Exercise, nutrition, and bowel movement

Question
Dear Joe,

I am a diabetic with a BMI of around 30.  I have recently begun walking (brisk pace) 2 miles a day in order to bring down my weight and better control my glucose level.  I have noticed that my bowel movements have become more infrequent and harder to pass(to the point that I now have a hemorrhoid).  I am sure part of it is due to less food consumption.  I drink at least a gallon of water per day and limit my carbohydrates.  Should I add fiber to my diet?  Grains cause my blood sugar to spike, are there any other fiber options that would not cause a corresponding spike?

Answer
Great question and I apologize for the delay in getting back to you. This is a very simple condition to treat, so we can get things working well for you quickly.

Obviously you know that losing some weight will help you creating better balance in your body and therefore your blood-sugar will level itself out on its own. When you say you are limiting your carbs I am assuming that you're limiting your sugars and starches, but not your carbs coming from vegetables. I would suggest eating vegetables with high amounts of fiber and being very consistent with this. Next, get in the habit of drinking a pint glass of warm water every morning upon waking and every evening prior to bed. This will help aid your digestion. Also, make sure that you're not eating after about 7pm and not before 9am or even 10am daily. Typical American dieters expend 50% of their energy digesting foods and while lying horizontal during sleep is not ideal for your digestive tract. Not eating for 12-14 hours will aid in your ability to properly digest foods as well.

Personally I eat around 11am daily, then again around 6pm and that is it. I sit currently at 6'0, 192lbs with 7% body fat and my workouts only include my yoga practice, daily.

So, the response I have provided here is actually the lifestyle that I live daily. Hope it helps.

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