Everyone poops, but how often you go could reveal a lot about your long-term health. A study published in the journal Cell Reports Medicine found interesting connections between bowel habits and health. Researchers studied over 1,400 healthy adults and discovered that those who pooped less frequently showed signs of compromised kidney function. On the flip side, those who pooped more often than normal had signs of impaired liver function.
“It’s well-known that things like constipation are associated with chronic disease,” said study co-author Sean Gibbons, an associate professor at the Institute for Systems Biology in Seattle.
What’s less clear is which comes first: the constipation or the chronic disease. Does constipation early in life cause chronic illness in otherwise healthy people, or is constipation a result of chronic disease? This study opens the door for further research to explore these important questions.
Pooping Habits and Gut Microbiota
How often you poop directly impacts your gut microbiota and is linked to diseases like chronic kidney disease and dementia. Studies have shown that constipation can cause a shift in the gut ecosystem from fiber fermentation and short-chain fatty acid production to more harmful protein fermentation and toxin production.
Researchers on this recent study divided participants into groups based on their bowel movement frequency: one or two per week, three to six per week, one to three per day, and diarrhea (four or more times per day). They discovered that the optimal number of bowel movements for good health is one or two a day.
Younger people, women, and those with lower BMIs tended to poop less frequently. Chronic constipation, defined as two or fewer bowel movements per week, was linked to decreased kidney function. On the other hand, diarrhea—going four or more times a day—was associated with decreased liver function.
Hungry microbes in search of food
The gut is teeming with various microbes that feed on and ferment nutrients in stool. Their favorite food is fiber, but if poop lingers too long in the gut, as it does with chronic constipation, these microbes run out of their preferred fuel. They then turn to proteins, typically sourced from the protein-rich mucus layer lining the gut.
“If we don’t feed our microbes, they start eating us,” says Gibbons.
This situation creates a three-fold problem: First, when microbes feed on proteins, they produce toxic metabolites, some of which are linked to kidney and liver dysfunction. Second, the more these bacteria rely on protein sources, the more the population of protein-preferring bacteria increases, while beneficial fiber-eating bacteria decrease.
Finally, in their quest for food, the microbes may start breaking down the mucus membrane, leading to a “leaky” gut. This allows bacteria and toxic metabolites from the gut to spill into the bloodstream, causing inflammation that can lead to heart, liver, and kidney disease, explains Dr. Phillipp Hartmann, an assistant professor of pediatric gastroenterology at the University of California, San Diego, who studies the interaction between the gut microbiome and other organs.
Causes of Constipation
It seems like almost everyone these days has some kind of digestive issue, and there are a few key reasons why this is happening, especially when it comes to constipation.
Poor Diet Choices: Our modern diets are loaded with processed foods, refined sugars, and unhealthy fats. These foods are hard on our digestive systems, lacking the nutrients our bodies need and filled with additives and preservatives that disrupt gut health. This imbalance can lead to malabsorption, bloating, constipation, weight gain, hormonal imbalances, fatigue, insulin resistance, gut inflammation, and brain fog.
High Stress Levels: Stress has become a constant companion for many of us. Chronic stress can wreak havoc on our digestive systems, leading to issues like acid reflux, IBS, and even ulcers. When we’re stressed, our bodies produce more cortisol, which can negatively impact our gut health.
Lack of Fiber: Many people don’t get enough fiber in their diets. Fiber is essential for healthy digestion, helping to keep things moving smoothly through the digestive tract and feeding the beneficial bacteria in our guts.
Hypothyroidism: A sluggish thyroid and metabolism often leads to sluggish bowel movements and constipation.
Overuse of Antibiotics: While antibiotics are necessary for fighting infections, their overuse can destroy not only the harmful bacteria but also the good bacteria in our gut. This imbalance can lead to digestive issues like yeast overgrowth, leaky gut syndrome, and a weakened immune system.
Sedentary Lifestyles: We’re not moving as much as we used to. Physical activity is crucial for good digestion as it helps stimulate the muscles in the digestive tract. A lack of exercise can lead to sluggish digestion and constipation.
Dehydration: Many people don’t drink enough water throughout the day. Proper hydration is essential for digestion as it helps break down food and absorb nutrients. Dehydration can lead to constipation and other digestive problems.
Environmental Toxins: Our environment is filled with toxins that can affect our digestive health. Pesticides, chemicals, and pollutants can disrupt the balance of our gut microbiome, leading to various digestive issues.
Food Intolerances and Allergies: There’s been a rise in food intolerances and allergies, with many people reacting to gluten, dairy, and other common foods. These reactions can cause inflammation and digestive discomfort.
Insufficient Sleep: Not getting enough quality sleep can affect our digestion. During sleep, our bodies repair and regenerate, including our digestive system. Lack of sleep can lead to an imbalance in gut bacteria and digestive issues.
