As regards low carb and constipation, many people myself included find that problem. A fibre supplement REALLY helps. I use a mixture of chia seeds and psyllium husk. Both are available from healthfood shops or online. I buy packets of chia seeds from Lidl. I have a drink every morning with a mixture of these in water with a little Apple Cider Vinegar (ACV) and balsamic and a dash of diet cola (just because I am weird and like the sweet and sour flavour). I add the fibre to a full glass of fluid, stir well and wait a few minutes until the fibre starts to absorb the water then drink it down and follow with another glass of water to swill out any fibre stuck to the glass.
My bowel movements are now consistently the best the have been my whole life and at 57yrs I think that is pretty impressive. An easy daily movement of large well formed floaters....(TMI I know
😱) but they really are "chart toppers" on the NHS healthy poop scale!!
😎 It has made a huge difference to my digestive health and I believe gut health is the basis of all good health.
Just something to consider if you can't find a level of low carb which satisfied your BG meter and your gut. You can also sprinkle chia seeds and psyllium husk into soups and stews or over meals like salads. The reason I take it as a drink is to increase my fluid intake which is really important for constipation too and particularly when using these fibre supplements. If you don't drink enough they can make you more constipated because they absorb fluids.
Psyllium husk is the basis of the Fibogel supplement that many older people are prescribed to help keep them regular. It isn't a laxitive, it just provides soluble fibre bulk which travels through the digestive system gently pushing everything else through with it. The chia seeds also provide a great source of Omega 3 fatty acids.