04 Mar What the Poop?
Find yourself dealing with bloat and constipation on a regular basis? This is a normal side effect when consuming foods that your body disagrees with OR anytime your eating patterns change (even for the better!).
I want you to first ask yourself the following questions:
1. Are you consuming foods that have been known to cause digestion issues for you
in the past?
a. We don’t like labeling good or bad foods here, which is why our plans are flexible. I
know it can be easy to tell ourselves “it’s on the plan so therefore I can eat it!”.
But if you know for a fact certain foods cause you discomfort, lay off of them for a
bit and see how you feel.
2. OR are you consuming foods that you have avoided for long periods of time in the
a. Think about those common foods that we have been told are bad to eat, so you
avoid them out of fear of something such as weight gain – grains, legumes,
beans, dairy, fat – if you have avoided foods like this because of this reason, and
not because of a health condition, your body may have very well built up an
intolerance to that food. Give it time, take a little break on the frequency of
consuming those foods and see how you feel. Oftentimes it may take 3-4 weeks
till your body adjusts.
3. What’s your poop like??
a. Our poop tells us a lot when it comes to the health of our insides and if our body
is loving, or not loving what we are putting into it! We won’t get into too much
detail, but I would encourage you to think a little bit more about this. The Bristol
Stool Chart is a good resource to inspect what your poop means ;).
So how can you bring some relief to these issues? I always recommend you start with focusing
on food and fluid intake before reaching for any supplementation. Those should be the last resort
if all else fails!
Ten Tips to Better Shits
1. Meet your hydration goal!
a. Most of us are consuming more fiber and protein when on our plans, which
means we may need to up our water intake
b. A good starting goal is to drink ½ your bodyweight in ounces every day. Then
from there, you may need to individualize
i. Hydration levels can vary depending upon age, weight, sex, activity level,
c. How do you tell if you’re hydrated? What’s the color of your urine? Shoot for pale
yellow urine as a marker for adequate hydration.
2. Meet your fiber goal!
a. The daily recommendation for fiber intake is 25-30 grams per day
i. IMPORTANT: Do your best to make sure your fiber intake comes from
food vs. supplements.
b. Foods rich in fiber:
i. Whole grains
3. Incorporate regular physical activity
a. Keeping yourself moving helps to keep the mind and body relaxed, which
relieves tension and gets things flowing 😉
4. Consider more cooked foods vs. raw to help with easier digestion
a. Raw foods can be a little harder on the digestive system, so try incorporating
more cooked meals (especially veggies) as they are easier to digest
5. Focus on incorporating healthy fats
a. Healthy fats provide great benefits for our bodies, like lubricating the digestive
system…which you guessed it…helps things flow!
b. Most of our recipes include healthy fats, but it is something to consider if you
have been avoiding them for any reason
c. Here are just some examples:
i. Olive oils
iii. Grass fed butter
vii. Fatty fish – salmon
6. Rate the following to see where you stand and where you can improve. Each play
a large factor in how your digestive system is operating
a. What is your sleep like?
b. What is your stress level like?
c. What is your anxiety level like?
7. Incorporate deep breathing, meditation or relaxation, especially if you are dealing
with issues listed in question #6
8. Consider any medications you may be on that cause bloating or constipation as a
9. Supplement with magnesium citrate
a. Magnesium helps with muscle relaxation, while also increasing water in the
i. I recommend Natural Calm and take it at night time for the best benefit!
10. Supplement with probiotics
a. Food recommendations that contain probiotics:
i. Yogurt, keifer, kombucha, kimchi
b. Supplement recommendations:
i. Just Thrive
ii. Renew Life
I hope these tips bring some relief for you ladies! Just know that everyone’s body responds
differently and sometimes it takes some trial and error. If you need any additional guidance or
continue to have issues, please reach out!
Keep up the great work ladies and looking forward to week 4!!