The majority of our patients report issues with constipation or diarrhea. Along with these frustrating symptoms, there are often other digestive problems such as bloating, heartburn, and cramping. The most common cause of these symptoms, as a whole is the interaction between microbes (both microbiome and infections), food, the health of the intestinal wall and digestive function.
As providers, our job is to figure out which factors are at play in each of our unique patients' bodies. So, fixing symptoms is not as easy as prescribing a drug or throwing out a vague diagnosis, instead, it's about finding the "why" behind the symptom. This takes time, investigation and sometimes laboratory testing.
That said, poop problems are miserable and while we are digging into the root cause for our patients, we have a great toolbox for resolving poop problems quickly and safely. Here are our most helpful tips for improving bowel movements in just 3 days
Fixing diarrhea
While most cases of chronic diarrhea (even those diagnosed as IBS-D) are caused by undiagnosed infection, autoimmunity or unknown food sensitivity, most of our patients can significantly improve the firmness of their stool by doing this:
1. Cut gluten and dairy
Why: Food proteins from these two foods are the most common irritants to the intestinal wall.
2. Increase soluble fiber
Take 1 tbsp soluble fiber at every meal with 8-12 oz water. And you probably know that we have a favorite, Megan's Florasophy Daily Fix.
Why: The viscous soluble fibers absorb excess water in stool leading to firmer stool.
3. Hydrate better
Take Trace minerals electrolytes 2-3x per day with at least 80 oz. water.
Why: Electrolytes help the colon wall move water in and out more effectively.
4. Support digestion
Take a Digestive enzyme that includes ox bile and pancreatic enzymes.
Why: These digestive aids help you absorb fat leading to less fatty stools which can be a cause of diarrhea.
Fixing constipation
While most cases of chronic (even those diagnosed as IBS-C) are caused by undiagnosed infection, excess yeast, and unknown food sensitivity, most of our patients can significantly loosen their stool by doing this:
1. Cut gluten and dairy
Why: Same reason, the food proteins from these two foods are the most common irritants to the intestinal wall.
2. Increase soluble fiber
Unlike for diarrhea, for constipation, you must increase soluble fiber slowly and make sure to drink plenty of water. Try 1 tsp soluble fiber at every meal with 8-12 oz water. Megan's Florasophy Loosen Up is best for constipation. The synergy between water, soluble fiber and electrolytes is crucial for improving constipation.
Why: Not only does soluble fiber absorb water improving diarrhea, it's adaptogenic, meaning it adapts to you. Viscous soluble fibers draw water into stool making it softer.
3. Hydrate better
Take Trace minerals electrolytes 2-3x per day with at least 80 oz water.
Why: Electrolytes help the colon wall move water in and out more effectively.
4. Support digestion
Take a digestive enzyme that includes HCl, and pancreatic enzymes.
Why: These digestive aids help you break your food down more effectively.
5. Titrate magnesium citrate
Take 300-900mg magnesium citrate before bed at night with water. Start with 300mg and increase by 150mg to 200mg per night until you reach the stool consistency desired. If you start with too much, you may experience diarrhea.
Why: Magnesium citrate pulls water into the bowels while you sleep.
Special note: If you experience gas and lower abdominal bloating along with constipation, consider avoiding raw vegetables while improving symptoms.
Takeaway
Often, these simple tips provide a full resolution of symptoms. However, if you're still experiencing bowel issues after a week of new habits, consider diving deeper into the source of bowel irritation but working with a well-trained provider experienced in treating gut symptoms.