It seems that almost everyone these days struggles with some sort of digestive issue. Bloating, constipation, diarrhea, excessive gas, stomach aches... these are just a few of the symptoms that several people have described to me and that I've also struggled with myself. Many of us start to believe that these symptoms are normal, especially if they've been happening for so many years.
Just because something happens often does not mean it is normal!
Digestion is one of the most important functions in the body - improper digestion can cause numerous issues including nutrient deficiencies, blood sugar imbalances, acid reflux, impaired immune function, low energy, constipation, diarrhea, etc... In other words, issues that don't make life very fun, especially if you're constantly worrying about these symptoms occurring while you're out and about or with other people.
The end product of digestion - our stool - can offer insight to how well we are digesting our food and if dysfunction in our digestive system is occurring. Below is a list of symptoms and reasons as to why you may be experiencing them.
Constipation - when you find that it's hard to pass your stool. Not staying hydrated, not consuming enough fiber, little exercise, and eating while rushed or on the go could be causing this issue.
Diarrhea - on the other end of the spectrum, constantly rushing to the bathroom shortly after a meal. This could be due to irritation in the lining of stomach or walls of the intestine. Diarrhea occurs either when the body is trying to get rid of something quickly that it doesn't want to handle, or if you've been constipated for such a long time that it needs to get rid of the build up of waste as soon as possible. This also could be your body's way of telling you that you need to avoid something you are eating.
Large pieces of undigested food - if you see large bits of food in your stool, you're probably not digesting your food well enough. Not chewing your food properly, drinking to much with your meal, eating while feeling rushed, and lack of sufficient HCl in your stomach could be causing this to happen. It's also difficult for the human stomach to break down certain grains and legumes (corn in your poop ring a bell anyone?), so this could also be a why your stool is studded with bits of food.
Grab my free guide below to get my top 5 tips to beat gas, bloating, and acid reflux naturally!
Okay so what is my poop supposed to look like?
If you’re a visual person, here is a simple chart to show you the seven types of stool.
Type 1 & 2 indicate constipation and 5-7 may indicate diarrhea. Type 3 & 4 are ideal and indicate stool that is easy to pass.
How regular is regular?
This depends on the person. Your body is unique and will have it's own rhythm and digestive timing.
Regular means that you are able to pass soft, well-formed stools easily and could occur 1-3 times per day. It really depends on your diet, timing of meals, lifestyle, routine, stress and activity levels. It is common for people to poop after their first meal of the day, but this can vary.
How can I improve my digestion?
I'm sure many of you have heard that drinking more water and adding more fiber to your diet can help with digestive issues. While those additions are helpful, sometimes it takes a little bit more than just adding some water and leafy greens to help things move along - especially if some healing needs to occur in the digestive tract.
Here are five ways you can improve your digestion and elimination TODAY:
Relax while you eat
Digestion actually begins in the brain, not the mouth. When you are in a relaxed state before a meal, your body has time to produce saliva and digest the meal you're about to eat. The smell and sight of food triggers these processes. Scarfing down your meal or eating on the go limits the time your brain has to signal the body prepare for digestion. Either take a moment to give thanks for the food you're about to consume or take five deep breaths before you pick up your fork. Make sure you're seated and giving yourself time to relax.
Chew your food (really, really well)
Your mouth is the next step in the digestive process where the initial breakdown of food occurs. If you're a fast eater, you could be compromising your digestive system further south. Properly chewing your food puts less stress on your stomach to break down large pieces of food. Aim to chew 20-30 times before swallowing. One trick that helps is to put your fork down between bites to avoid eating too quickly. You could also try cutting your food into smaller pieces so you aren't chewing too much at one time.
Engage in light movement
A few studies have shown that walking for 15-20 minutes shortly after a meal can help improve digestion and blood sugar levels in adults. You don't have to do this after every meal, but try incorporating a few walks a week to help your body move things along. It's also helpful to avoid eating too close to bed time. If you consume a large meal within two hours before going to bed, your body will struggle to properly digest the food while you're laying horizontally.
Minimize beverage intake during meals
Drinking too much liquid right before or during your meal will dilute the gastric juices that are needed to break down carbs, proteins and fats. If the HCl in your stomach is too diluted, it will not properly break down the food before it goes into the small intestine which will cause some of the digestive issues mentioned above. Focus on sipping your drink throughout the meal instead of taking large gulps.
Intermittent fasting
This has become a trendy concept in the wellness world lately, but it can offer many benefits. Intermittent fasting is not about skipping meals or dieting, it's just about timing your meals to give your digestive system a break. When first trying it out, start by waiting 10-12 hours between your last meal of the day and breakfast the following day. For example, if you have your last meal at 7:00 pm, you would wait to eat breakfast sometime after 7:00am. If you're comfortable with a longer period of time, try going 16 hours.
The most important thing is that you do what makes you feel the best and what works with your lifestyle.
Digestion takes priority over other functions of the body, so intermittent fasting allows your body to complete other processes like muscle and tissue repair. Do your own research to see if intermittent fasting is something you'd like to incorporate in your life.
Your poop can tell you a lot about what's going on in your body. We just have to start listening to what our body is telling us! Try to incorporate a few of these tips into your routine and see how your body responds.
Happy pooping!