It goes without saying that what you put in your mouth has a significant impact on what comes out of your body. As a result, it’s no surprise that changing your eating habits for weight reduction might affect how often you poop.
Here, Niket Sonpal, MD, a NY-based gastroenterologist, discusses two common significant bowel modifications that may occur during weight loss.
“Everyone’s bowel movements are unique, but a healthy one resembles the form of the colon and is soft and pain-free upon exit,” Dr. Sonpal explains. Check out the Bristol Stool Chart for reference.
1. Your Bathroom Visits Are More Frequent
Is it true that you’re visiting the toilet more frequently? That’s probably a consequence of your healthy diet modifications for weight loss. If you’re eating more fruits and vegetables, your stools will be fuller.
Eating more plant-based meals will raise the amount of soluble fiber in your feces, according to Dr. Sonpal, which will result in fluffier, softer, and less difficult-to-pass stools. Fiber “causes greater rectal distention, causing you to go to the bathroom more frequently,” he adds.
When you exercise more, your stools may become more regular.
Dr. Sonpal explains, “Everything in your abdomen compresses when you exercise.” In other words, your ab muscles are literally pushing you to poop.
2. You are Constipated
Isn’t it true that attempting to go number two is just as difficult as your normal cardio workout?
You may be adding more lean proteins to your daily diet if you’re trying to put on muscle or keep full throughout the day. However, eating too much of this powerful macro has the potential to bind your bum.
Proteins that are dense and take longer to break down can cause less frequent bathroom visits and constipation, according to Dr. Sonpal. As a result, your feces may become hard, lumpy, and unpleasant on the way out.
For some people, cutting carbs from their diet — a popular weight-loss technique — can also induce constipation. That’s because when you drastically reduce carbohydrates, you also eliminate important fiber sources such as fruits, whole grains and legumes, which keep your bowel movements on track and moving efficiently.
To avoid constipation, make sure your diet is balanced by drinking lots of water and eating fibrous foods, according to Dr. Sonpal.
Even if you’re on a carb-restricted diet like keto, you can still get your daily fiber requirement by eating non-starchy veggies (such as leafy greens, carrots, and squash) and low-carb fruits such as avocado and raspberries.