Whenever a fast is called, most persons who engage truly have some challenges with pooing. The stool is just hard and may need you to push and push. Although, of a truth, the spiritual benefit and reward of fasting to your health far outweigh the backlashes.
However, when fasting, particularly for extended periods, changes occur in the digestive system that can impact the consistency of stool, making it harder.
Indeed, several factors contribute to this fasting and hard poo phenomenon.
1. Dehydration
This is the major reason pooing is often hard when you fast.
Fasting often leads to reduced fluid intake, which can result in dehydration.
In the absence of sufficient water, the body absorbs more water from the stool in the colon, making it firmer and more difficult to pass.
So, you get to the toilet and you find that you need to push and push.
2. Decreased Fiber Intake
During fasting, there might be a reduction in the intake of dietary fiber.
Fiber adds bulk to the stool and helps maintain regular bowel movements.
A lack of fiber can contribute to harder stools.
3. Reduced Bowel Movement Frequency
Fasting may slow down the digestive process, leading to fewer bowel movements.
Slower transit time allows the colon to extract more water from the stool, resulting in a drier and harder consistency (1).
4. Electrolyte Imbalance
Prolonged fasting may disturb the balance of electrolytes in the body.
Electrolytes, such as sodium, potassium, and magnesium, play a role in maintaining proper fluid balance.
Basically, an imbalance can contribute to constipation and harder stools.
5. Changes in Gut Microbiota
Fasting can affect the composition of the gut microbiota.
A disruption in the balance of gut bacteria may impact digestive processes, potentially influencing stool consistency.
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If you are already feeling terrible pooing when you fast, as a result of how long it takes for that tiny poo to come off, you should try some of the under-listed tips.
Tips To Manage Hard Stools During Fasting
1. Hydration
Ensure you stay well-hydrated by drinking an adequate amount of water throughout the fasting period.
You see, the general recommendation is that people between 14 and 18 should take between 8 to 11 cups (2).
Men that are 19 and older should take 13 cups while women in this age range should take 9 cups.
Pregnant women should take 10 cups of water per day.
2. Include Fiber-Rich Foods
If your fasting plan allows, incorporate fiber-rich foods such as fruits, vegetables, and whole grains to promote softer stools.
3. Electrolyte Balance
Consume foods rich in electrolytes or consider electrolyte supplements to maintain a proper balance.
Leafy vegetables, fruits, seeds and nuts should be added to your diet when you break your fast.
These foods are also high in fibre to aid bowel movement.
4. Regular Physical Activity
Gentle exercise can stimulate bowel movements and promote a healthy digestive system.
Engaging in a gentle exercise during a fast will also increase the health benefits that you will get from the fast.
Ensure that you do not take it to strenuous level.
5. Limit Caffeine And Alcohol
These substances can contribute to dehydration, so it’s advisable to limit their intake, especially during fasting.
6. Consider Shorter Fasting Periods
If constipation becomes a significant issue, consider shortening the duration of your fasting periods or modifying your fasting approach.
If you experience persistent or severe constipation during fasting, it’s essential to consult with a healthcare professional.
They can provide personalised advice and address any underlying issues that may be contributing to the discomfort.
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