In a time where toilet paper has become one of the most sought out commodities on the market, we have to wonder what to do if we truly run out. So, what helps us to prevent those "peanut butter poo's" (as a patient of mine once labeled them)?
I am going to share the steps to a "no-wiper". You know, those glorious poops which you could essentially walk away without wiping (of course, we all do the courtesy wipe, just in case). So, unless you're one of the lucky few that experiences this daily, follow these steps to what we call a "Type 4 poop" on the Bristol stool chart.
STEPS TO A PERFECT POO
Did you know you should consume about 1/2 of your ideal body weight? I typically tell people to shoot for 60-80 oz/day.
*The key- not all at once! Try little sips all day so that your body can properly absorb and utilize water. Too much water can cause constipation, too little can cause diarrhea.
Poor fiber gets a bad rap. People often tell me: "When I eat fiber I get gassy" or "when I use fiber I am constipated". I bet that is true! Why? Most people don't realize that with fiber, we need to start SLOW!! I tell patients to start with a TSP!! When your body gets used to it, then you can slowly add more. This also depends on the type of fiber. I often suggest dietary fiber first, such as flax seed, hemp seed, chia seeds (easy to add to shakes, yogurt, etc.).
Foods like beans cause gas because of the overload of fiber all at once, as well as it being an easily fermented food in our gut. So if your body is used to that amount of fiber, beans are great! But if you're just an occasional bean eater, well, then that is why they are called the "magical fruit".
With fiber, you also have to make sure you continue to drink plenty of water. Fiber supplements can be good if you do not consume enough dietary fiber, however, do not start with the dose the label suggests- slow and steady wins the race!
I know. I'm no fun, right? But truly, a diet that is balanced with obviously fiber and water as mentioned above, as well as vegetables, fruits, good protein and healthy fats, and whole grains (freshly milled is best- reach out to me for some resources if you're interested in this!) are what we should strive for. Over-eating and under-eating can also cause problems to digestion. Also- try to avoid refined sugars. As a whole, refined sugars can cause inflammation in the body as well as the gut.
The Squatty Potty
Need I say more? The Squatty Potty (or any stool/object) allows for your hips to sit at greater than a 90 degree angle. This allows your pelvic floor muscles to relax (puborectalis, specifically), improves your anorectal angle, and allows for a quicker, easier poo without the need to strain. I always instruct on proper diaphragmatic breathing technique with toileting as well.
I love me some probiotics. Unfortunately, they can be expensive. Thankfully, there are many ways to improve your gut flora! A couple tips I give when finding a good probiotic are:
-Switch probiotics if it does not seem to be helping
-Non-refrigerated probiotics are great, because this means that they are more
likely to survive the temperatures of your stomach acid
-Find a probiotic with bacterial variety
-Know that it does not have to be from a pill! Other great probiotics include:
kefir, greek yogurt, kombucha (my personal favorite!), raw apple cider vinegar,
anything home canned that is fermentable (sauerkraut, pickles, etc.), miso,
home made sourdough
-My favorite probiotic is Just Thrive Probiotic. Just Thrive is a spore based probiotic and
has undergone surviveability studies, meaning that the probiotics reach your gut every
time! The founder of this company is passionate about health and providing the best
product possible and I have noticed a significant difference for me compared to other
probiotics. Get 15% off with code "ALI15"!
So, when you run out of toilet paper and panic sets in, read a few of these tips to help yourself out. If you don't have that sticky, peanut butter poo, then a bidet (or peri bottle- mama's!) just might do the trick. In the mean time, keep calm and poop on.
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This content is created in order for individuals to learn more about the pelvic floor. I am in no way giving medical advice or medically assessing the pelvic floor through this blog. If you ever have any health questions or concerns, please consult with your physician or midwife. If you are ever unsure if you are performing exercises correctly, it may be beneficial for you to get a referral from your physician to a pelvic floor therapist for further evaluation. My blog posts are for educational purposes only! I am not liable or responsible for any damages resulting from or related to your use of this information.