy E
Thursday, June 28, 2012, 1:35pm Report to Moderator Report to Moderator

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I started adding meta mucil to fruit smoothies in the am for breakfast.  My wife has an ulcer and became constipated, and the doc recommended meta mucil for the constipation.  She is an O gatherer, and we both notice a difference and it works well for both of us.

It is a good source of fiber.
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Conor
Thursday, June 28, 2012, 3:31pm Report to Moderator Report to Moderator

GT1 52%+GT4 ST INTJ E7
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Larch arabinogalactan is another source of beneficial dietary fibre for type Os; it has therapeutic benefits as both a prebiotic and a modulator of the immune system. I find that it assists in my maintainance of healthy intestinal flora--which is relevant to prevention of constipation (it promotes motility)--as well as supporting phagocytosis. Too, I agree with all of the alternate dietary fibre sources noted above except Metamucil® ... no offense Easy E ... due to its ingredient profile: e.g., Sucrose, Psyllium Husk, Citric Acid, Natural and Artificial Orange Flavor, Yellow 6.

As a type O, I've found whole chia and cold-milled flax to work more effectively, and less harshly, than ground psyllium husks. Raw, hulled hemp seed is another one that, in addition, is a good source of quality plant protein. I'll re-stress a point that Lloyd made: vegetables (e.g., kale, swiss chard, turnip greens, artichoke, Jerusalem artichoke, turnip greens ... and any beneficial legumes such as adzuki, black, fava).

Chia and hemp seeds can easily be incorporated into salads, smoothies and such. If you like green smoothies, they're a healthy way to increase your fibre intake. Here's one I use on occasion (all ingredients are beneficial to Os):
  • 6 medium prunes
  • 1-2 bananas (depends upon size)
  • 1 pear
  • 12 oz. spring water
  • 1 Tbsp. chia seed (pre-soaked for at least 30 minutes ... I keep containers of these in refrigerator, as they'll be fine soaked for days)
  • 1-2 handfuls of greens, e.g., kale, spinach, watercress
  • Ice cubes, a few (seems to improve taste at first for people unused to drinking green smoothies)

Place ingredients in Vitamix (or similar heavy-duty blender) in order listed. Start blender speed at medium low and gradually step up to high, blending until thoroughly mixed (usually about 45-60 seconds). Note: The Vitamix comes with a tamper, which is necessary to initially push the greens into the blades while blending. For blenders that don't have a tamper, a wooden spoon works well (just don't push it all the way into the blades like I did one time).

P.S. I'm a tall male, so you might want to adjust the above according to your specs.



Compliant, me?!? ... I even attended a university whose mascot is one of my ◆ Superfoods!
What is food to one man is bitter poison to others. ~ Titus Lucretius Carus

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Conor  -  Thursday, June 28, 2012, 4:00pm
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ruthiegirl
Thursday, June 28, 2012, 3:52pm Report to Moderator Report to Moderator

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I'm not sure what's in the metamucil; it's possible that a different form of added fiber would work as well and be more compliant.

Constipation isn't always caused by lack of fiber. Sometimes it's caused by too little water or fat in the diet. Fat can help lubricate the GI tract and help the BMs slide out. Lack of magnesium can cause constipation. The wrong bowel flora is often another problem- taking good probiotics may help too.

All in all, what you need to do is heal the gut. You may need a variety of supplements to do that.


Ruth, Single Mother to 20 yo  O- Leah , 19 yo O- Hannah, and  13 yo B+ Jack


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geminisue
Thursday, June 28, 2012, 8:46pm Report to Moderator Report to Moderator

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1/4 c of ground flax seed thrown into blender/smoothie +5 prunes for sweetener,

can also add these to oat bran in the cooler months or now if you enjoy it now.

