Question: Can you be constipated, even if you “go” every day?
The answer to that question is a resounding yes! When we think about constipation, we think about days upon days with pressure and pain in our bowels but no movement to relieve our suffering! And while that is definitely ONE version of constipation, it is far from the only one.
Transit time is the amount of time it takes for your body to turn food into poop! If you’re not moving food through your entire system in 12-24 hours, then you’re allowing the potential for fermentation, reabsorption of toxins, and harmful bacterial growth. No thanks to that! That’s why you can have a daily bowel movement, but still, be suffering from constipation. We want to make sure you’re moving food efficiently through your GI.
How do I test my transit time?
I am so glad you asked! You can go to your doctor, who can refer you to a GI, where you will go through radiography following a barium-labeled meal or you can do scinitgraphic analyses, where you consume a meal with small, slightly radioactive pellets and those pellets are followed through your system. OR you can eat a bunch of beets and see how long it takes for your poop to turn pink. Really, it’s up to you, but I prefer the beet method.
Beetroot Transit Time Test
Step 1: Eat a large serving of beets in a meal- at least one cup. Take note of the time of that meal.
Step 2: See how long it takes for your stool to change color.
If you notice a change in your stool within 12-24 hours, congratulations! Your transit time is great! If you’re longer than 24 hours, it may be time to talk to a doctor or qualified nutritionist, because there may be some dysfunction going on. If less than 12 hours, then you also want to talk to a doctor or nutritionist, as that may be a sign of malabsorption or other problems.
And if you do not ever notice that your stool changes color, don’t panic. There are some people that cannot break down the pigment (betanin) responsible for the color change. This does not mean that you are not absorbing the beautiful nutrients in beets, nor is it indicative of any digestive dysfunction.
Troubleshooting Slow Transit Time
If you’re within 24-36 hours, you may be suffering from mild constipation. This is generally easily remedied. Try increasing your water intake, as dehydration is one of the most common contributors to constipation that I see clinically. Aim for at least 1/2 your body weight in ounces daily! Make sure you’re getting enough fiber! Try to fill half of each plate with leafy greens or non-starchy vegetables and make sure you’re getting AT LEAST 30g of fiber daily. And make sure you’re not rushing your BM! Our bodies need a relaxed environment to have a good poop. Make your morning constitutions a sacred time- avoid checking work email or the news and just enjoy a few minutes of bliss.
“If one’s bowels move, one is happy; and if they don’t move, one is unhappy. That’s all there is to it”