Hello,

Thank you for posting your query at DoctorSpring.

Three things are essential for a good bowel movement in a normal person-
1. Adequate fiber
2. Enough fluids
3. Enough physical activity

You have taking adequate fiber, drinking enough fluids and is fairly active.
In spite of that if your bowel movements are not good, you need a thorough examination.

1. Check your blood glucose levels to rule out diabetes which is one of the common causes of chronic constipation
2. Avoid medications that cause constipation ( for ex. cough medicine).
3. Get a colon transit study done. (This can be reserved for later).

Colon transit study would show whether you have a slow transit constipation or a normal transit constipation. Further work up and treatment depends on whether you have a normal transit or slow transit constipation.


One issue that needs to be addressed is how good the fiber content of your diet it. Paleo Diet will not contain adequate fiber for sure.
Please see this list and calculate for yourself how much fiber you are taking in: http://www.mayoclinic.com/health/high-fiber-foods/NU00582
If not you should find ways to improve the finer content. And do track in grams.

Also make sure you are having a 'regular' toilet time. Avoid unnecessary straining and long periods in the toilet.

Hope this helps
Please feel free to ask followup questions.
Regards,
Dr.Ratnakar Kini