Can not eating enough cause bloating and constipation?

On Ep. 308, Nikkiey lists bloating, constipation and poor digestion as the third of five signs you're not eating enough. Many women assume it's just part of getting older or that they have gut issues, when they may simply not be eating enough to keep digestion moving. When you under-eat, your body tries to hold on to energy, and digestion is one of the first systems it turns down. Her analogy: a car low on gas doesn't shut off right away, but it runs rough. Your body can't break food down efficiently because it's busy in survival mode.

She adds a second layer. When you under-fuel, the healthy bacteria in your gut are affected and die off, which she says leads to even more bloating, more food sensitivities and more inflammation. The other signs she pairs with this include constant fatigue, irritability or anxiety, poor sleep and recovery, and stalled fat loss or gaining weight while eating less.

On Ep. 70, Nikkiey tells her own story. She ate about 900 calories and 14 grams of fat a day, roughly one tablespoon of olive oil, for up to 16 weeks. She was in so much pain from constipation that she went to the hospital, and she describes it as worse than a kidney stone. She explains that fat is a huge part of digestion and bowel health, and that around 60 to 70 grams a day is a good average for many people, though it depends on the individual.

The takeaway from both episodes: if you're bloated and backed up while eating very little, the plan may be the problem, not your body. If symptoms are severe or ongoing, work with your doctor.