Yes, I'm serious! (And don't you sometimes wonder anyway?)
You already know that your poop can reflect your physical,
and sometimes even emotional, health.
You may get constipation or have diarrhea when you eat
something that "doesn't agree with you," or when you're super-nervous
about something.
And what about fiber and water? If you’re not getting
enough, it’ll probably show in your poop.
What about the all-important gut microbes? If they're not
happy, it'll probably show in your poop.
Here’s a trivia question for you:
Did you know there is an “official” standard for poop? I
mean a university-created chart! One that is used to help diagnose conditions
like irritable bowel syndrome (IBS)?
Meet the Bristol Stool Scale
The Bristol Stool Scale was created at the prestigious
University of Bristol in the UK back in 1997.
You can
see the chart here.
The scale breaks down type of poop into seven different
categories ranging from type 1 which is very constipated, to type 7 which is
diarrhea:
1 - Separate hard lumps (very constipated).
2 - Lumpy and sausage-like (slightly constipated).
3 - Sausage shaped with cracks in the surface (normal)
4 - Smooth, soft sausage (normal).
5 - Soft blobs with clear-cut edges (lacking fiber).
6 - Mushy consistency with ragged edges (inflammation).
7 - Liquid consistency with no solid pieces (inflammation).
Other “poop” factors to consider
You probably guessed that the shapes described in the
Bristol Stool Scale are not the only thing to consider for poop health.
Think about how often you go. At least once per day, up to 3
times per day is pretty good. Less than one, or more than three can mean there
is something going on.
What about how hard you have to try to go? You want it to be
as effortless as possible.
And the colour? It should be brown from the bile that you
need to break down the fats you ingest.
And if it’s green after a day of massive veggies, or red
after that large glass of beet juice, you’re just fine.
But if you see an abnormal colour, like red or even black,
that you can't explain based on what you ate or drank in the last day or two,
you probably want to get that checked out.
What do you do when you have "imperfect" poo?
Well, the first thing to consider is how imperfect it is,
and how often it is like that? Once in a while, things aren't going to be
perfect, and that's A-OK.
If you know you need to get more fiber or water, then try
increasing that.
If you haven’t had enough probiotic foods, then try getting
more of them.
If you’re super-stressed, then try deep breathing,
meditating, or having a warm bath.
Oh, and don’t forget the two most basic pieces of nutrition
advice:
●
First, eat a variety of nutrient-dense, minimally
processed foods, including a lot of fruits & veggies (and their “fibrous”
skins, wherever possible). The fiber in these is not only helpful for pushing
food through your gut, but they also feed those millions of amazing helpful
critters that live there (your friendly gut microbes.)
●
The second piece of advice is to eat slowly, and
mindfully, chewing thoroughly.
These are good habits for anyone and everyone, even when you
have perfect poop!
Of course, long-term issues might require a more thorough
review with a qualified health care practitioner. Don't suffer from poop issues
for too long before seeking help.
Recipe (dairy-free probiotic): Super-Simple Coconut Milk
Yogurt
Serves 6
2 cans full-fat coconut milk
2 probiotic capsules,
1.
Open the probiotic capsules and empty contents into the
blender. Blend with coconut milk.
2.
Transfer to a sanitized glass jar (make sure it’s not
still hot - you don’t want those probiotics to die).
3.
Store it in a warm place for 24-48 hours. If it's not
thick enough for you, you can let it ferment for another 24 hours.
4.
Add your favourite yogurt toppings, and store the rest
for up to a week in the fridge.
Serve & enjoy!
Tip: Fermenting food is not an
exact science. If this doesn’t work out as you’d like it to, try different
brands of coconut milk and/or probiotics.
References: