What your poo says about your gut health (and how to fix constipation)
27 December 2024
I know, talking about poo isn’t everyone’s favourite topic, but your bowel movements have a lot to tell you about your digestive health, including your gut health and whether constipation might be an issue. So, it’s worth taking a closer look!
Why it matters to do your toilet business daily
Your large intestine is where the final extraction of water, salts, and minerals happens, mostly thanks to the friendly bacteria that live there. These bacteria even help produce some vitamins, like vitamin K2. What’s left in your colon—your poo—is made up of undigested fibre, waste, and even some toxins. These toxins can come from the foods we eat, the products we use, and even from within our bodies as a by-product of natural processes.
If your bowel movements are slow, irregular, or you’re not emptying your bowels daily, those toxins can get reabsorbed, leading to a range of issues like bloating, discomfort, or even hormonal imbalances. Chronic constipation can result in harder, bulkier stools, which are even more difficult to pass and can contribute to haemorrhoids or other complications. On the flip side, if things are moving too quickly, your body might not have enough time to absorb nutrients properly, potentially leading to deficiencies.
Back to basics
I have already covered strategies like drinking warm water in the morning, minimising coffee, staying hydrated, avoiding cold foods, and adding fermented foods and probiotics to your diet in other articles—all of which are natural remedies for constipation that can help support more regular bowel movements. If constipation is still an issue or elimination isn’t regular or comfortable, I strongly recommend starting with these practices first.
When you’re ready, try some more:
Chia pudding, anyone?
Add soaked chia or flaxseeds to your diet to keep things moving smoothly. These tiny seeds are packed with fibre, which acts like a broom for your intestines, helping to sweep waste along and alleviate chronic constipation. Simply soak a couple of tablespoons of chia seeds in a small amount of plant-based milk, like coconut (about 150 ml—the size of a small yoghurt pot). Keep it in the fridge overnight, then bring it back to room temperature in the morning and enjoy with your breakfast.
Don’t sit straight!
Using a step stool while on the toilet mimics a squatting position, which can make a big difference in how easily you pass stools and prevent constipation. In a seated position, the angle of your colon is more kinked, which can create a bit of blockage or resistance when you’re trying to go. When you raise your feet on a stool, your knees come up higher, helping to straighten out the rectum and relax the muscles in your pelvic floor. Squatting is a more natural position for your body to release waste—a practice still common in many cultures around the world.
Deep cleaning
Consider a colon cleanse with an enema—best done under the guidance of an experienced practitioner. This can help clear out any blockages and reset your system, which may be especially helpful for chronic constipation or when digestion has been compromised for a long time.
What’s on the other side?
For a deeper understanding of constipation and gut health, consider taking a comprehensive stool test with a qualified practitioner. This analysis can reveal insights into your gut flora, any pathogenic bacteria, yeast, or parasites present, as well as markers of inflammation. It’s an invaluable tool for identifying root causes of chronic constipation and other bowel issues and can help guide you toward a more effective nutritional plan.
Track your bowel movements
Take a look at the Bristol Stool Chart (google it—they’re quite fun!) and note your bowel movements over the next few days. See where you land on the scale, and use the advice from this series to bring yourself to a more balanced state, whether you’re dealing with slow bowel movements, hard stools, or irregular elimination.
Struggling with Digestive Issues?
Book a 1:1 Nutrition M.O.T. & Comprehensive Gut Health Test
If your digestion feels out of balance and it’s impacting your health, it’s time to take action. This personalised service combines a 90-minute Nutrition M.O.T. consultation with a 3-day comprehensive stool test to uncover:
- Your digestive function and capacity
- Gut bacteria balance and inflammation markers (including ‘leaky gut’)
- Potential imbalances affecting your health
You’ll gain a clear understanding of how your gut health influences your wellbeing and receive tailored, practical nutrition and lifestyle recommendations to support your vitality.
What you’ll get:
- Personalised document with key findings, dietary advice, and supplement recommendations
- Actionable steps to restore balance and improve your digestive health
Get in touch to book your Nutrition M.O.T. & Gut Health Test today!
Take the first step towards feeling your best.
