Medications list possible side effects, but diets don’t. We are here to talk to you about one of the less discussed side effects of restricting your intake. Let's talk everything bowels; there are 1001 diets promising they’re 'different’ and that they are going to change your world (body) with none of the negative consequences every diet before them delivered. Unfortunately, this is often not the case. If you know us, you will likely have heard us speak of the many reasons we don’t endorse dieting. Here, we discuss why diets are a ‘pain in the guts’ (see what we did there?) 

You may be surprised to learn that a very common problem when restricting types or amount of food is either constipation or diarrhoea (Altered Bowel Habits). These symptoms are often minimised, or medically managed via a diagnosis such as IBS, without much consideration as to why this problem started. When discussing these symptoms with someone who has recommended dietary changes you may also be encouraged to do unhelpful things such as take laxatives (which can be dangerous when poorly prescribed). Sadly, we also hear that when some individuals report that a particular diet is not for them due to these side effects, they have been criticised as ‘doing it wrong’. These sorts of comments are unfair, confusing, and fail to look at the underlying cause of altered bowel habits. Ongoing advice can then become over complicated with information, diagnoses and unhelpful recommendations. I am here, I hope, to provide some good quality information that my training and reading of research has provided me, to help you understand what may be happening in your body. 

Definitions 

Constipation: bowel motions that are hard to pass, occur less frequently than every second day (and for some can be quite painful) 

Diarrhoea: loose/watery bowel motions occurring several times per day  

Both can have significant impacts including pain, irritation, and functional impairment. Longer term consequences may include rectal bleeding, poor mental health, and impaired social relationships. Experiencing constipation, or urgency to toilet, impacts social functioning – ranging from being anxious about needing to use and being able to access a toilet suddenly.  

What’s going on? 

Your body is engineered by thousands of years of evolution to keep you alive! So, when you diet, your body tries to protect you by preserving energy, including reducing digestion rate, which slows gastric emptying and movement of our bowels.  Another major component is that diets often mean changing your food intake by restricting specific foods and adding new ones (or supplements). By restricting and rapidly changing these foods, you may remove large amounts of fibre and add foods your body's microbiome hasn't previously broken down. This alone can result in altered bowel habits and extra flatulence as your microbiome ferments these new foods while trying to learn about them. It eventually forgets about old foods (resulting in a sensitive stomach when these are reintroduced).   

 
So how can a dietitian help and what can you do about it today? 

A Dietitian offers evidence informed holistic support through a nutritional lens. This means as dietitians we consider you as a whole person, incorporating your lifestyle, medical history and everything in between to provide tailored, meaningful recommendations. Here at Person Centred Psychology & Allied Health we are trained in working with clients stuck in a dieting cycle, and those who experience disordered eating and eating disorders. We understand the harm of dieting and restriction on your health.   

We will work with you to redefine your relationship with food. As I say to my clients “you are more than what you eat and your food should support you, not harm you!” Below I have included some simple steps that you can trial. They are not intended to replace individualised professional advice, and if your symptoms persist, we recommend reaching out to your GP or a non-diet dietitian in your area. 

 
1. Increase your dietary fibre intake 

Dietary fibre can be found in a wide variety of foods but is most abundant in wholegrains, fruits and vegetables. It's important to slowly increase fibre into your meals as drastic changes can cause excessive gas (fluctuance) and diarrhoea. 

2. Increase your fluid 

Fluid is vitally important for your body. If you have too little, your body implements a plethora of strategies to keep your fluid levels up (how amazing are bodies!) such as reduced sweat response or urine production. In its efforts to protect you it will go as far as reducing the fluid available for your bowels. Amongst other things, dehydration can contribute to dry/hard to pass stools. As such, when increasing fibre intake, it is important to increase your fluid as well. In line with the Australian Dietary guideline, drink around 8 glasses each day. If you find water hard to drink, find other simple ways to increase your fluid that work for you. Herbal teas, fresh juices, iceblocks and big mugs of hot chocolate are great ways to add to water and increase hydration. Remember, it is all about finding simple strategies to care for your body that work for you. 

 
3. Move your body in an enjoyable way 
The gym isn't for everyone. As individuals, we are all different. Some people enjoy running or lifting weights, others would rather go dancing or rock climbing. Moving your body is beneficial for an abundance of reasons but when it comes to your bowels, it can help move things along by stimulating movement in your digestive system. Start simple, in small doses, and don’t forget the joy.   

Author: Marcus Connor

Accredited Practicing Dietitian