Alright, so last month we talked about a little easier of a subject #1 but this month it's time to talk about #2 - poo. It can be an uncomfortable subject for some, but it is an important and telling digestive process that we should be paying attention to and trying to influence. We all know that what we put in one end highly influences what comes out the other but when was the last time you actually analyzed your bowel movements?
There are a lot of factors that influence how food is digested in our system. The makeup of the foods we eat can cause different reactions. So what does healthy stool look like? At the gym I used to work at we actually had a stool chart on the wall - although most people may not want to look at something like that, it was a great conversation starter to get a better idea of how effectively a person's diet has been processed through their system. Frequency can vary from person to person with some pooping several times a day while others every couple of days, the average in America being 1.7x/day. To analyze the structure of your feces a poop chart like the Bristol Stool Scale could be helpful and I have included a link below with more information on what your stool should look like. Remember color, size, and consistency are all important factors and should be similar day to day. Each time you visit the loo it should only take a couple minutes to do the deed, not counting the time you spend on your phone on the toilet. Also gut transit time, from your mouth to the toilet bowl, should be between 14 and 58 hours and averages about 24-48 hours. Those with an average gut transit time all have a commonality of a high fiber diet. If there is an abnormality in the pattern of your bowel movements or the feces itself you should take notice and if the abnormality continues then it may be time to consult a physician. Abnormal poop could be an indicator of a more serious health issue starting anywhere from malabsorption of nutrients to bleeding in your colon. It is important to note that colon cancer is becoming more common even with younger adults so if you see any blood in your stool it is especially important to see a physician to see if you have a polyp that needs to be removed.
Other factors outside of food that affect your bowel movements include: drinking enough water (we should be well practiced at this point), eating on a schedule, and getting regular exercise. Stress can also cause bowel dysfunction and can result in symptoms like nausea, vomiting, constipation or diarrhea. Another factor that leads to a healthy digestive system, that can also be influenced by stress, is the gut microbiome. This is essentially the community of microorganisms that live in our gastrointestinal tract. It is considered healthy to have a diverse microbiome and some of the best ways to encourage diversity is to the consume probiotic-containing foods which can include many refrigerated fermented foods like sauerkraut or kimchi. Fiber is also important to maintain consistent bowel movements. The best way to make sure you are getting enough fiber is by eating whole foods including a variety of fruits and vegetables, whole grains, and legumes. The British Gut Project found that aiming for about 30 different types of plants per week can help your gut microbiome flourish and provide protective mechanisms and benefits for the rest of the body.
Now that we have a better idea of how to influence our digestive system, there are a few things to consider: every person is different so something that might work for one person may not be appropriate for another, it is important to analyze your own dietary input, and output, to see how your body reacts to food. All changes to diet should be made gradually and should be maintained to ease any gastrointestinal distress and to see the results more clearly. There are some food and drinks that may temporarily change your poop but even these should be noted for a pattern to see if something needs to be done, like potentially identifying a food allergy or sensitivity. Lastly your gut health has direct ties to your body and brain and can affect neuromodulators like dopamine and serotonin that could affect mood; so by taking care of your gut you could also be positively influencing each of these regions as well. During this month we should be asking ourselves: "What am I doing to increase the diversity of my gut microbiome and improve the quality of my poop?" Please let me know if you have any questions and talk to y'all soon!
Resources:
Huberman Lab - Dr. Justin Sonnenburg: How to Build, Maintain & Repair Gut Health: https://open.spotify.com/episode/6py3mzlXRAnXTIf3C3PXUQ?si=8f730513fb4b4efe
Huberman Lab - How to Enhance Your Gut Microbiome for Brain & Overall Health:
Soma Short - POOPING: https://open.spotify.com/episode/0dlekES9r6K53gTEWcbRr7?si=b45fbca646f2487f
The healthy poop chart: What your stool says about your health: https://www.healthpartners.com/blog/healthy-poop-chart/
Does stress induce bowel dysfunction?: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4249634/
How to get more probiotics: https://www.health.harvard.edu/staying-healthy/how-to-get-more-probiotics
The Nutrition Source - Fiber: https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/
The Diary of a CEO - The No. 1 Poo & Gut Scientist: If Your Poo Looks Like This Go To A Doctor! Dr. Will Bulsiewicz: https://youtu.be/qqabbfk9wV8?si=8Og9z_heGEhZ3Qum
The Diary of a CEO - Doctor Tim Spector: The Shocking Truth About Weight Loss, Calories & Diets: https://www.youtube.com/watch?v=66hWntvp0_4&t=2165s
The Diary of a CEO - The Scary New Research On Sugar & How They Made You Addicted To It! Jessie Inchauspé: https://youtu.be/DnEJrgc1BCk?si=qOpkEAl0hByKZOKP
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