Sulfur Foods: Exposure to glyphosate and other toxins has disrupted our ability to detoxify sulfur, making sulfur-rich foods like broccoli, cauliflower, cabbage, kale, onions, garlic, and egg yolks burdensome. This can cause liver congestion, indigestion, and leaky gut.
Oxalates: Foods like spinach, almonds, peanuts, kale, and berries are high in oxalates, which can lead to hypothyroidism, urogenital problems, nerve issues, immune system problems, and digestive issues. This forms a vicious cycle with gut-related complications.
Amyloids: Amyloid proteins can’t be broken down into usable amino acids, strengthening gut pathogens and contributing to bad bacteria overgrowth, digestive issues, and leaky gut.
Mold: Mold in certain foods triggers a cascade effect, creating oxalates, strengthening biofilm formation, reactivating viruses, and increasing the burden of toxins. This vicious cycle severely affects digestion.
Excessive Fat: Struggling to metabolize fats, especially inflammatory ones like canola, peanut, grapeseed, soybean, corn, and safflower oil, worsens gut issues, causing leaky gut and inflammation throughout the digestive system.
Dietary Toxins: Toxins in food and water, including GMOs, glyphosate, and dioxins from industrial farming, burden the liver, disrupt digestion, and clog iodine receptor sites in cells.
Radiation: Non-ionizing and ionizing radiation can cause insulin resistance, poor digestion, and leaky gut, impacting the nervous, endocrine, and hormonal systems while increasing oxidative stress and free radical damage.
Heavy Metals: Mercury, lead, and aluminum from food, water, and the environment disrupt digestion, leading to gastrointestinal, neurological, cardiovascular, kidney, liver, respiratory, bone, infertility, and immune issues.
Spike Protein: The spike protein disrupts liver and gut function, causing insulin dysregulation, fluid retention, inflammation, infertility, vasoconstriction, and hormone imbalances.
Infections: Bacterial, viral, and parasitic infections can disrupt gut flora balance, leading to gastroenteritis and symptoms like diarrhea and cramps.
Medications: Certain medications, including antibiotics and NSAIDs, can affect the gut lining and microbiome, causing disruptions.
Inflammatory Bowel Disease (IBD): Chronic inflammatory diseases like Crohn’s disease and ulcerative colitis impact gut health, causing significant digestive problems.
Irritable Bowel Syndrome (IBS): This functional disorder involves abdominal pain, bloating, and changes in bowel habits, often triggered by diet and stress.
Dysbiosis: An imbalance in the gut microbiota due to factors like antibiotics or a poor diet can lead to digestive problems including constipation.
Autoimmune Disorders: Autoimmune conditions such as celiac disease or Hashimoto’s thyroiditis can impact gut health.
Gastroesophageal Reflux Disease (GERD): Stomach acid flowing back into the esophagus causes heartburn and digestive symptoms.
Alcohol and Tobacco: Excessive alcohol consumption and smoking can harm the digestive system.
Obesity: Being overweight or obese increases the risk of gut-related issues like indigestion, fatty liver disease, and GERD.
Aging: The aging process can lead to changes in the digestive system, resulting in constipation or decreased nutrient absorption.
Genetics: Some gut issues may have a DNA or genetic component, making certain individuals more susceptible to conditions like indigestion, IBD, or celiac disease.
Understanding these factors can help us make better choices for our digestive health, and hopefully, avoid the discomfort and complications of constipation.
Supplements to Help With Constipation
BIOptimizers Magnesium Breakthrough
BIOptimizers Magnesium Breakthrough contains all seven types of magnesium, supporting not just digestion but also overall health, as magnesium is crucial for more than 600 biochemical reactions in the body. Unfortunately, most people (around 80% of the population) are deficient in this essential mineral.
Herbsforever Laxa Komfort
Laxa Komfort is an Ayurvedic formula designed to help with severe constipation. It uses natural herbs to balance the body and promote comfortable bowel movements. It can be combined with BIOptimizers Magnesium Breakthrough and Fresh And Alive Oxy-Clear for a customized regimen.
Accelerated Ancient Salt®
Dehydration and lack of electrolytes can worsen constipation. A “salt flush” with Accelerated Ancient Salt® can help by:
- Osmotic Effect: Drawing water into the intestines to soften stool.
- Muscle Contractions: Stimulating peristalsis to propel stool through the digestive tract.
- Colon Cleansing: Acting as a natural colon cleanser to flush out waste and toxins.
- Stimulation of Digestive Secretions: Promoting the production of digestive juices and enzymes.
Accelerated Leaky Gut Bundle
For constipation linked to a leaky gut and a compromised gut microbiome, the Accelerated Leaky Gut Bundle includes:
- Microbiome Labs MegaSporeBiotic™ Probiotic: A sporebiotic that promotes the right microbial diversity in your gut.
