Hi Debs, sorry I haven't been on the boards much in the past few days. I'm so sorry you feel this bad! I don't know about arcadia - is it like acacia? Anyways, it doesn't seem like you increased it that much since you have been on it for three weeks. But, on the other hand, going from 1/2 tsp to 1 tsp is a 100% increase so maybe try 3/4tsp next time you increase your dose. Other then that I don't know.
I haven't been that well myself, my symptoms are pretty much like yours. Bloating and C. So yesterday I counted how much fiber I take everyday (from food and supplements) and I'm going to try and make sure I get at least 25g from food only. I am not going to eat whole wheat flour because I think that really upsets my digestion. I'm going to get my fiber from oats, some legumes (lentils and chickpeas), quinoa and rice, white bread and fruits and some SF vegetables (regular/sweet potatoes mainly).
I don't understand because this past summer I was doing so well in terms of C and I wasn't eating that much fiber. It's always like that, whatever new approach I try works wonders at first and then it slowly goes downhill. So frustrating  .
So here's a sample menu for today (I'm also going to have some homemade rice chex mix as a snack) and estimated amount of fiber:
oatmeal with oat bran added (6)
apple (4)
wrap made with avocado and turkey breast (6)
pear (6)
potato casserole (4)
citrucel (4)
So that's at least 26g from food and 4 from citrucel. Plus that chex mix probably has another 1-2g and I may have another piece of fruit or a bit of quinoa if I'm hungry in the afternoon.
If you have headaches and are still constipated I would probably try an enema (water, not those fleet ones). It's not as harsh as laxatives and it will get rid of the toxins in your colon that cause this headache.
I hope you feel better soon! xoxoxo
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IBS-C, bloating, cramps
pregnant 
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Re: need help with Arcadia?? Zara or Haley