I will mix 1/4 c oat bran, 5 chopped prunes and 1/4 cup of ground flaxseed with 1 cup of water, put in frig in jar when I think of it the day before, and shake when I go in frig, and have the next morning out of the jar cold.  It is tasty and helps.could add cinnamon & ginger also.
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Masie
Thursday, June 28, 2012, 9:11pm Report to Moderator Report to Moderator

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Prunes work every time!
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DoS
Thursday, June 28, 2012, 10:03pm Report to Moderator Report to Moderator

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Turmeric might be the most magical thing for me sometimes. I'll take like two heaping spoonfuls sometimes, water wash it down. You can stir it in. It isn't pleasant but it costs a lot to put them in pills.
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Possum
Thursday, June 28, 2012, 11:01pm Report to Moderator Report to Moderator

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Quoted from ruthiegirl
I'm not sure what's in the metamucil; it's possible that a different form of added fiber would work as well and be more compliant.
Metamucil is psyllium husks but with artificial colouring & flavouring added... Straight psyllium added to a smoothie or compliant juice might be better, although psyllium is harder on O's stomach lining, especially for someone who already has an ulcer...   

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Conor
Friday, June 29, 2012, 1:12am Report to Moderator Report to Moderator

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I forgot to mention one other thing that might help (if it's one of your beneficial foods): caraway seeds. Researchers have identified 41 volatile compounds in caraway seeds. The two main ones are carvone and limonene and have been found to be antispasmodic, i.e., they showed inhibitory effects on intestinal smooth muscle contractions induced by the spasmogens. Traditionally, caraway seeds have been used to help promote digestion and assist with a variety of intestinal problems.

Sometimes, after meals, I'll take about a teaspoon of organic caraway seeds and place them in-between my cheek and gum (as one would place chewing tobacco). I'll keep them there for 10-15 minutes, mixing with saliva, and then I'll chew them thoroughly and swallow them. Seems to be as effective a digestive aid as ginger.

CAUTION: Although herbal references may note that nursing mothers can consume caraway seed mixed with honey to increase milk production ... overdose of caraway seeds DURING pregnancy can lead to miscarriage.



Compliant, me?!? ... I even attended a university whose mascot is one of my ◆ Superfoods!
What is food to one man is bitter poison to others. ~ Titus Lucretius Carus
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Possum
Friday, June 29, 2012, 1:15am Report to Moderator Report to Moderator

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Love caraway seeds!! Great idea Conor - and they are neutral for all BTD types...
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rAw warrior
Friday, June 29, 2012, 3:25pm Report to Moderator Report to Moderator
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Possibly oat bran? Can't say it will work but it's worth a shot. I put it in my husband's smoothie every morning.  He's a Type O. Not constipated though.
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Tonetwister
Wednesday, June 17, 2015, 4:29am Report to Moderator Report to Moderator
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I don't know much about the genome aspect of all of this ... it might be that some Type O's can successfully endure foods that others cannot. But this Type O used Sonnes No.9 (both psyllium husk AND seed) for three or four years, daily; and while it worked great, it resulted in some miserable welts and sores that were extremely intolerable. I think oats are a no-no for O's as well. I struggled with all of these, including wheat bran, after reading "The Save Your Life Diet" in the early '80s, which had good intentions, but probably caused a lot of misery in Type O's. For me, wheat bran, oat bran and psyllium are akin to poison and to be greatly avoided; however, wheat is in nearly everything, including pudding and gravy. I have tried both flax seeds and chia seeds in the past, with no success ... perhaps I will retry using the soaking method. Thanks for that info!
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ruthiegirl
Wednesday, June 17, 2015, 11:01pm Report to Moderator Report to Moderator

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Welcome Tonetwister!

Psyllium is not recommended for Os.  Oats and oat bran are neutral for O secretors but an avoid for O non-secretors. If you reacted poorly to oat bran, you may be a non-secretor, and/or you may have a problem with gluten.

Lots of things can cause constipation. Including some "wrong foods" in your diet can be constipating. Low magnesium can cause constipation. Having the wrong gut flora is usually part of a chronic problem.

It can take a while to heal the gut and get everything balanced and working properly. Sometimes dietary changes are enough, and sometimes supplements are needed. The long-term goal is to eat the right foods for your body, which also feed the "good germs" and not the "bad germs" and not to need anything just to help you go to the bathroom.

Wheat, corn, and milk are found in so many processed foods that most people on BTD pretty much don't use processed foods at all. This can be a very big adjustment for many people- but once you're in the habit of cooking your own foods, it becomes simple and routine. It's OK to make changes slowly and continue to eat "imperfect" foods for a while.


Ruth, Single Mother to 20 yo  O- Leah , 19 yo O- Hannah, and  13 yo B+ Jack


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Victoria
Thursday, June 18, 2015, 3:09am Report to Moderator Report to Moderator

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Back to the basics with stewed prunes, if they are on your food list.  



