At one point or another in each of our lives, we've experienced some degree of digestive issues, whether that be bloating, feeling gassy or blocked up, to wondering if it's safe to actually go to the toilet.
The majority of gym-goers don't usually associate poor digestion with their lack of progress, but the truth is that an impaired digestive system can have a negative impact on every other facet of our lives.
It's not for nothing that the gut is often called our "second brain".
Poor sleep, lack of energy, sluggishness, mental fog...these can all be tied to something being off with the way our bodies absorb and process the food we eat. Let's take a look at some common causes of digestive issues and how we can look at resolving them.
Fibre
This is the number one port of call when I'm looking at someone who tells me that they usually go to the toilet once every 2-3 days.
We should be going once per day. Period.
Now you could argue that food takes anywhere from 24 to 36 hours from the time it passes our mouths, through our stomachs into the small intestine, into our large intestine, and eventually excreted as waste. But I've yet to meet a person who felt fully comfortable physically by not being able to go to the toilet for a number 2 at least once per day!
Fibre, the insoluble kind, helps to increase the size and shape of your stool and softens it, while also reducing the transit time through the body. This has 2 key benefits:
Less constipation. Aside from the obvious discomfort that comes as a result of constipation, it also prevents the body from clearing out waste, and this ties to the 2nd benefit.
Clearing of toxic waste. Stool that sits in your colon for too long will start to produce bad bacteria, and these can then start to be reabsorbed back into the body (yes, you read that right, you're literally absorbing your poo back into your body). Fibre helps to prevent this by binding with these toxins, thereby reducing the chances of bowel diseases, cancers, and many other ailments.
So how much do we need?
General recommendations range from 25-35g per day, and can sometimes exceed 40g per day. Individuals eating higher protein and fat diets (take your typical bodybuilders) may need more. While it's recommended to aim for what the guidelines suggest, trial and error works best here. Increasing fibre intake too soon by too much can lead to constipation, so gradual increases are prudent.
FODMAPs
No, this isn't a geography term.
FODMAPs refer to Fermentable Oligosaccharides, Monosaccharides and Polyols, which in short are a collection of carbohydrates that are not completely digested or absorbed by the body.
When FODMAPs reach the small intestine, they move slowly and attract water. Upon passing into the large intestine they are fermented by gut bacteria and produce gas as a result. This leads to extra gas and water, which causes the intestinal wall to expand and stretch. This can cause common IBS symptoms, such as bloating, gas, constipation, diarrhoea and excessive wind.
Where are these pesky carbohydrates found, you ask?
Well, unfortunately, they can be found in quite a few fruits and vegetables, bread, cereals, nuts, legumes, confectionery and dairy products. Luckily, for most high FODMAP foods there are also low FODMAP alternatives to help offset symptoms.
Food allergy testing can be revealing, but even some low-cost detective work can make all the difference between writhing in pain after that lovely meal of yoghurt, asparagus and cherries (look at Monash University's FODMAP list for common culprits).
Fat
Fat helps with bowel motility, in other words, forward motion in the colon, which in turn promotes more regular bowel movements. One of the problems in more recent years with the emergence of fad diets like keto, paleo, low-fat and veganism, is the rapid change in eating habits, which can often result in digestive issues.
For example, an individual who is overweight and wants to lose fat starts to eliminate fats from their diet (egg whites instead of eggs, salmon for white fish, cutting out meats and replacing them with veggies). This sudden change in diet can result in constipation, low energy, a reduction in testosterone levels (especially in men), and more.
Dietary fat swings both ways when it comes to digestive issues. Too much and you can run into some issues with greasy stool, which can signal that you're not absorbing all the nutrients as you should. Too low in dietary fat and you risk disrupting your body's optimal hormonal balance and constipation. So, as usual, we want to end up somewhere in between. As a general rule with fats, aim to go no lower than 20% of your total daily calorie intake.
Disclaimer: None of the information presented in this article is intended to be used for diagnostic purposes or to replace the advice of a qualified medical professional.
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