What should I be adding to my diet to stay “regular” on multi-day hikes?

  1. Chia seeds in your morning oatmeal. Ground flax seeds in almost anything cooked tastes fine. Prunes and dates. Hydrate, hydrate, hydrate.

  2. I find my issue with differences when backpacking is usually a lack of fiber because fiber normally means fresh veggies or whole grains and those are heavy. I take along some fiber pills (Metamucil or any psyllium husk-based pill) - just make sure to drink plenty of water with it and ideally test out using them before your first trip.

  3. Oatmeal for mornings. Add chia and hemp seeds. Add dehydrated veggies to your mountain man meals if you can. More beans and quinoa will help too!

  4. I would recommend the Huel Hot and Savory meals. They are nutritionally complete, and have about 6g of fiber and 25ish g of protein. The only potential downside is that each portion is 400 calories which may be too low for you if you are a large dude or are putting in a ton of miles.

  5. I'm a big fan of Metamucil to prevent "camping mode" of the bowels, I prefer the pills though as the powder seems to leave a heavy film on any container you use and is a pain clean out.

  6. Came here to find someone suggesting magnesium. I'm a little worried by all the comments to add more fiber; fiber adds bulk and can worsen the problem. Speaking from experience.

  7. Oatmeal that is enriched with fiber, found in any oatmeal section. Dried fruits and nuts as snacks. I am the one weird person that likes Grape Nuts cereal and I eat that backpacking with rehydrated whole milk powder.

  8. Make sure to stay hydrated! Diet won’t matter if you aren’t drinking enough water...I personally mix pedialyte into my drinking water supply to keep my electrolytes up

  9. Dried mango. My brother jokes with me about it as he’s always afraid I’m going to poop too much. I was the only person in my group that went up Whitney to poop twice in the Whitney zone (and thus had to carry it out). I actually barely held in a third one (went at Whitney portal). Shitty story I know.

  10. I have a vegan protein powder that has digestive supplements (Amazing Grass Digest protein powder, chocolate or vanilla flavors). A small cup at midday is a good way to get some added protein and also smooth things out. It’s not like a laxative in its intensity, but it’s a noticeable difference compared to not having it. Also helps maintain favorable macro ratios on the trail if you watch those things.

  11. Agree with what most of the other commenters have said, but will just add that on long trips I tend to bring a supply of Fiber One bars. Eating half a bar every day or two works wonders. For me personally I'll say that eating a whole bar at once is a bit too much and makes my GI system do some weird shit but half a bar at a time was the magic balance for me.

  12. Probiotics. Poop like a boss. Also, prior to my first thru-hike a nurse friend of mine said that if you eat stuff like that you need to pay extra care to hydration or you'll hit logjam city.

  13. 1 tsp chia seed and 1 tbsp psyllium husk either in oatmeal or a protein shake. You can also just drink it in water. Works wonderfully. I use this regimen daily to stay regular.

  14. Going to offer another angle here: altitude can be a factor depending on where you're backpacking... going from sea level to higher elevations (ex. 0k to 5k ft), or from high to higher elevations (5k - 10k ft), can also cause constipation (also related to dehydration). It can be eased with staying hydrated and some fiber-rich snacks/additions (as some others have suggested) but you are more susceptible to both dehydration and constipation at altitude and it might not be totally avoidable. This can also be compounded if it's hot and you're not taking in enough water and/or losing electrolytes faster than they can be replaced.

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