LET'S TALK SOME SH*T FOR A SECOND...

I'm not going to lie, I could talk about poop for a while... I'm never shy about the subject and it's always great getting a chuckle out of people. But why do I love talking about poop?!

Poop is such a great indicator for health! 

Besides the crappy (pun TOTALLY intended) feeling you get when you don't feel well, your poop can tell you what the hell is up. And on the flip side, poop can be a colorful experience if you've eaten a decent amount of beets...

But why should you be concerned about poop? As it relates to flexible dieting, poop lets us answer the question, "Are we eating enough FIBER?!" 

FIBER

As defined by the U.S. Food and Drug Administration, fiber  or “dietary fiber,” is sometimes called “roughage.” It’s the part of food that can’t be broken down during digestion. So because it moves through your digestive system “undigested,” it plays an important role in keeping your system moving and “in working order.” 

Dietary fiber helps lower cholesterol levels, preventing heart disease and it also helps us avoid Type II diabetes, making it über important when we focus on hitting our carbohydrates for the day. In fact, when starting a flexible diet, you should focus on hitting your fiber number just as you would focus on hitting your other macros. Consider it another number to hit, if you will. 

So what types of fiber are there and why are they different?

• Insoluble Fiber - This is mostly found in whole-grain products, such as wheat bran cereal, vegetables and fruit. It provides “bulk” for stool formation and helps wastes move quickly through your colon. 

• Soluble Fiber - This is found in peas, beans, many vegetables and fruits, oat bran, whole grains, barley, cereals, seeds, rice, and some pasta, crackers, and other bakery products. It slows the digestion of carbohydrates, and can help stabilize blood sugar if you have diabetes. In addition, it helps lower “bad cholesterol.” This, in turn, reduces the risk of heart disease. 

Start looking at the labels on your foods for this information- you'll usually find it under "Carbohydrates" and it will also give you a % of your "DV". Daily Values (DV) are different for everyone, so while these labels give information, keep in mind you may need to adjust! Here's a simple calculation to keep in mind when looking at fiber and how much you should be ingesting on a daily basis: 

Body Wt (lbs) x 20-25% = DV of Fiber (g)

Example: 130lbs x 0.20 = 26g 

***Be advised: DO NOT EXCEED 60g of daily fiber to avoid bloating, gas, constipation, or loose poopies***

From here, you have a good starting point. I learned that my calculated daily fiber intake was a bit too much for my body, so I adjusted by decreasing it by a few grams. You may have to do the same, so just keep an eye on your daily dukies! The perfect #2 is one that just slips right out and wouldn't need a wipe (although you do anyway because...gross).

Okay...so it's pretty obvious fiber and poop are important, but how does this fit into a flexible diet?? 

Sometimes, people don't experience the results they are looking for when it comes to starting a flexible diet- namely, those who are looking to lose weight start saying, "Flexible dieting doesn't work... I'm not losing any fat!" WELL HANG ON THERE A DING DALLY SECOND!

Some people who start a flexible diet (and I admittedly did this too at first) go crazy when they realize they can have a LOT of their "indulgences" so long as it fit within their allotted macros. 

"These Pop Tarts fit!"

"These chili cheese fries fit!"

"These cookies fit!"

"These (insert calorie dense, non-nutritionally dense food) fit!"

The trouble with this (among many things) is that just because it fits, doesn't mean you are BALANCED. Just because your white chocolate cheese cake fits into your flexible diet does NOT mean you are getting the MICROnutrients your body needs and it doesn't mean you are getting the FIBER that you need either. Focusing on hitting your fiber each day helps you to achieve balance in your day to day diet. By focusing on your fiber intake, you end up eating foods that also have your micronutrients and therefore help you eat well. This helps your body stay in tip top shape to help you lose that fat.

So, in summary... Poop plays a huge role in knowing how well you are eating. If you're poopin' well (clean breaks into the toilet...you know what I'm talking about...), you can bet you're eating well. How can you ensure you're eating well enough? Focus on your fiber! Make sure you're hitting those numbers on TOP of your calculated macros! 

Want more hilarious poop information? Read this Buzz Feed article...