Understanding the Messages in Your Stool.
Your stool can provide you with important information about your overall bowel health. By examining your stool, you can determine if you are consuming enough fibre and water and if your digestive system is functioning correctly. Any significant changes in your bowel movements may indicate a problem that requires the attention of a healthcare professional. Therefore, it is very important to pay attention to your stool and use it as a tool to monitor your well-being.
Our gut is often referred to as our second brain. The bacteria in our gut microbiome is closely linked to both our mood and gastrointestinal activity. As well as the balance of good and bad bacteria, which also plays a powerful role. These control how well you digest your food and how good you feel overall. It also helps regulate your stool, constancy, and nutrient absorption. If this balance is disturbed or out of whack, you may notice signs like gas, bloating, reflux, constipation, diarrhea, or abdominal pain. Your gut health also plays a vital role in strengthening your immune system to fight infections and viruses. If you regularly fall sick, it's time to start taking care of your gut health. I won’t go too much into our gut microbiome as I do have another blog on that one. But what I will say is your gut microbiome is made up of billions of microorganisms living inside your digestive tract. Therefore, having the correct balance of good and bad bacteria is crucial to ensure overall wellness. When this balance is off, you may experience symptoms that may not necessarily be gut-related, such as skin conditions and weight problems.
How can I tell if my gut is healthy or not?
There are several indicators that can help you determine if your gut health is being affected. Some symptoms include indigestion, halitosis, food sensitivities, bloating, irregular bowel movements, and abdominal discomfort. But there are also a few other ways to find out.
Bowel Transit Time.
Do you know how long your food takes to pass through your digestive system and end up in the toilet? Knowing what your transit time is will let you know what kind of health your gut is in. You want to aim for between 12 to 18 hours. To test your transit time, you can use sesame seeds; see the method below. This will give you an idea of the transit time of your digestive system. Ideally, you would like them all to be seen in one bowel movement, but please don't stress if this doesn't happen. If your bowel movement takes longer than the ideal time, it is considered a sign of constipation. On the other hand, if the transit time is less than 10 hours, it means that your food is moving too quickly through your digestive system, which can result in inadequate nutrient absorption from your food.
Bowel Transit Time Method.
Mix 2 tablespoons of sesame seeds into a glass of water and swallow them whole. Ensure you drink of all in one go. (no sipping)
Eat alone about an hour away from any other foods
The best result is to do this at night after your dinner, where you will eat nothing else for the night.
Record the time and date you ate the seeds
Record the time and date you see the seeds in your stool (it will look like a specked stool), and also record the date you stop seeing the seeds. It should be all in one bowel movement.
If you can’t do sesame seeds, you can eat corn instead. Don’t over-chew it as you want to see it in your stool.
What does your stool look like?
Most people avoid looking into the toilet after using it, but it can actually provide valuable information about your gut health. A normal bowel movement should take about 10 minutes. If you find yourself straining for longer, it could be an indication that you are either not ready to go or constipated. The shape of your stool is also important. The type of stool you pass depends on how much time it spends in the colon. While everyone has different bowel habits, a healthy stool should be soft, easy to pass, and resemble type 3 or 4 on the Bristol stool chart. This chart is used by most healthcare professionals.
Types 1-2: Indicate constipation. The stool will be hard, scratchy and painful to pass. You may have done loads of straining to eliminate them. This may be a sign of low fibre intake, IBS and side effects of medications, etc.
Types 5-7: Indicate diarrhea and urgency. You may have a faster transit time and see some in completely digested foods. There may be signs of an infection, IBS, medication, or some bowel diseases.
So, these types could indicate gut issues that require further investigation. Another thing to look at is where your stool floats, sinks or contains undigested food.
If your stool floats, it could indicate flatulence, gas, food intolerance, or improper absorption of nutrients. If you have a pancreas disorder, your stool will probably float due to the fat remaining in your intestines rather than being emulsified. If you notice undigested food in your stool, don't be too concerned if you're not chewing correctly or swallowing a lot of air when eating. If you're not doing that, you may want to speak to a professional as this can be a sign of intestinal inflammation or malabsorption. If your stool sinks, it's a sign that it's normal and healthy. And if you notice blood in your stool, please speak to your doctor about this straight away.
Frequency and Volume
We are discussing the regularity of your bowel movements. What is your typical frequency for emptying your bowels? Do you have a consistent pattern or is it unpredictable? It is worth noting that there is a difference between the bowel movement frequency of men and women, with men typically having more frequent bowel movements. However, if you experience a high frequency of loose or watery stools, it could be a sign of an underlying issue such as leaky gut or malabsorption. If you experience this frequently in your day-to-day life, it is important to get it looked into.
The amount of stool you pass during bowel movements is important. When you have a high volume of stool, it usually means that you are fully emptying your bowels, and your transit time is about 12-18 hours. If the volume is medium, you may be fully emptying, but you may also be constipated. To determine if you have constipation, you need to know your transit time, which should be 24-36 hours. If the volume of your stool is low, you are not fully emptying, and you probably have constipation. If the volume is very low, you are not fully emptying, and you do have constipation. In this case, your colon will be backed up with stool for days, and your transit time will be over 60 hours.
If you are experiencing several small bowel movements throughout the day, but if you are, then you may have constipation. Ideally, you should have 1-2 bowel movements per day with a medium to high volume, which can be influenced by the amount of fibre and food you consume daily.
Taking care of our gut health can be a complex process, but the benefits are worth the effort. A healthy gut can improve not only our physical health but also our mental wellbeing. Therefore, it's a good idea to check your bowel health the next time you use the restroom. If you have any concerns about your gut health, it's recommended that you speak to a nutritionist who specialises in gut health, such as myself.