Tag Archives: Fibre

Is My Poop Normal?

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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.

Are you getting enough healthy fats?  It always surprises people to learn that healthy fats are important for a healthy 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.LINK: https://en.wikipedia.org/wiki/Bristol_stool_scale

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.

 

 

 

 

 

References:

https://en.wikipedia.org/wiki/Bristol_stool_scale

http://www.precisionnutrition.com/poop-health

 

 

 

Yep, you gotta read the small print, its important:
Disclaimer
The information contained herein is NOT intended as medical advice, nor is it intended to replace the care of a qualified health professional. Always consult your doctor for all diagnoses, treatments, and cures for any diseases or conditions, as well as before changing your health care regimen.

How to Improve Gut Health

human-microbiomeHippocrates said, “All disease begins in the gut.”

And while this may not be 100% true for every disease in every person, more and more research shows that our gut (digestive system) has a bigger role in many diseases than we used to think. And we’re not just talking about heartburn, constipation, diarrhea, IBS, IBD, etc. We’re talking about all kinds of issues like allergies, pain, mood disorders, and nutrient deficiencies.

There are a lot of reasons for this. Our gut is the portal to the outside world. It’s here where we take in disease-causing bacteria, viruses, and parasites. We also take in nutrients (and toxins) through our gut. The nutrients we ingest and absorb are the building blocks of every single part of our body.

We’re just learning the connections between our gut and other areas of our body, like our brain (for those of you who attended my presentation titled The Good Gut we touched briefly on the “the gut-brain axis”.)  Not just our gut per se; but, its friendly resident microbes too. These guys also have newly discovered roles in our gut health and overall health.

So, let’s talk about the roles that our gut and our gut microbes play in our overall health. Then I’ll give you tips to improve your gut health naturally.

Our gut’s role in our overall health

Our gut’s main role is as a barrier. To let things in that should get in and to keep things out that should stay out. Think of “absorption” of nutrients as things we want to let in; and “elimination” of waste as things we want to pass right through and out.

This seemingly simple role is quite complex!  And it can break down in so many places.

For one thing, our guts can “leak.” Yes, like a long tube with holes in it, it can allow things to get into our bloodstream/bodies that can wreak havoc (bacteria, undigested food, and toxins). You name it, whatever you put into your mouth can be absorbed by your gut and get into your bloodstream, even if it’s not supposed to. And when your gut wall gets irritated, it can “leak.” When this happens, you get inflammation, which is a starting point for many diseases that don’t seem linked to the gut but have a sneaky connection there.

FUN FACT: About 70% of our immune system lives in and around our gut.

A healthy gut is not a leaky gut. It maintains its barrier and shuttles things through to be eliminated. Maintaining a healthy gut barrier is the first pillar of gut health.

The second main part of your gut are the billions of friendly health-promoting microbes. Gut microbes help us digest and absorb nutrients. They fight off disease-causing microbes, make some vitamins for us, and have all kinds of other health benefits, like mental health benefits, reducing inflammation, and stabilizing blood sugar.

So, keeping your gut microbes happy is the second pillar of gut health!

How to improve gut health

There are a lot of natural ways to improve gut health. Let’s start with what to stop. It’s always best to eliminate the cause, so let’s stop giving our guts junk to deal with. How about eliminating added sugars, processed foods, and alcohol? Try that for a few weeks, and you may be amazed at how much better your body (and gut) feels.

Avoid foods that you are allergic to or have a sensitivity.  Some healthy foods can also be problematic for some (fodmaps come to mind).  There are a wide variety of healthy gut friendly choices out there.  Make the right choices for you.

You may also want to eliminate other gut irritants. Dairy and grains contain common compounds known to irritate some people’s guts. Sometimes you only need to eliminate them for a few weeks to see if it makes a difference for your health.

By eating nutrient-dense foods, we allow ample macro- and micro-nutrients into our gut to maximize the chance for absorption. These nutrients help our bodies build and repair our gut, and every other body part as well. Some of the most nutrient-dense foods include dark leafy greens, colourful fruits and veggies, liver, and fish.

The second pillar of gut health is our microbes. By ingesting probiotic-rich foods and drinks, we can help to replenish our gut microbes. These are found in fermented foods like kombucha, kefir, miso, sauerkraut, and kimchi. Make these a part of your daily diet.

Whole foods are full of gut-friendly fiber and prebiotics which feed the good bacteria (those probiotics need food too). Prebiotic foods include asparagus, berries, beets bananas, broccoli.

Not eating enough fiber increases the risk of heart disease, cancer, diabetes, and obesity. Fiber plays lots of roles in our gut, including whisking away some of those pesky bad bacteria and toxins so they can be eliminated. Fiber also helps to feed our friendly resident microbes that help us absorb and digest our food better. What foods have a lot of fiber? Fruits,vegetables, nuts, seeds, legumes and even cacao.

And don’t forget those very influential lifestyle factors like getting enough sleep, stressing less, and getting the right amount (and intensity) of exercise for you. It’s easy to forget some of the simple, but key links there are between what we do with our bodies and how well they function.

 Conclusion

The function of your gut is key to your overall health. There are two pillars of gut health: maintaining a good barrier and maintaining healthy gut microbes.

The main ways to improve both of these naturally is by eating nutrient-dense whole foods. Foods filled with nutrition, prebiotics, probiotics, and fiber. Eliminating common gut irritants like added sugar, processed foods, and alcohol.

