What Your Bowel Movements Say About Your Diet and Overall, Health
- Deion DeLeon
- 5 days ago
- 3 min read
By Deion DeLeon -Functional Fitness Professional
Let’s talk about something nobody likes to talk about — your poop.
But here’s the truth: your bowel movements are one of the clearest signs of your overall health — especially if you’re on a specific diet to lose weight, build muscle, or improve performance.
Gut health isn’t just about avoiding bloating or discomfort — it affects your energy, immunity, mental clarity, body composition, and even your mood.
Why Gut Health Matters More Than You Think
Your gut is home to trillions of microbes that help digest food, absorb nutrients, regulate hormones, and even signal your brain. When your gut is healthy, your digestion works like a well-oiled machine. But when it’s not? You’ll feel it — in your stomach, your mind, and your workouts.
What Does a Healthy Bowel Movement Look Like?
Here’s what you're aiming for:
1–3 times per day (usually after meals or in the morning)
Soft but formed (like a banana — yes, I said it)
Medium brown in color
No pain or straining
No strong, foul odor
Takes no more than a minute or two
If your bowel movements fall outside this, your diet, hydration, or gut bacteria might be off.
Common Diets & Their Effects on Bowel Movements
Let’s break it down by the most popular diet trends:
1. High-Protein, Low-Carb Diets (e.g. Keto, Paleo, Carnivore)
Pros: Muscle maintenance, fat loss
Cons: Constipation, dry/hard stools, reduced fiber intake
Why? Many people go too low in fiber-rich veggies when cutting carbs. This throws off gut balance and slows down motility.
Fix it:
Add leafy greens, chia seeds, flax, or low-carb fiber like psyllium husk
Stay extra hydrated (aim for 3+ liters a day)
2. Vegan/Plant-Based Diets
Pros: High fiber, gut diversity
Cons: Loose stools, bloating, excess gas (at first)
Why? Rapid increase in fiber and fermentation from legumes, cruciferous veggies, or grains can overwhelm the gut if introduced too fast.
Fix it:
Introduce new plant foods gradually
Cook veggies to reduce fermentation
Take a probiotic to support flora balance
3. Calorie-Restricted/Fad Diets (e.g. Juice Cleanses, 1,200 Calorie Diets)
Pros: Short-term weight loss
Cons: Irregularity, diarrhea, or complete stoppage
Why? Lack of solid food and fiber reduces stimulation of the colon, while low calories stress the gut and slow digestion.
Fix it:
Avoid extreme diets
Prioritize real, whole food with balanced macros
Stay consistent with meals
Signs Your Gut Needs Help
Watch for these red flags:
Constipation or diarrhea more than 2x per week
Floating stools (sign of fat malabsorption)
Frequent gas, bloating, or cramping
Fatigue, irritability, or foggy thinking
Skin breakouts or inflammation
All of these can be signs your gut flora is imbalanced, or your diet is missing key elements.
How to Support a Healthy Gut and Bowel
Whether you’re bulking, cutting, or just getting back in shape, these principles keep your digestion (and body) running strong:
1. Fiber: The Real MVP
Get 25–35g/day from veggies, fruits, oats, flax, chia, legumes
Supports bulk, regularity, and feeds healthy gut bacteria
2. Hydration: Your Gut's Lubrication
Water keeps everything moving through your system
Add electrolytes if you're training hard or sweating a lot
3. Probiotics + Fermented Foods
Yogurt, kefir, sauerkraut, kimchi, miso — all help improve gut flora diversity
You can supplement with a probiotic capsule, but real food works well
4. Stress Management
Your brain and gut are deeply connected — stress slows digestion
Try deep breathing, stretching, or walks post-meal
Bottom Line
Your bowel movements are a direct reflection of your diet, lifestyle, and gut health. Don’t ignore them.
Whether you’re trying to lose fat, build muscle, or just feel better overall, what comes out is just as important as what goes in.
If you’re experiencing digestive issues while working on your fitness goals, it’s not just about what you’re doing in the gym — it’s what your body is doing with the food you give it.
Ready to Take Control of Your Gut and Your Goals?
If you want help creating a fitness plan that keeps your body AND digestion in check — both in the gym and in the kitchen — I’m here for it.
👉 DM me “GUT HEALTH” on Instagram @deion_deleon217
Let’s build a training and nutrition plan that doesn’t just make you look good — but feel good too.
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