For years I always joked with friends and family and told them that one day I was going to write a book called “It’s all about the poop”. I still might write that book one day , but for now, I want to talk about a subject that most of us find uncomfortable to talk about and that’s your poop.
Having a healthy gut and digestive system is so important and it’s all about what you are eating and how your body is digesting it. Having a bowel movement is the body’s way of getting rid of waste. Here are some ways that you can help your body digest foods and have normal poops.
Fiber in your diet is very helpful for your body to help your digestive system and have normal bowel movements. Fiber, also known as roughage, is the part of plant-based foods (grains, fruits, vegetables, nuts, and beans) that the body can’t break down. It passes through the body undigested, keeping your digestive system clean and healthy, helping you to poop easier and flushes cholesterol , extra hormones, toxins, waste and harmful carcinogens out of the body. Fiber provides health benefits such as a stronger immune system, faster metabolism, weight control, diabetes and cardiovascular disease prevention, good skin and overall health.
There are 2 types of fiber; Insoluble fiber like wheat, wheat bran, rice and rye and veges like celery and tomatoes are the bulky fibers that help prevent constipation and can have laxative effects. They add bulk which helps move waste through your digestive system. Soluble fiber absorbs liquid and are easily digested by intestinal bacteria. It ferments and produces gases in the digestive track. Soluble fiber creates that “full” feeling and can help lower the bad cholesterol in your body. Some examples are flax seeds, chia seeds, oats, beans, barley , lentils, and fruits like berries.
It’s important to keep your body hydrated and to avoid constipation. You should increase your fluid intake as you increase fiber intake. If you get dehydrated, your body will pull water from food waste making your poop difficult to pass.
Pre and Probiotics are also very important for your digestive track and normal poop. Prebiotics are what your gut microbes feed on. You can get this from foods such as asparagus, green powders, artichokes and supplements. Probiotics are living organisms in your gut and you can get this from fermented foods such as sauerkraut, apple cider vinegar and kombucha or supplements.
Eating healthy fats like olive oil, oily fish, seeds, nuts and avocadoes help lubricate the bowels and help move waste through the colon.
Magnesium is a natural laxative and is known to relax muscles and your nervous system and relieve constipation.
Finally, physical activity and relaxation exercises like yoga, pilates, walking, breathing exercises and meditation are ways to relieve stress. Relieving stress in your body will also aid in digestion.
As we learned at IIN, there are primary foods and secondary foods. Primary foods are more than what is on your plate. Healthy relationships, regular physical activity, a fulfilling career and a spiritual practice can fill your soul and satisfy your hunger for life. When primary food is balanced , your life feeds you, making what you eat secondary.
Soooo….. if you want to talk about how to have healthy poop – (did you know that it’s normal to poop at least 2-3 times a day and also normal to go 3 days without pooping?) then let me help you as your health coach!
Oh, and check out this poop log-click here….
Here’s to being,
50, fit and fabulous
Deb