Are you a Poop Master?  One of my goals as an Ayurvedic nutritionist and health coach is to make all my clients a Master of their bowels!  We all joke about it, but we also know that feeling of release after a good bm, and the pain of when the pipes get all clogged up!

According to Ayurvedic Science and Nutrition, you are only as healthy as your colon. Proper elimination of your bowels should occur at least twice daily (as long as your stool is normal). Stool should be roughly the shape and texture of a ripe banana – well-formed, easy to pass, and somewhat bulky. If elimination is less frequent, painful, or not as described above, this could be a sign of constipation and poor gut health, which leads to poor brain function.

Why Is Gut Health Important?

Gut health is crucial because it impacts nearly every aspect of overall well-being. A healthy gut ensures proper digestion, nutrient absorption, and regular bowel movements, while supporting immune function and mental health. The balance of beneficial bacteria in the gut helps reduce inflammation, prevent digestive disorders, and maintain metabolic health. When gut health is compromised, it can lead to issues like constipation, bloating, and more serious conditions like autoimmune disorders and chronic inflammation, highlighting the vital role of gut health in keeping the body functioning optimally.

Symptoms of Poor Gut Health and Constipation

Besides infrequent bowel movements, other symptoms include

– abdominal pain 

– bloating 

– a feeling of incomplete evacuation (i.e., feeling like you still have to go after a bowel movement)

 In addition to the full, bloated feeling, constipation can lead to the fermentation of fecal matter, which can irritates the lining of the colon and can cause toxins to be absorbed into the blood. Poor gut health and chronic constipation can contribute to a leaky gut, hemorrhoids, fissures (small tears), fecal impaction, and even a prolapsed rectum.

Causes of Poor Gut Health and Constipation

Aside from a poor diet lacking in fresh, non-processed, whole, plant-based fiber-rich foods, not drinking enough warm water, and stressful life events, some causes of constipation can include:

• Irritable Bowel Syndrome
• Non-Celiac Gluten Sensitivity
• Parkinson’s Disease
• Diabetes
• Hypothyroidism
• Celiac Disease
• Bowel Cancer
• Diverticulitis
• Certain Medications

Ayurvedic Insights on Gut Health

Ayurveda identifies three types of constipation based on one’s constitution:

1. Vata Constipation: Stools are hard, dark, and resemble rabbit pellets. This may be due to a lack of oil or fibre in the diet and can be linked to stress and anxiety.
2. Pitta Constipation: Stools are smelly, sticky, and hard to pass, often due to overconsumption of fried foods and red meat. Elimination often feels incomplete.
3. Kapha Constipation: Bowel movements are large but very infrequent, caused by a lack of motility and often related to depression and hypothyroidism.

Understanding your type of constipation is essential for choosing the right foods to improve your gut health. A consultation with your health practitioner is often recommended.

Foods to Improve Gut Health

These foods can help stimulate the bowels and improve gut health:

• Fruits: Apples (cooked), plums, peaches, prunes, dates, figs, mango, apricots
• Vegetables: Aloe vera gel, avocado, rhubarb, sweet potato
• Nuts/Seeds: Chia, flax, hemp
• Beans/Legumes: Black beans, chickpeas, mung beans, lima beans
• Grains: Oats, oatmeal (avoid quick-cook varieties)
• Ferments: Coffee
• Roots: Beets, carrots
• Greens: Dandelion
• Oil: Ghee
• Sweeteners: Raw unpasteurized honey, molasses

Foods to Avoid for Better Gut Health

These foods can aggravate or cause constipation and should be avoided:

• Sugar (including agave nectar, icing sugar, white sugar, and corn syrup)
• Alcohol
• Tobacco
• White flour
• Meat (beef, pork, and chicken)
• Cheese

Herbal Remedies for Gut Health

Several herbs brewed into tea can help ease the pain and bloating associated with constipation. Recommended herbs include licorice, cardamom, and coriander. Triphala, an Ayurvedic herbal remedy, is also recognized as a gentle yet effective bowel tonic.

Lifestyle Tips for Maintaining Gut Health

Practicing an Ayurvedic lifestyle involves more than just food. To reduce the likelihood of constipation, try avoiding the following activities:

• Suppression of the urge to pass gas or stool
• Excessive fasting
• Eating on the run
• Not enough sleep
• A sedentary lifestyle
• Too much travel
• Irregular mealtimes
• Too much cold or stale food

Additionally, make sure you are drinking enough water throughout the day. Warm water is much easier for your body to digest and will calm an aggravated Vata dosha.

While this topic can be something of a bummer (sorry, we couldn’t resist), it is an important one. At Ki’s Kitchen, we specialize in gut health and healing. If you need help getting your digestive system back on track, please let us know. We would love to help heal what ails you from the inside out.

I look forward to connecting with you next time!

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From our kitchen to yours,

Kiran