The Crap on Crap.
All things poop - come on we all do it, let's talk about it! Things to consider in order to go more regularly, plus a lil' recipe down below.
There are so many topics of conversation that are considered taboo but are in fact universal experiences, like sex, death, and poop!!!!
We all go to the bathroom; some of us can only go at home, others can go anywhere (I did see a man squatting right outside Publix grocery store on my way to get some milk and bread-NOT a nice experience).
Some of us just.can’t.go. And that’s a problem because our bodies weren’t created to carry a bunch of poop around for days and days on end, our digestive system works to eliminate waste and toxins efficiently. Constipation can look like having infrequent bowel movements, dry/hard/lumpy stools, and/or having a feeling of incomplete passing. With a little help from out habits and our diet, everything should run smoothly.
But what are some things that can help us be more regular and what are some things that make us more backed up?
Functional intestinal problems and motility issues, medication side effects, traveling, poor hydration and fiber intake, leading a sedentary lifestyle, strictures/fissures, pregnancy, conditions such as hypothyroidism can all be causes of chronic constipation. Some conditions might need further medical assistance to help relieve constipation.
To help keep you regular, I bring you the three “Fs” -not as in the letter, but as in the sound “fs,” try it!
Fiber
Fluids
Physical activity
the 3 “Fs!”
Fiber: For those that have heard the word but don’t quite know what it is, fiber is the indigestible part of carbohydrates that helps bulk up stool, balance blood sugars, diversify our microbiome (the good bacteria in our gut that supports our health) and lower cholesterol. It’s found in whole grains like oats, whole grain bread, fruits and vegetables.
Women should aim to eat 25 grams of fiber per day, men 38 grams, but the general population usually consumes around 10-15 grams at max.
Three high fiber foods to include in your diet you might not have considered:
Cooked artichokes
As an appetizer they are simply *chef’s kiss*!
Pop corn
Try as a mid-afternoon snack to hold you up until dinner time.
Kiwi
Add to your smoothies or use as a topping for some oats or Greek yogurt. For a balanced snack, pair with a string cheese or some nuts of your choice!
People who solely rely on fruits and vegetables to meet their fiber needs usually aren’t able to reach the daily recommended amount. Add high fiber grains such as bulgur, quinoa or oatmeal, and legumes such as lentils and chickpeas to your diet.
Quick tip: opt for packaged products (think cereals, crackers, etc.) with ~3 grams of fiber or more per serving and make at least half of your grains, whole grains throughout the week.
Fluids:
Fluids help keep stools soft and easy to pass. Make sure to pair your higher fiber foods with fluids (especially if you’re getting your fiber in supplement form).
Drink plenty of fluids a day; try carrying a water bottle with a straw for easy sipping, vary your drinks from water to tea to sparkling water, and eat foods with a high-water content i.e., cantaloupe, cucumber and soups as they count towards your daily needs.
Physical activity:
There is mixed evidence that physical activity helps relieve constipation as a sole intervention but can aid along with the aforementioned strategies. Physical activity may help stimulate bowel motility, so consider finding an activity that you enjoy doing such as walking, weightlifting, aerobics or any other exercise that gets you moving!
Try short 10–15-minute walks after meals such as dinner or go for a Passeggiata as the Italians would say.
Extra:
The way we poop is also important. Relax while you’re on the throne and try deep belly breaths so your rectum can relax too. *OMMMMM*
Proper positioning is important as well, a squatty pot can definitely be a good tool to consider (there’s wood ones, plastic ones, there’s ones for kids, find one that matches your style, lol!)
Talk to your doctor or dietitian about fiber supplements, these can help you reach your fiber needs (again, with the intake of enough fluids). Fiber supplements should really be seen as a supplement or an add-on to your diet, so it’s always important to assess diet quality first.
Eating regularly can also help stimulate intestinal movement, try sticking to your meal schedule as feasible.
Listen to your body! Go when there’s an urge! The longer you wait can lead to water reabsorption in the colon and in turn drier stools (not nice!)
Talk to your doctor about medications as they all have different functions (some keep fluid in the stool, some stimulate intestinal contraction). Seeking guidance can help you find what’s best for you :).
Recipe:
Enjoy this yummy high fiber matcha chia pudding for breakfast or as a snack. Toppings such as nuts, seeds, and fruit can add even more fiber!
Matcha Chia Pudding
Ingredients:
2 tablespoons chia seeds
3/4 cup milk (of your preference)
1-2 tablespoon pure maple syrup
1/2 teaspoon vanilla extract
1-2 teaspoon matcha
Fresh fruits or nuts for topping (optional)
Instructions:
In a medium-sized bowl or container, combine chia seeds, almond milk, maple syrup, vanilla extract and matcha. Stir well to combine.
Cover the bowl with plastic wrap or the container with a lid and refrigerate overnight or for at least 4 hours. This will allow the chia seeds to absorb the liquid and create a pudding-like consistency.
Once the chia pudding has set, give it a good stir to break up any clumps. If the pudding appears too thick, you can add a splash of milk to reach your desired consistency.
Add any toppings of your choosing! Matcha chia pudding pairs well with strawberries and mango, any nuts/seeds of choice, and Greek yogurt with a little honey on top.
Serve or eat straight up and enjoy!
This newsletter is intended to be general information to provide guidance and not specific medical recommendations, talk to your MD if you are concerned about constipation.
Until next time, keep poopin’!