Dukan Diet : How to Avoid Attack Phase Constipation

There is a great deal of emphasis from the critics of the Dukan Diet about the potential side effects of following the diet.  One of the criticisms often made, is about the lack of fiber the diet provides, during the Attack Phase and on the Pure Protein (PP) days, and the constipation that this may cause.  Whilst there is no doubt that the amount of fiber in these stages of the diet is severely restricted and falls short of the recommended daily levels of  20 to 35 grams a day, there are foods which the Dukan Diet allows you to eat, which can supplement the levels of fiber in your diet on these days.


Foods that you can eat in the Attack Phase to Combat Constipation

Goji berries – a one ounce serving provides you with 3 grams of fiber.

Oat bran – one and a half tablespoons provides  2.5 grams of fiber and you can double this to 3 tablespoons and 5 grams of fiber if you are experiencing constipation.

Rhubarb – one cup rhubarb gives 2 grams of fiber.

Onion – half an onion has 1 gram of fiber.

Brewer’s Yeast – one tablespoon of  brewer’s yeast gives you 3 grams of fiber.

These five foods together can provide 11.5 grams of fiber or 14 grams if you double up the amount of oat bran you are eating.

However even with these foods the Dukan Diet will not be able to  provide the recommended levels of fiber on these days but you might be interested to know that the typical American diet doesn’t either. The American Dietetic Association reports Americans eat on average just 14 to 15 grams a day.

If you think that the Dukan Diet might be a weight loss program that you can follow successfully, you need to discuss the matter fully with your medical practitioner before you start the diet.  Another fact to bear in mind is that you only follow the Attack Phase for a maximum of ten days and then in the Cruise Phase you alternate the PP days with PV days where you can eat unlimited amounts of certain high fiber vegetables.  If following such a low fiber diet is not recommended by your doctor you should be able to lose weight, albeit much more slowly by following the Cruise Phase using PV days only until you reach your target weight.  Another possibility would be to skip the Attack Phase and go straight into the Cruise Phase.

It is also very important too drink the recommended 1.5 liters of water each day as dehydration can also cause constipation. Your body makes up for the lack of water by extracting more from your stools, making them harder and more compact and often much more uncomfortable to pass.

 

 

 

13 Responses to “Dukan Diet : How to Avoid Attack Phase Constipation”

  • susan on September 8, 2014

    can you substitute oat bran to oat bran capsules on dukan diet

    • Amber on September 14, 2014

      Hi Susan

      This would not give the flexibility that oat bran does but if it were the only way you could take your oat bran it should be OK. It should still help you feel more satified and help prevent constipation.

      Kind regards

      Amber:)

  • Michelle on September 6, 2014

    Can you incorporate NutraCleanse into the attack phase for constipation?

    • Amber on September 14, 2014

      Hi Michelle

      If you are suffering from constipation this would be a suitable product to use to ease the situation.

      Best wishes

      Amber:)

  • PatriciaBorg on February 8, 2014

    Heyyaaa:) i started this diet three weeks ago nd ive lost 4kgs already which is okay…but im suffering ssso much from constipation ive tried everythinnngggg….i drink heaps of water i take fibre supplement pills i have milk with oats in the morning… I dunno what else to do nd in panicking i had to go to the hospital last week nd i used aan evacuol… Nd nothin the constipation nd the stomache r still here :(

    • Amber on February 8, 2014

      Hi Patricia

      If the following the Dukan Diet is giving you such serious side effects on you I really think you should stop and look for another diet which provides more natural fibre.

      Kind regards

      Amber:)

      • PatriciaBorg on February 8, 2014

        Yeah i reckon i shud stop :( its hard cos i was losing weight pretty good….thank you for ur time Amber x

        • natali on February 10, 2014

          Try hot water with lemon juice, in the am as soon as you wake up..and during the day. Drink more then 1.5 liters of water and most of it make sure it’s warm. I am about to start the diet since my last time was a failure.

          • Amber on February 10, 2014

            Hi Natali

            Thanks for the useful tip.

            Best wishes

            Amber:)

  • dana on February 6, 2014

    isn’t onion allowed only beginning with cruise phase?

    • Amber on February 6, 2014

      Hi Dana

      A small amount (up to one medium size) of onion is allowed on pure protein days in Attack or Cruise.

      Kind regards

      Amber:)

  • Jessica on July 15, 2011

    Are you able to swap the oat bran for a fibre substitute such as benefibre or metamucil?

    • Amber on July 15, 2011

      Hi Jessica

      I’ve recently read that Dr Dukan has recommended yam flour as a replacement for oat bran as yam flour apparently has a very similar nutritional make up to oat bran. He doesn’t recommend the use of either of the products you mentioned.

      Amber:)

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