Loose Stool Lots of Bloating

[carrie w]

I am currently on day 23 of my whole 30. The eating has been easier than I expected. Around day 10-18 I was having issue waking up really early in the morning. The suggestion was made that I wasn't getting enough fat. I made changes to up my fat through out the day and it's made a huge difference with my sleep and energy levels. I even hit a PR at the gym! Since then I have been having major bloat, gas, and loose stool. It's important to note that I only have the gas and bloat at night after dinner, the loose stool in the morning, and the bloat pretty much all day. The loose stool is so bad that I am woken up by my tummy rumbling because I need to use the restroom.

 

I'm not sure if my body isn't used to the extra fat or if it's a possibility that this is connected with my menstrual cycle which started on day 21. I have been having these symptoms for over a week though.

 

Here's what a typical day looks like when I work out. I'm usually pretty active as I'm a personal chef and on my feet a lot and have 2 large active dogs.

-Breakfast: 2 eggs over easy cooked in coconut oil, handful of strawberries, 1/2 small or medium avocado

-After Crossfit Snack: 1 hard boiled egg, handful of cherries or 1 apple

-Lunch: Fist of fist and 1/2 of protein usually chicken or pork, zoodles, and 1/2 of a small or medium avocado

-Dinner: Fist of fist and 1/2 of protein usually chicken or pork, zoodles, and 1/2 of a small or medium avocado

 

What should I do? Continue with what I have been doing past the 30 days? Does my gut need more time to heal? I have really cut back on nuts since adding the avocados in. Especially since reading they can disrupt your sleep. I also try not to have to much fruit unless I need the energy for crossfit. 

 

I am going out of town for a conference tomorrow so eating specific things will be a little more difficult. I have a dozen eggs boiled, apples packed, and avocados ready to go.

 

Help!

 

 

[Carlaccini]

Okay there are a couple factors here that could or could not be contributing factors

 

1) Meal one is missing veggies.  Please do not let fruit push vegetables off of your plate.

2) When eggs are the main source of protein for a meal - please use as many eggs as you can hold in one hand.  For most people that is 3 to four.

3) It's hard to tell - but personally I don't think you are eating enough.

4) Try to incorporate a starchy veg - you could be too low carb and that is why your stool is too loose.

5) Pre work out is fat and protein - so boiled eggs would be good here as they contain fat.  Post workout should be lean protein (think chicken breasts) and starchy veg (sweet potato).  Please drop the fruit.  Fruit is far from ideal as you are feeding your body sugar.

[carrie w]

Thank you for the response! I have a couple of questions-

 

1. If I'm working out in the morning right after breakfast hard boiled eggs and avocado would be ideal? No sugar before to help fuel my workout?

2. Are you suggesting to drop the fruit entirely or just when I have it accompanying an meal instead of a veggie?

 

Thank you!

[GFChris]

Thank you for the response! I have a couple of questions-

 

1. If I'm working out in the morning right after breakfast hard boiled eggs and avocado would be ideal? No sugar before to help fuel my workout?

2. Are you suggesting to drop the fruit entirely or just when I have it accompanying an meal instead of a veggie?

 

Thank you!

In a Whole30, you aren't using sugar to fuel your workout. You're transitioning your body to becoming fat-adapted.  That's why we advise no fruit in your pre or post workout meal. 

Further, don't use fruit in place of veggies at your main meals. Vegetables have more nutrients.  Have you seen the recommended meal template?  Have 1-2 palms of protein (not a fist size: one palm is the length, width and thickness of your palm), 1-3 cups of veggies and a compliant fat at each meal before you add any optional fruit on top of that. 

Also, what has your water consumption been?  Are you drinking at least 1/2 an ounce of plain water per pound of body weight, daily? Are you having any carbonated water, as that can contribute to bloat for some?

 

[WholeUs]

Other than avocado - what is a healthy fat? I wonder if that's been my issue. I'm on day 16 and am also having a hard time waking up in the morning. I'm falling asleep just fine and staying asleep. But waking up is hard. 

[jmcbn]

Other fat options would be compliant bacon, home-made mayo or other may-based sauces, nuts, nut/seed butters, nut/seed oil (any nut/seed product should be used in moderation), avocado oil, coconut oil/butter/cream/milk/flesh/flakes, tallow, lard, schmaltz, olive oil, ghee or clarified butter...

How much fat are you including per meal? How much starchy veg per day? How much water are you drinking? Are you salting your food?

If you'd like to post a few days worth of your meals, indicating portion sizes, we can take a look to check you're on the right track.

[WholeUs]

I'm pretty sure that I'm not eating enough in general. It seems to be all or nothing with me. Either I eat non-Whole30 food and eat too much of it - or I'm on Whole30 and find that I'm not as hungry and can easily push back feeling hungry with a few seeds or nuts. Today I've had: I boiled 2 eggs and I only ended up eating 1, I had coffee, and a glass of water at breakfast. Lunch was maybe a palm-and-a-half full of chicken, and a hot-dog-size link of chicken sausage. I don't typically enjoy microwaved vegetables - so they don't make it into my lunch often. I've also had a banana today and I have an apple for later. Not at all the right variety of food - I'm becoming fully aware of that. I hadn't really thought of it until now, though.

[GFChris]

I'm pretty sure that I'm not eating enough in general.

 

Yes, you would be correct.  I'd agree you're underfeeding yourself.

When eggs are your sole protein, the serving size is the number of whole eggs you can hold in one hand without dropping them. For most folks, that's 3-4 eggs.

I'm not seeing any fats in your meals.

If you don't like microwaved vegetables at lunch, what about taking in some soup or stew in an insulated thermos? Or have some veggies that are palatable cold, such as a veggie frittata, salad, compliant pickles, sauerkraut, baba ghanoush or cooked sweet potato?

Truly, for best results, aim for each of your meals to meet the recommended meal template of protein, veg and fat at every meal.