Let’s talk about poop! We all do it, but most of us don’t do it well. With some education and simple tips, your poop will be back on track in no time.
Let’s take a look at your poop:
- How often do you go? There are varying numbers out there, but most people say you should go at least once a day. A healthy range is 1-3 times a day. If you are only going a couple of times a week, you are constipated. If you go more than 5 times a day, you suffer from diarrhea. Both of which pose health risks over the long term.
- What does it look like? A healthy poop will look like a smooth, soft snake, like #4 from the Bristol Stool Chart. If it looks like 1-3, you could be considered constipated. And if you have 6 or 7, that’s considered diarrhea.
- Is it easy? If you’re sitting on the toilet for 20 minutes, I’m gonna say that’s not easy. Really you should sit down and poop within a few minutes. You shouldn’t have to push or strain, but you also shouldn’t be running to the bathroom because you can’t hold it. That’s right, there’s a poop balance.
- Do you have a “full evacuation”? When you poop, you don’t want to feel like there’s any left over. If you keep having to go back to the bathroom or you feel that there’s some left behind, you’re not getting a full evacuation.
- What color is it? Poop is usually brown, but it varies in color depending on what we eat. If it’s a green color, that usually means the food moved through the body too quickly and was not digested well enough. If your poop is black, it could mean that you are bleeding internally and you should see your doctor. (source)
If you’re concerned that your poop is not looking good, there are changes you can make to get it looking and feeling better.
How To Poop Better
- Probiotics. My first recommendation is always probiotics. These are good bugs that will improve your gut flora and get things moving more efficiently. Check out what probiotics I recommend.
- Look at what your eating. Dairy, grains, sugar and processed foods are known to cause constipation and diarrhea. Look closely at what you’re eating and how your body is responding. Try some of your own experiments, eliminate foods and see if that helps your bowels.
- Eat more fat. Simply put, our bodies need fat to prevent constipation. Eat 4-5 tablespoons of healthy fats every day, like coconut oil, animal fat, olive oil and fermented cod liver oil.
- Take a magnesium supplement. It helps with overall body health, and it ensures that you poop regularly. I personally didn’t start pooping everyday until I found my miracle, Magnesium Citrate. For more magnesium supplements, check out What Supplements Should I Be Taking?
- Stop downing the fiber. Too much fiber can damage our good gut flora, reduce mineral absorption, cause gas and bloating and can even make constipation worse. Put down the Metamucil and reach for the fiber found naturally in fruits and vegetables. (source)
- Visit your doctor. My own digestive issues were also complicated by the fact that I suffer from SIBO, leaky gut and dysbiosis. See a Functional Medicine Practitioner to see what else could be affecting your gut health.
- Improve your posture. In comes the Squatty Potty. Some might call me obsessed. Yeah, I’ll wear that title.
5 Reasons You Need The Squatty Potty In Your Life
I came across the Squatty Potty when my fiancé and I were watching Shark Tank around Christmas time last year. I thought it was the coolest thing. Since I love everything natural, why wouldn’t I love the idea of Paleo pooping? (Can I coin that phrase?)
The Squatty Potty essentially takes pooping back to it’s roots. We were designed to squat when we poop, but modern toilets have made that difficult to do. Luckily, with the Squatty Potty we can still remain civilized and return to our roots at the same time. Here’s an amazing video from Squatty Potty to describe to you just how it works.
So, my fiancé surprised me and got me 3, yes 3, Squatty Potties for Christmas last year. I now have two at my house and have dragged one to the office. I have been using them ever since! And I’ve noticed a huge difference. I have overcome constipation, I poop more quickly and much more easily. In fact, when I’m somewhere without my Squatty Potty, I look around for something that I can put underneath my feet to elevate my knees.
I became an affiliate for the company, because I love their product so much and I wanted to be able to share it with you. So, here are my 5 reasons why I believe you need the Squatty Potty in your life.
- It helps relieve constipation. Did you know that 4-10 million Americans suffer from chronic constipation and 63 million people suffer from occasional constipation? That’s a lot of people! Squatting uses gravity to do most of the work for you. No more straining and pushing. It also relaxes the puborectalis muscle, which allows the anorectal angle to straighten and the bowel to empty completely.
- It keeps your small intestine clean. Your colon has an inlet valve and an outlet valve. When we squat, it closes the inlet valve, keeping the small intestine clean, and opens the outlet valve, allowing waste to pass. Sitting on a regular toilet could mean soiling your small intestine. Bacteria in your small intestine is how SIBO is born.
- It gets rid of hemorrhoids. Hemorrhoids are swollen veins that occur when you put pressure on your lower rectum, like when your pushing and straining against a kinked colon!
- It promotes good colon health. There’s no doubt about it, it’s good for our health to eliminate waste. Many studies point to fecal buildup as a cause of colon diseases, including colon cancer.
- It can prevent urinary tract infections. That’s right ladies, if you experience UTIs often, try using the Squatty Potty while you pee. The bladder will empty out more quickly and easily, leaving nothing behind. Squatting has been shown to reduce episodes of UTIs in both frequency and intensity. (source)
For even more info, check out these medical case studies and learn why squatting is the healthy alternative to sitting.
How To Get Your Own Squatty Potty
Visit their online shop and get free shipping throughout the US. Now, you have a few options to choose from.
The Ecco, which comes in 7” or 9”. I have the 7” version, which is good for first time users. If you feel brave enough, go for the 9”, it gives you an even deeper squat.
The Slim is made out of plywood in a sleek, modern design. There is also a 7” or 9” option.
The Tao Bamboo Adjustable is made from renewable bamboo and the height is adjustable from 7” to 9”. If I could do it all over again, I would get The Tao. I love that it’s made from renewable bamboo and adjustable!
The Porta-Squatty is the inflatable, portable version. It comes with it’s own bag and pump. I haven’t tried this product, but it appears to easily inflate and deflate. I think this is a great option for traveling! I’m definitely adding it to my wish list.
In conclusion, pooping is super important! And I hope these tips and the Squatty Potty, will help you poop better. I mean, doesn’t it make your day so much better when you have a good poop??
Do you own a Squatty Potty? How has it helped you? What else do you do to make sure you’re pooping well?
This post contains Amazon affiliate links and Squatty Potty affiliate links. However, all of my opinions are my own and are not swayed by being an affiliate.