Constipation Even with Taking A Supplement

Question
I'm a 49 y/o female, non-smoker.  I started using ground flaxseed in my diet, 3 - 4 tbs/day, approx. 3 weeks ago.  I have been drinking a lot of water; more than I ever consumed in the past.  

My diet consists of probiotic yogurt for breakfast with ground flax mixed in, fresh fruit mid morning (cantaloupe, honeydew, blueberries, strawberries, banana, or raspberries, etc#, mixed green salad for lunch with cheese, carrots, tomatoes, meat #no dressing) and added flax, fresh fruit mid afternoon, and dinner usually consists of healthy mix of protein and carbs.  I drink a small glass of milk with dinner and then a couple of 16 oz. glasses of water after dinner.  I do not drink soda and have greatly reduced my sugar intake.  I rarely eat potato chips or salt-laddened snacks.

I have been utilizing this diet for over a year now and maintain my weight of 165 lbs, which is high considering my height of 5'5".  Total caloric intake most days doesn't exceed 1,000 calories.

My exercise level is mild and could improve.  I walk 15 - 20 minutes per day up and down slight grades, and have started doing crunches, etc.

My issue is that 1) I'm not losing weight and 2) I'm not finding any relief from the added fiber.  Instead, I am urinating every 20 minutes or so, which interferes with my work schedule and sleep.  I reduced sodium in my diet 26 years ago before conceiving my first child and have kept it to a minimum since.

Could sodium reduction be interfering with my body's ability to absorb water into the colon causing the constipation?  
In addition, I was prescribed 50,000 units of Vitamin D 3x/week approx. 6 weeks ago. I will be done with the script this week and will have my level tested again in two weeks.  My first draw was 11, second level was 32.0 six weeks ago.  Problems with constipation preceded the Vitamin D intake, but it seems to have become worse over the past six weeks.

I seem to be beating the odds on the family health history of Type II diabetes, atherosclerotic, high BP, etc. and would like to continue down this path.

Answer
Hi Maria,
Have you talked to your doctor about the constipation? There are many medical causes that I would suggest exploring.

I can see that you are really making the effort to eat healthy foods. Awesome. It sounds like you are getting enough fiber which is essential for normal bowel movements.  Do you ever eat beans? They are high fiber and can help get things movin! Have you tried eating prunes? It appears you have a very very low fat diet. Do you eat healthy fats? Avocados, almonds, oily fish, etc? More fluid is recommended if you are increasing your fiber intake. You need to drink about 90 ounces of fluid a day. Try warm liquids, especially in the morning.

People on low-sodium diets can have problems with constipation. Sodium is an important mineral that helps regulate the body's fluid balance. Talk with your doctor about what your sodium needs are.

I would suggest increasing your walking to 30-60 minutes a day. 150 minutes a week offers health benefits. You will get even more substantial with 60 minutes a day, especially with decreasing risk of the disease you mentioned that you are trying to avoid.  In addition 60 minutes a day is what is recommended for weight loss. The increased activity may help with the bowel movements.

And you might consider adding weight training to your regimen. It would add additional benefits.

Check out my website and blog for some tips: http://www.myactivenutrition.com/

Here are some links to more info on constipation:

http://www.webmd.com/digestive-disorders/digestive-diseases-constipation

http://www.mayoclinic.com/health/constipation/DS00063  

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