What you put in your mouth mainly affects what comes out the other end. So it should come as no surprise that changing your diet to lose weight can change your pooping habits.
What is a healthy bowel movement?
First things first, everyone's bowel movements are different, but a healthy bowel movement almost resembles the shape of the colon, is soft, and does not cause pain when it comes out. For reference, you can refer to the Bristol stool chart.
How does weight loss influence intestinal transit?
Your bowel movements are more frequent
Do you visit the porcelain throne more often? That is likely due to healthy dietary changes to your weight loss plan. If you are eating more fruits and vegetables, your poop will likely be heavier.
Eating more plant-based foods will increase the amount of soluble fiber in your stool, which will become fluffy, soft, and easy to pass. This is because fiber causes more distention of the rectum , causing you to go to the bathroom more often.
More regular bowel movements can also occur if you exercise more . Exercise makes everything in your abdomen compress. In other words, your abs are literally promoting you to poop.
You are constipated
Is trying to poop as strenuous as your daily cardio routine?
If you are trying to build muscle or stay satisfied with meals, you may be putting more lean protein in your daily menu. But eating too much of this powerful macro can take a toll on your butt.
Dense proteins, which take longer to digest, can lead to constipation and less frequent trips to the bathroom. As a result, your stools may become hard, thick, and feel uncomfortable when coming out.
Eliminating carbohydrates, which is often a weight loss strategy, can also cause constipation. This is because when you cut down too many carbohydrates, you also eliminate a host of essential fiber sources, like whole grains, fruits, and legumes, which keep your bowel routine on track and running smoothly.
If you're on a carb-restricted diet like keto, you can reach your daily fiber fix by sticking to non-starchy vegetables (like leafy greens, carrots, and squash) and low-carb fruits like avocado and raspberries.
You have diarrhea
Alternatively, low carb meal menus can also produce runny poop. The ketogenic diet is one example. Since sugar is a major "enemy" in this type of diet, many keto devotees may consume foods that contain artificial sweeteners low in carbohydrates and sugar alcohols . These sugary alternatives, which are difficult to digest, can have a laxative effect that results in runny stools.
Also, the ketogenic diet requires you to eat a lot of fat. But consuming too many fatty foods can disrupt digestion and lead to racing, too. This can be a digestive double whammy if you are eating more cheese and are lactose intolerant.
The color of your stools can change
Does the tone of the poop seem different lately? That's because pigment is affected by what's on your plate. If you're eating a rainbow of fruits and veggies, your stool typically reflects that.
For example, dark green leafy vegetables can generate bright green poop, while beets and cherries can cause stool to turn reddish. Even blueberries can stain toilet waste a deep blue (or even black), and carrots can cause orange poop.
But if the color changes persist, or you can't relate them to anything you ate, it could be cause for concern. Red or black stools may indicate blood in the stool, while gray stools may indicate a problem with the pancreas or bile ducts.
