So I have made extensive food diaries, tried a million different things and have made notes on what seems to work well for me! Please share yours too! It is important to remember that we all tolerate food differently so please don't get annoyed with me when I tell you that I've been eating things like eggs/rice. They are fine for me ;)
Looking forward to reading other plans! Include supplements or stool softeners too if you use them!
This is an example of a meal plan that gives me both sustenance as well as nice soft and small BMs (23g fibre) :
Breakfast:
Wholemeal oats with almond milk, 1 teaspoon of chia seeds, 1 skinless pear, 1 boiled egg
Lunch:
Wholemeal rice, boiled potato eggplant mix, olive oil on top of rice dish, 1 egg, 1 vitamin C supplement
Between lunch and dinner: zinc supplement, l-lysine supplement, probiotic supplement
Snack: usually a ripe banana before some physical activity/workout
before dinner: shot of olive oil
Dinner: cod fish, wholemeal spaghetti with broccoli and potato mix, olive oil on top of pasta dish, 1/2 boiled beetroot
Immediately after dinner: 1 miralax in almond milk, 2 magnesium citrates (400mg), 1 cod liver oil supplement, small piece of dark choc , small yoghurt or kefir with some honey
Whole day drinking loads of water, herbal teas, coconut water too! Never any cold drinks.
- If BM doesn't come at the usual time, I make a warm prune juice, drink more warm water and sometimes a coffee too as it always helps to move things along. Most days are caffeine free though (sad face).
- I have an active job and lifestyle so I can't eat only fruits and veg like some people. I really need the protein and carbs but find that stool softeners avoid any constipation anyway!
- This plan makes me go just once a day for my BM. I tried other things but cannot handle 2 BMs in one day so I stick to this but vary it a little each day.