Trifecta for Optimal Health - Part 3: Poop

Over the last few weeks, I've shared with you what I call the Trifecta for Optimal Health: blood sugar balance, sleep, and poop.

As a reminder, Functional Nutrition is a holistic approach to health – meaning the WHOLE body. All things matter. Everything in the body is connected. And we are all unique.

The first week, I discussed blood sugar balance and how it’s foundational to health for everyone – not just those impacted by diabetes. If you missed it, check out my blog post about blood sugar balance here!

Last week, we discussed sleep and how it’s critical for nearly every system in the body to function optimally. Here’s my blog post about sleep!

This week, let’s talk about part 3 of the Trifecta for Optimal Health: poop! 

What’s the big deal about poop?

Pooping is the body’s number one pathway for detoxification. Your liver flushes out toxins and dumps them into your intestines for elimination. 

When you don’t poop daily (or 2-3 times a day ideally), toxins can be reabsorbed back into your bloodstream making you feel like crap – literally.

Pooping daily is critical for hormone balance, reducing inflammation, and improving gut health – all of which are foundational for overall health.

Chronic constipation has been linked to multiple diseases including cancer and even Parkinson’s disease.

So what can you do about it? Here are my poop non-negotiables.

1. Drink water. Aim for about half your bodyweight in ounces per day (more when you’re active). For example, if you weigh 140 lbs, aim for 70 ounces of water per day. Add in lemon or electrolyte powder for bonus hydration and flavor!
   
   
2. Move your body! Aim for movement at least 3 times per week for 60 minutes. Ideally, move daily – even if it’s just a 10 minute walk or 5 minutes of yoga. Every little bit counts.
   
   
3. Increase your fiber intake. Remember how we talked about the importance of fiber for blood sugar balance? Everything in your body is connected! Think about incorporating a rainbow of fruits and veggies throughout the week to ensure you’re getting plenty of fiber (plus you’ll get the added benefits of rich nutrients and antioxidants to help with inflammation). Beans, nuts, and seeds (like chia seeds), are also great sources of fiber! If you're not eating much fiber already, be sure to add it into your diet slowly.
   
   
4. Feed your microbiome. Add in fermented foods like kimchi, sauerkraut, yogurt (ideally Greek, whole milk unsweetened), kefir, and kombucha. Consider adding in a probiotic as well!

How do these poop non-negotiables sound to you? Try choosing one or two of these tips to implement over the next week, and see if you notice a difference in your poop habits!