Treating Constipation on the Dukan Diet

Constipation is one of the most common side effects of following the Dukan Diet and as the diet relies heavily on low fat high protein foods particularly in the Attack Phase this should really come as no surprise particularly to anyone who is prone to this condition.

But what steps can you take to get your digestive system moving again.


In the Attack Phase

  • Double the amount of oat bran that you are eating each day to three tablespoons.
  • Add a tablespoon of wheat bran as wheat bran has a different composition to oat bran.  It is high in insoluble fiber.
  • Drink a glass of ice cold water first thing in the morning and then have a hot drink.  The ice cold drink is an official Dukan Diet recommendation, the addition of the hot drink is mine.  I think the alternating temperature helps but this is not based on anything other than my own experiences.
  • Make sure you are drinking 2 liters of fluids per day.
  • Eat a tablespoon of goji berries each day.
  • Avoid carbonated drinks as this cause bloating and gas.
  • Have 200 g of stewed rhubarb, this is allowed in Attack to treat constipation.
  • Do some sets of ten of abdominal crunches.
  • If none of these tips help ask your pharmist or doctor for a mild laxative.

In the Cruise Phase

In additon to all of the above

  • Make sure that you are eating plenty of green vegetables on PV days
  • Increase to two tablespoons of goji berries on PV days.
  • Count your stewed rhubarb as a tolerated item to help with weight loss.
  • Have one teaspoon of linseeds/flaxseeds per day but avoid if your weight loss plateaus.
  • Again if none of these tips help ask your pharmist or doctor for a mild laxative.

 

 

14 Responses to “Treating Constipation on the Dukan Diet”

  • Lanne on December 1, 2014

    can we add benifiber to our water on the attack phase to prevent constipation?

    • Amber on December 11, 2014

      Hi Lanne

      This product contains 4 g of carbohydrates per serving so I wouldn’t recommend it.

      A:)

  • Honey on October 24, 2013

    Are there any alternatives to oat bran or wheat bran? I can’t eat either one due to having celiac, the oat bran that is supposed to be gf also effects me negatively.

    • Amber on October 24, 2013

      Hi Honey

      There are no approved substitutes for oat or wheat bran but I do know of several people who use Psyllium seed husks to add fiber to the Dukan Diet.

      Kind regards

      Amber:)

    • Clare on November 3, 2013

      Hi honey! I didn’t eat the bran because I just didn’t like it and it didn’t affect my weight loss in the slightest, I reckon you can just do without!

    • Karen on June 4, 2014

      there is a company called Red Mill that makes Gluten Free Oat bran. :)

  • chris on September 10, 2013

    Can I have rhubarb in the attack phase to help with constipation? Its not very clear. Ive lost 7lbs in 4 days so far and have another 6 but am experiencing poor bowels :/

    • Amber on September 10, 2013

      Hi Chris

      I think you must have skipped a line when reading the post:) The 7th blue arrow advises “Have 200 g of stewed rhubarb, this is allowed in Attack to treat constipation.”

      Hope it works!

      Best wishes

      Amber:)

  • Pear_Pauline on September 4, 2013

    Hi Amber :-)

    I just found a tip to have a good digestive system during perform the attack phase of Dukan Diet.

    It is very easy, just drinking warm 0% Fat Milk, or you can add 1 Tablespoon of Oat Bran and a bit Splenda ;-)

    Well, you should also drink lot and lot water or warm water after drinking warm 0% fat milk.

    I am very happy with my diet plan now \(^0^)/

    • Amber on September 4, 2013

      Hi Pauline

      I love warm milk just before going to bed; it helps me to sleep. I’ll have to try this recipe.

      Best wishes

      Amber:)

  • Pear_Pauline on August 29, 2013

    Dear Amber :-)

    First of all, I would like to say thank you to you for creating this good website.

    I am on the third day of attack phase, I have planned to do this phase for 7 days. However, I am quite worried about the digestive system. But all my worried are gone since I have read your beneficial contents.

    I wish I can reach my goal, lose 10 kilos when I finished the second phase.

    Thanks so much again.

    :-)

    • Amber on August 29, 2013

      Hi Pear Pauline

      I’m very happy that you’ve found my site helpful and wish you well on your weight loss journey. Let me know if there is anything else I can help with.

      Best wishes

      Amber:)

  • BeaG on August 19, 2013

    Hi Amber,

    Once again thank you for your help and dedication to this website. I started the diet last Monday with 3 days of attack and lost a couple of kilos and felt great. I am on day 5 of cruise and I gained a kilo. Last Thusday I weighed 56.4 and today Monday I weigh 57,8 I am having a problem with constipation and have only been to the bathroom twice since last Monday…and I had to take mild laxatives for that to happen (sorry TMI) I am really getting discouraged with this whole thing and I am scared I will continue to gain weight. I am approaching that time of the month but I think the biggest issue must constipation. I have been having my oat bran with the daily allowance of wheat bran but its not really working. I was thinking of adding one fruit yoghurt per day (the ones that suppose to help with digestion) it would be one of my 2 tolerated items per day. But should’t I avoid tolerated foods if I am having problems with the weight loss? I live in South America and the variety of fat free dairy available is very limited and almost all of the fat free yoghurts have some kind of sugar. It’s really hard to follow the diet with such little permitted foods available but I am determined to make it :-)
    I don’t want to keep on taking laxatives because I know you end up getting use to them but I really don’t know how am i gonna loose weight if I don’t eliminate what you ate somehow…

    Please help me understand if I am doing something wrong or if there’s something I can do to succeed.

    Thanks so much for your help.

    kind regards,

    BeaG

    • Amber on August 19, 2013

      Hi BeaG

      I think you are right to blame the constipation for your weight gain but your approaching period may also be contributing some water retention.

      I’d add in the yogurt as you suggest as you aren’t really stagnating it’s more a case that you aren’t eliminating. If you do need a little help bulk-forming laxatives such as Metamucil are generally considered to be gentler than stimulant laxatives. There are also some further suggestions in this post that might help.

      http://thedukandietsite.com/1701/treating-constipation-on-the-dukan-diet/

      Hang in there!

      Best wishes

      Amber:)

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