So you’re keeled over in the fetal position. All you can hope is that this will finally relieve some of the pain and pressure.
You’re calculating your next trip to the bathroom and praying it will be a success. You’re not looking for a pellet poop here – you’re hoping for the mother load.
You’re dreaming about all the things you’ll be able to do after you finally go.
You want to walk out of there feeling like a new woman – like you could conquer the world!
Because right now you just can’t poop, and not being regular is getting the best of you.
Listen, I know you’re feeling a tad bit embarrassed, but I also know that you’re struggling. This is a common reason why people come to see me. So know that you’re not alone.
But even still, I don’t want you suffering from constipation – because it sucks.
By the end of this article, I want you to feel less embarrassed and full on fist-pumping your new found poop freedom. So let’s get to it!
Skipping a poop isn’t just unnatural – it’s seriously bad for your health.
Not only is constipation a pain in the butt (sorry, I had to), but it’s also bad for your health. And can often be one of the root causes of many symptoms.
Your poop is a mixture of waste and bacteria and they’re all excreted for a reason, so you kinda want to get rid of them.
Constipation allows toxins to circulate in your body. It also stretches your colon, aggravates the colon mucosa, and can even produce more toxins.
When you don’t address the issue of constipation, it can lead to issues like hemorrhoids, cancer, and everything in between.
And take note – constipation is a symptom of a greater problem. So yes, getting it under control is important. But the real question is – why are you constipated in the first place?
But, here’s how fibre can get things moving …
There are two types of fibre, soluble and insoluble. They each have unique positives and negatives. It all depends on your current health status and needs.
But both are found in plants. They’re carbohydrates and are not broken down or absorbed by your digestive system.
Soluble fibre is “water soluble”. It turns into a gel-like substance and slows things down in your body.
It attaches to cholesterol and excretes it from your body. This helps lower cholesterol.
It’s bulky, so it helps keep you full which aids in weight loss and weight maintenance. It also absorbs water. This helps bulk up your stool and clear you out – preventing both constipation and diarrhea.
Soluble fibre is found in beans, lentils, nuts, seeds, oat bran, and some fruits and vegetables like blueberries, apples, and peas.
Insoluble fibre is important for adding bulk to your poop. It helps move food through your digestive tract quickly.
It can also help with weight loss and weight maintenance because it keeps you full. And it also helps keep things moving to prevent constipation.
Insoluble fibre is found in vegetables, wheat bran, whole grains, brown rice, and the skin and seeds of fruit.
While fibre is an important part of your diet, increasing it isn’t necessarily safe for you.
Depending on your health status – you may only be able to handle insoluble fibre. Or, maybe only soluble fibre. Possibly neither.
If you suffer from:
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irritable bowel syndrome
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SIBO
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crohn’s
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inflammatory bowel disease
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Or, find you don’t react well to a high fibre diet
While fibre can be great for some, you can have too much of a good thing. Finding your sweet spot to get you pooping like a rockstar is most definitely the goal.
Here are 5 signs that you may need more fibre in your life:
#1 – You haven’t pooped today (or in the last few days!)
Pooping on the regular is key to getting rid of toxins. It helps keep you healthy and prevents long term medical issues. If you don’t go at least once a day, you may need to increase your fibre.
#2 – Your blood sugar levels are like Jekyll and Hyde
Do you get an energy high from eating followed by a high-speed crash afterwards? Then you may need to explore adding more fibre into your diet.
#3 – Maintaining your weight feels like mission impossible
Weight fluctuations are not normal and are a symptom of something bigger. Gaining weight, especially, can be a sign that you don’t have enough fibre in your life.
#4 – You’re hungry soon after you’ve eaten
Fibre helps fill you up. If you find you’re hungry soon after you’ve already eaten – adding more fibre into your diet may be helpful.
#5 – You get bloated or have smelly gas
Bloating is a sign of constipation, and smelly gas is a sign of a toxic build up – both may point to a need for more fibre.
Again, it’s not always as simple as adding in more fibre, as constipation is a symptom and not the root cause.
If you’re concerned that you aren’t getting enough fibre or you’re dealing with constipation – start by downloading a free copy of #PoopGoals: 8 Simple Ways to Beat Constipation.
Then, try keeping a seven day food journal to see what your food habits are like. If you can’t find a pattern or need some help analyzing and coming up with a plan to get you pooping like a champ, contact me for a consultation. I would love to help you out.
In the meantime – try this delicious Warm Apple Walnut Salad. It’s perfect for fall, flavourful, nutrient-dense, and full of fibre!
