Poop

Poop

By Chloe Schweinshaut RD, LDN, CLT

Let’s talk about something that no one wants to talk about…poop. Actually, I take that back, you guys seem to love talking about your bowel movements once I tell you I love talking about it. And for good reason! It’s your body’s daily report card and something that as a society, we need to pay a whole lot more attention to. Your bowel movements give us insights into what is or isn’t going on with your overall health and often times, many issues and diseases can be detected just by you being your own toilet bowl detective. I love looking and showing people this chart as it highlights what shapes and textures you are aiming for.

While everyone’s “normal” can certainly look different, here are some things that are not normal:

•  pooping less than once a day

•  pain

•  visible blood

•  a feeling of incompletion after passing stools

•  red stools, black stools, white stools, light yellow stools, grey stools

• watery, loose stools

• pencil-thin stools

Please keep in mind that if you said “that’s me!” to one or more of these listed things, it’s not necessarily cause for alarm. However, it is something that you will want to bring up to your healthcare provider. If you and I work together, one of the things I ask about is your digestive health, so this is a great time to bring up any issues or concerns you may have about it. Often times, my favorite place to start when helping people build a healthy gut is looking at the amount of fiber in their diet. Men need around 38 grams per day and women need about 25 grams. Fiber has a ton of health benefits but when we are looking at it specifically for stool health, it serves multiple purposes, from helping with both constipation and diarrhea as well as supporting an overall happy gut.

Here are some foods high in fiber that can support regular, healthy, bowel movements:

1. Prunes: Prunes and prune juice are well-known for their natural laxative properties. They naturally contain sorbitol, which helps soften the stool and stimulate bowel movements.

2. Fruits: Many fruits are high in fiber and can aid in digestion. Examples include apples, pears, kiwi, berries, and oranges.

3. Vegetables: Vegetables like broccoli, cauliflower, spinach, kale, and sweet potatoes are excellent sources of fiber and can help keep things moving smoothly. NOTE: sometimes raw veggies can give people gastrointestinal distress. If you think this might be you, do not stop eating veggies, but just cook them first (steam, sauté, roast, etc.)

4. Whole grains: Foods like whole wheat bread, oats, brown rice, and quinoa are rich in fiber and can help with regular bowel movements. This group is especially good if you suffer from loose stools!

5. Legumes: Beans, lentils, chickpeas, and other legumes are high in fiber and can promote healthy digestion.

6. Nuts and seeds: Almonds, flaxseeds, chia seeds, and sunflower seeds are good sources of fiber and can assist in bowel regularity.

7. Water: Staying hydrated is essential for healthy digestion. Drinking enough water helps soften the stool and prevents constipation. Remember, you are aiming for half of your body weight in ounces/day.

8. Yogurt and probiotic-rich foods: Probiotics can help balance the gut microbiome, which may aid in better digestion and bowel movements. Yogurt, kefir, and fermented foods like sauerkraut and kimchi are good sources of probiotics.

If you don’t currently eat a lot of high fiber foods, please introduce them gradually into your diet and drink plenty of water alongside them. This will help your digestive system adjust and reduce the risk of bloating or discomfort. And please remember that I’m here to talk poop whenever you want to!