Constipated in backcountry

[Joey G]

I don’t get to backpack often but when I do it seems that the first day or two I am constipated. It sucks. Last year, it hit me in the middle of the night to finally relieve myself.

I’m sorry that this might be a TMI topic, but does anyone else suffer from this? Are there things I can do before or during a trip to help?

Thanks to all that reply.

[Thom]

I always carry prunes . Dried fruit is my thing

thom

[Thomas R]

it seems like dried and freeze-dried foods lose their water more easily during digestion. Prunes are not only high fiber, they also contain good amounts of sorbitol which pulls water into your intestines. There are other high-sorbitol dried fruits (raisins, figs, apricots) as well. Basically high FODMAP foods help with the constipation (but can lead to gas).

[DWR D]

Dried Fruit is good… prunes and/or apricots work for me. Fruit bars are convenient.

Also… Benefiber…. mix it in your water bottle… colorless tasteless… comes in plastic jars or individual packets… mix one of those packets in your water bottle in the morning and eat some dried fruit during the day..

Other method… Psyllium Husk supplement… harder to work with (a bit messy and you have to mix it and drink fast), but it also lowers your cholesterol, if that is of interest to you.

Also… make sure to drink lots of water. Dried and freeze dried food tends to suck water out of your gut during digestion which can make stools harder to pass…

[Terran Terran]

A little chia in your oatmeal. It needs to be hydrated or it will plug you up. Hydrated, it acts like  soft, miniature, lubricated ball bearings. It keeps things rolling smooth with less irritation.

[DWR D]

One other thing to consider… if you have bad constipation and don’t deal with it, it can lead to hemorrhoids … something that is good to avoid :(((

[David Thomas]

DWR D spelled out the helpful steps.  I bring dried apricots (less water weight than prunes) and some packets of Metamucil Fiber Thins – which are chocolate-flavored wafer / cookies that provide fiber and some calories.  They’re available in a box of individually sealed 2-wafer packets making it very convenient.  Maybe one packet a day is enough for you, or maybe one in the morning and one at dinner is what you need.

I also transition from normal around-town food to full on backpacking food over a day or two.  A wrap or even a salad is fine for the first and/or second day.  It may have a bit more water weight but those first meals are carried the shortest distance and so accrue fewer pound-miles of work.

If you have more whole grain in your diet, things will keep moving.  I did one week in NZ with a bunch of vegetarians so it was lot of dehydrated beans, brown rice, veggies, etc and I was pooping a like a rabbit (or moose, in winter) with small turdlets that came out easily and needed almost no toilet for wiping myself.   Versus some cheap, quick, and fuel-savings options like Ramen or instant mashed potatoes – those will leave you more constipated.

There can also be a big mental component to constipation.  Classic Boy Scout behavior is unconsciously, they are anxious enough about using the outhouse or digging and using a cathole, that they hold it in all weekend only pooping when they get to regular toilets at a Burger King or back home.

As my technical editor’s coffee mug asks, “Is Anal Retentive hyphenated?”

[Joey G]

Thank you guys so much. This community is the best.

[David D]

I used to reliably have this issue on multi-day trips and it would last for up to 4 days.  Its really uncomfortable.

I tried adding fiber to my meal plans but it didn’t help in my case.

What worked for me was to make sure I was drinking a good deal of water, but the timing mattered.   Hydrating heavily between meals didn’t help.  The key was to hydrate well at the same time that I was eating.  Don’t over do it, but common sense prevails.

I also found it necessary to start this extra hydration with meals at home for a day or two before leaving.

I haven’t had an issue for many trips now.

[David D]

In the TMI department, here are my notes I collected when trying to “work this out” for myself:

Causes:

• A diet heavy in cured meat can cause constipation
• Insufficient water intake causes constipation.
• A high fat diet can cause constipation.  Fiber can help avoid
• Too much or too little fiber can cause constipation
  • Need ~ 10-15g fiber per 1000 calories
  • Nuts add a lot of fiber.  Chia seeds are a fiber bump

Fixes:

• Highly hydrate (reasonably) to avoid constipation!  Start a couple days before leaving for trip.
  • The hydration has to happen soon after eating.  If you eat and hike and don’t drink, there will be a plug that takes days to pass
  • Make sure you have enough fiber in your meal plans.  Use chia seed bumps if needed
• Certain types of probiotics can help if consumed for the week before the trip:
  • Eat yogurt for breakfast for a few days before leaving
• Olive oil has a mild laxative effect, helping to ease the flow of materials through the intestines

Fiber can be added through diet or supplements.  However, a higher fiber diet can take a while for the body to adjust to (don’t introduce too much fiber too quickly) so try it at home first.  Drink lots of extra water when eating high fiber or it will make you more constipated

• eating your preferred trail food before you even set off should count as training

Pack high fiber food like dried fruits (figs, dates and raisins), chia seeds (mostly insoluble fiber), flax seed, Quaker harvest crunch, Quaker quick Oats, nuts.  Insoluble fiber is best for constipation.

Laxatives can lead to dehydration (and diarrhea).  Sticking to fiber supplements is a better bet

• Metamucil “promoting regularity usually takes between 12 to 72 hours” “When combined with water Metamucil powder thickens and forms a gel, slowing digestion and pushing against the walls of the stomach which promotes a sensation of fullness, leaving you less hungry between meals.”
• Restoralax (the Canadian version of MiraLAX) is a stool softener and works by drawing water to the stool “Gentle and effective relief, does not cause certain side effects like gas, bloating, cramping”.  Available in powder (including single use packets). “Most people will experience a bowel movement in as early as 24 hours and up to 72 hours”

[Terran Terran]

Chia gel

 

Chia Fresca

[AK Granola]

Oatmeal with nuts and seeds is my daily diet even at home. I do get tired of it, but it’s cheap and healthy. I try to shake it up now and then with freeze dried fruit, dried fruit, chocolate chips, or whatever combination of things improve the flavor. I would say try it at home first though – chia seeds in particular are a serious laxative for me, like I’m-not-leaving-camp-today serious.

I think electrolytes also help with a regular go. Too much can also cause the issue of having to stay around camp for a while! Try at home.

The squatting position is incredibly helpful with all this. Find a place with a view, if you can, in case you need to take longer than a minute or two.

[Terran Terran]

Don’t eat too much chia and make sure it’s well hydrated. I only eat about 2 to 3 teaspoons after it’s been soaking for about 10 minutes or cooked in with my meal. I make fewer trips and use less tissue. I’m done faster. Oat bran is good too. When I can find it. Of course, try it at home. I eat it daily. It makes my life better.

[Author]

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