If you would like to receive a list containing examples of prebiotic and probiotic foods, fermented foods and resistant starch foods that help improve gut health send me an email tessanp@shaw.ca    Its a gift.

 

References:

 https://authoritynutrition.com/does-all-disease-begin-in-the-gut/

http://www.precisionnutrition.com/all-about-nutrition-gut-health

http://neurotrition.ca/blog/your-gut-bugs-what-they-eat-and-7-ways-feed-them

 

 

 

Important small print you must read:
Disclaimer
The information contained herein is NOT intended as medical advice, nor is it intended to replace the care of a qualified health professional. Always consult your doctor for all diagnoses, treatments, and cures for any diseases or conditions, as well as before changing your health care regimen.

Why your waist circumference matters.

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Photo by Pixabay on Pexels.com

You totally want to ditch your scale, don’t you?

You may have this weird kind of relationship with your “weight”.

I mean, it doesn’t define you (obviously).

What you weigh can matter but only to a certain extent.

Let’s look at your waist circumference (well…you look at yours and I’ll look at mine).

Just like my friend did and was pretty upset to learn that her waist circumference put her at higher risk of some serious health issues.  “But how can that be” she said to me, “my weight is within the normal range?”

Waist Circumference (AKA “Belly Fat”):

Do you remember the fruity body shape descriptions being like an “apple” or a “pear”?  The apple is round around the middle (you know – belly fat-ish, beer belly-ish) and the pear is rounder around the hips/thighs.

THAT is what we’re talking about here.

Do you know which shape is associated with a higher risk of sleep apnea, blood sugar issues (e.g. insulin resistance and diabetes), and heart issues (high blood pressure, blood fat, and arterial diseases).

Yup – that apple!

And it’s not because of the subcutaneous (under the skin) fat that you may refer to as a “muffin top”.  The health risk is actually due to the fat inside the abdomen covering the liver, intestines and other organs there.

This internal fat is called “visceral fat” and that’s where a lot of the problem actually is.  It’s this “un-pinchable” fat.

The reason the visceral fat can be a health issue is because it releases fatty acids, inflammatory compounds, and hormones that can negatively affect your blood fats, blood sugars, and blood pressure.

According to an article written by Silvia Burkle, Food Technologist and co-developer of the Metabolic Balance® nutritional concept, excess visceral abdominal fat puts us at higher risk of chronic inflammatory diseases.

Ms. Burkle goes on to say that the cause of to much abdominal fat is not an uneven energy balance alone, in other words it’s not necessarily about the number of calories ingested exceeding the calories that are expended.  A study published in the Journal of Nutrition, for example, showed that a diet with a very high proportion of carbohydrates and a simultaneous reduction of the protein content, especially the essential amino acids, may lead to more abdominal fat¹.

And the apple-shaped people tend to have a lot more of this hidden visceral fat than the pear-shaped people do.

So as you can see where your fat is stored is more important than how much you weigh.

Am I an apple or a pear?

It’s pretty simple to find out if you’re in the higher risk category or not. The easiest way is to just measure your waist circumference with a measuring tape.  You can do it right now.

Women, if your waist is 35” (88cm) or more you could be considered to have “abdominal obesity” and be in the higher risk category.  Pregnant ladies are exempt, of course.

For men the number is 40” (102cm).

Of course this isn’t a diagnostic tool.  There are lots of risk factors for chronic diseases.  Waist circumference is just one of them.

If you have concerns definitely see your doctor.

Tips for helping reduce some belly fat:

  • Eat more fiber. Fiber can help reduce belly fat in a few ways.  First of all it helps you feel full and also helps to reduce the amount of calories you absorb from your food.  Some examples of high-fiber foods are brussel sprouts, flax and chia seeds, avocado, and blackberries.
  • Add more protein to your day. Protein reduces your appetite and makes you feel fuller longer.  It also has a high TEF (thermic effect of food) compared with fats and carbs and ensures you have enough of the amino acid building blocks for your muscles. If you are unsure about how much protein to eat contact me at tessanp@shaw.ca for more information, I can help.
  • Nix added sugars. This means ditch the processed sweetened foods especially those sweet drinks (even 100% pure juice).
  • Move more. Get some aerobic exercise.  Lift some weights.  Walk and take the stairs.  It all adds up.
  • Stress less. Seriously!  Elevated levels in the stress hormone cortisol have been shown to increase appetite and drive abdominal fat.
  • Get more sleep. Try making this a priority and seeing how much better you feel (and look). 

 

 

 

References

¹Donald K. Layman et al.: A reduced ratio of Dietary carbohydrate to Protein improves Body composition and blood lipid profiles during weight loss in adult women. Journal of Nutrition 2003; vol. 133 no 2 411-417

http://www.precisionnutrition.com/research-abdominal-fat-and-risk

http://www.precisionnutrition.com/visceral-fat-location

http://www.drsharma.ca/inspiring-my-interest-in-visceral-fat

https://www.hsph.harvard.edu/obesity-prevention-source/obesity-definition/abdominal-obesity/

http://www.hc-sc.gc.ca/fn-an/nutrition/weights-poids/guide-ld-adult/qa-qr-pub-eng.php#a4

https://authoritynutrition.com/6-proven-ways-to-lose-belly-fat/

https://authoritynutrition.com/20-tips-to-lose-belly-fat/

 

 

Important small print you must read:
Disclaimer
The information contained herein is NOT intended as medical advice, nor is it intended to replace the care of a qualified health professional. Always consult your doctor for all diagnoses, treatments, and cures for any diseases or conditions, as well as before changing your health care regimen.