Normal day, let me be aware of the treasure you are.
Let me not pass you by in quest
of some rare and perfect tomorrow.
~Mary Jean Irion
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thunderseed
Saturday, June 27, 2015, 2:47am Report to Moderator Report to Moderator
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I have this exact same problem and I've been eating this way naturally for a couple of years now. I thought I was constipated because of years of laxative abuse, and having messed up my bowels and digestive system after having an eating disorder for so many years.
Honestly, it's been this way ever since I have recovered from my eating disorder so I don't know if that's the cause or not. I was anorexic for 13 years (ever since my childhood) so maybe I just never got the chance to see what my digestive system was like in my teenage and adult years until my recovery.

I've tried all sorts of things to cure my digestive problems and constipation issues, but it seems that nothing ever works for long.
The closest I got was taking metamucil every night, and for the longest time it helped but for some reason recently it just stopped working.
I always drink tons of water so I know that's not the problem.
I tried prunes and soaked chia seeds, never worked for me, just made it worse.
Enema's never work because the problem seems to be past the colon.
Right now I'm taking magnesium oil but it's kind of scary because I recently had to up my dose of it for it to work, so I wonder if my body is getting reliant on it, though my naturopath assured me that wouldn't happen.
I might try to add in some more metamucil. I don't like the sugar and dye in it, but I tried taking the natural stuff with added vitamin c and it didn't work the same.

Oh, also in the morning I drink a huge glass of water mixed with a spoonful of olive oil and a bit of apple cider vinegar, and sometimes it gets things moving. Not always, but sometimes...
Recently, I've been using a Spoonk accupressure mat. I just use it lightly because I'm a wuss, but I put it on my stomach area and it really improves my digestion and constipation issues.
Also, I've made use of accupressure points (for constipation) with success a few times, but it doesn't always seem to work either for some odd reason.

I know they say milk is bad for type o's, but after taking probiotics for a year I was able to digest it no problem and drinking warm milk actually helped cure a lot of my digestive problems and also body aches and pains.
Eating raw red meat and raw fish makes my digestive system feel better and sometimes helps releive constipation. I've never had a problem with parasites or bacteria. I do not trust the grass fed organic meat here, even though I eat organic with everything else. Small uneducated farms are not trustworthy places to buy meat from. I'm an ex dairy farmer so I know what to look for in meat and I go by instinct too when I pick out which meat to buy, which I think has made eating raw meat relatively safe for me.

Anyways I'm going to be following this thread for more ideas, because although I've tried almost everything I can think of, these things never work long term for some reason.

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thunderseed
Saturday, June 27, 2015, 2:54am Report to Moderator Report to Moderator
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Quoted from ruthiegirl
Welcome Tonetwister!

Psyllium is not recommended for Os.  Oats and oat bran are neutral for O secretors but an avoid for O non-secretors. If you reacted poorly to oat bran, you may be a non-secretor, and/or you may have a problem with gluten.

Lots of things can cause constipation. Including some "wrong foods" in your diet can be constipating. Low magnesium can cause constipation. Having the wrong gut flora is usually part of a chronic problem.

It can take a while to heal the gut and get everything balanced and working properly. Sometimes dietary changes are enough, and sometimes supplements are needed. The long-term goal is to eat the right foods for your body, which also feed the "good germs" and not the "bad germs" and not to need anything just to help you go to the bathroom.

Wheat, corn, and milk are found in so many processed foods that most people on BTD pretty much don't use processed foods at all. This can be a very big adjustment for many people- but once you're in the habit of cooking your own foods, it becomes simple and routine. It's OK to make changes slowly and continue to eat "imperfect" foods for a while.


I'm currently trying to go back on probiotics again to see if maybe that's causing it for me. How do I know if I am low on magnesium?
I work out a lot and drink tons of water, so sometimes I wonder if I should be taking extra electrolytes salts and magnesium but I usually feel fine other than terrible digestive problems, digestive pain and abdominal distention.
I like to take epsom salt baths for relaxation but I'm not sure how to tell if I'm getting enough magnesium. My naturopath has given me a huge jar of magnesium capsules, but I haven't been taking them because she pretty much said, just take them when your muscles are sore.
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