- Microbiome Labs MegaPre™ Precision Prebiotic: A prebiotic that helps beneficial bacteria from Megaspore thrive.
- Microbiome Labs Mega Mucosa™: Restores the gut lining and supports detoxification.
Accelerated Cellular Detox® Powder
This “Gut Superhero” powder contains six organic ingredients that tackle digestive issues, including constipation. It reduces inflammation, eliminates bloat, and balances both diarrhea and constipation. It also absorbs daily toxins and years of buildup, boosting nutrient absorption. Enhanced with scalar frequencies, it helps detoxify the gut effectively.
Holozyme Digestive Enzymes
Enzyme deficiency can cause constipation, gas, and bloating. Holozyme Digestive Enzymes improve food breakdown and nutrient absorption, reducing constipation and promoting a healthier gut. Its AES-patented absorption technology ensures the enzymes are activated at the right time, supporting overall gut health.
Healthy Gut HCL Guard
Low stomach acid and undigested proteins can cause constipation. Healthy Gut HCL Guard aids in fully digesting proteins, improving nutrient absorption, and alleviating constipation and bloating.
Butyrate
Butyrate, produced by your gut microbes, is crucial for gut health, brain function, and disease protection. It helps repair the gut lining, improve constipation, support gut health, promote detoxification, maintain colon pH, reduce inflammation, and support healthy DNA and blood sugar regulation. It comes in Sodium Butyrate, Calcium Magnesium Butyrate, and Tributuryn-X.
Heawea Microgen Device
Using electric currents of specific frequencies, the HeaWea device can naturally improve bowel movements by targeting intestinal inflammation, parasites, colitis, IBS, and constipation. Users often report more complete bowel movements after just one day of treatment.
Lifestyle Changes to Help with Constipation
Adjust Your Fiber
Finding the right balance of fiber is key. Too much or too little can cause constipation. Stick to fiber from vegetables approved in the Accelerated Food Guide, avoiding those with sulfur or oxalates. Grains can trigger inflammation, leaky gut, and nutrient malabsorption, which can worsen constipation.
Exclude Sulfur Vegetables
Recent research shows that sulfur-containing foods might worsen histamine responses. Foods like broccoli, cauliflower, cabbage, kale, onions, garlic, and egg yolks are on the list to watch out for. Be aware of hidden sulfur in some medications and supplements too.
Avoid Eating Amyloid Proteins
Foods rich in amyloid proteins—such as chicken, pork, turkey, and conventionally raised beef—should be avoided. These proteins can contribute to histamine intolerance and spike protein growth in the body, leading to inflammation, gut issues, constipation, and insulin problems.
Eliminate Oxalate Foods
High-oxalate foods like spinach, almonds, berries, kale, and most nuts should be cut from your diet. This reduces the burden on your system and helps with constipation and other gut issues.
Avoid High Histamine Foods
Cutting out foods high in histamine, like aged cheese, alcohol, and fermented foods, can reduce the histamine load on your body. This helps your digestive system heal, improves bowel regularity, supports insulin regulation, and alleviates symptoms of histamine intolerance.
Minimize Seed Oils and Inflammatory Fats
Seed oils and inflammatory fats found in processed foods, even some organic options, can cause systemic inflammation and gut issues, impair liver function, and decrease metabolism. Always read food labels carefully.
Prioritize Eating Wild Animal Protein
In a world where soil nutrients are depleted and vegetables offer limited nutrition, wild animal protein is incredibly nutrient-dense. These animals lack amyloids, inflammatory fats, oxalates, and sulfur, which can interfere with nutrient absorption and detoxification.
Eliminate Processed Foods
Processed foods are nutrient-poor and full of ingredients that clog detox pathways, increase inflammation, reduce ATP and mitochondrial health, and cause gut issues, including constipation.
Exercise Daily
Fight against a sedentary lifestyle by incorporating daily exercise. Regular physical activity stimulates autophagy, muscle growth, detoxification, and mood improvement, contributing to overall health and longevity. Mix in high-intensity training, steady-state training, strength training, walking, stretching, and yoga.
Utilize the Accelerated Food Guide
The Accelerated Food Guide helps you navigate a healthy diet without feeling restricted. It offers valuable insights into food choices, clearly labeling foods with histamines, amyloids, sulfur, mold, oxalates, and lectins.
By making these lifestyle changes, you can manage constipation more effectively and improve your overall digestive health.
Sara Banta
Sara Banta is a Stanford University Graduate with a Degree in Economics and Psychology, and a certified Natural Supplement Expert & Graduate of the Institute for Integrative Nutrition. Sara is the Founder of Accelerated Health Products and host of the health & wellness podcast, Accelerated Health Radio.
