Intermittent fasting has become the focus of many people who want to improve their habits and seek better health. Although it is not miraculous, there are numerous studies that support infinite benefits of fasting regularly, from weight loss to reducing inflammation.
However, there are those who have tried this type of diet and have noticed adverse effects that were not expected, such as changes in their intestinal transit. The truth is that intermittent fasting can throw your intestines out of balance.
Changes in intestinal transit from intermittent fasting
Constipation appears
Being constipated can be a common side effect of fasting because it does not consume anything or help move the previous food through your digestive system during the fasting period.
It is not a problem that occurs in everyone, it is usually more common for people who have slow-moving digestive tracts. In these people, eating more frequently helps everything to run smoothly.
It is also possible that you are not getting enough fiber during the fast. If your eating hours are more limited and you eat less overall, your fiber intake may also be reduced.
It is not the first time that we comment that this nutrient is essential for proper intestinal transit because it adds volume and softens the stool, which makes the poop easier to evacuate.
If a lack of fiber within your eating window is the main culprit for constipation, choose foods to ensure you get all the nutrients your body needs. Always think about filling your plate with fruits, vegetables, and whole grains.
Something you should keep in mind is that the frequency of bowel movements can also be determined by the conditions of each person, such as medications, stress and lack of exercise, among other things. It is advisable to speak with your doctor to assess your situation.
You have diarrhea
In the opposite case, diarrhea can also appear, especially in the initial stages of intermittent fasting. It is a common thing, since during fasting, the colon contracts more and eliminates any waste that can be clogged with the constant consumption of food. That is, as your gut gets rid of all the garbage, you may experience runny stools.
Diarrhea during fasting can also occur from excessive secretion of water and salts in the digestive tract. Drinking liquids with high concentrations of caffeine can trigger this chain reaction.
But do not worry, although it is an unpleasant symptom, it will not put your life in danger. However, if the poop is accompanied by blood, pain or swelling and lasts for several days, it is advisable that you go to the doctor.
If you want to continue intermittent fasting, but not have diarrheal episodes, the main thing is to stay hydrated. Many studies confirm that drinking water during the day alleviates colitis symptoms and prevents dehydration.
It is also interesting that you take probiotics , both for food and supplements. This does not imply that they relieve, but they can shorten the duration.
You have larger bowel movements
Logically, the type and size of your poop depends on the food you eat, so any change in diet will also be reflected in gastrointestinal movements.
So if you have decided to improve your diet during intermittent fasting days and eat a lot of fiber-rich fruits and vegetables every day, it is normal for your stools to be larger (as we said before, fiber increases the volume of your bowel movements).
The solution is not to give up fiber. It is common not to take the recommended daily dose, so you must continue to maintain this healthy habit. Additionally, fiber keeps the intestinal tract functioning properly and promoting healthy and regular bowel movements. After all, having big poops is not a problem either.
