Managing Gut Health: Addressing Constipation and Digestive Issues

Some gastrointestinal issues?

I have been on a high-protein diet for a long time, going to the gym regularly 4 to 6 days a week.
I consume about 170 to 180 grams of protein daily (considering only protein as a nutrient).
Recently, my sleep has been very irregular; sometimes I sleep at 4 AM, other times at 3 AM, 5 AM, or 6 AM.
I wake up naturally in the afternoon or sometimes only get a few hours of sleep, not reaching a full eight hours.
A while ago, when I was drinking more water (4000 to 5000 cc) and eating more vegetables and fruits, my bowel movements were normal.
However, as my sleep schedule worsened and my water intake decreased, I started experiencing constipation, often passing hard stools that resemble rabbit droppings, which can cause anal fissures.

Even today at noon, my stool has changed to soft rabbit-like droppings, then I felt like I had diarrhea, and gradually it became just a small amount, like a drop.
By the evening, I was passing a lot of gas, but my stomach didn't hurt much.
When I passed gas, it was accompanied by a clear or slightly white mucus.
After that, I had another bowel movement, but it only produced a cloudy mucus with streaks of blood.
I also noticed that eating kimchi, especially spicy kimchi that hasn't been diluted, tends to cause diarrhea.
A few days ago, after eating some very spicy homemade kimchi, I experienced diarrhea and a burning sensation in my anus.
I often have this reaction when I eat spicy foods, but if I dilute the kimchi in broth, I don't have diarrhea.
1.
I would like to ask the doctor what condition this might be and how I should address it.
2.
I would also like to ask for any recommendations regarding diet, gut health, and lifestyle habits.
Thank you very much for your response.

Mr. Gao, 20~29 year old female. Ask Date: 2023/06/16

Dr. Zhang Shuhao reply Surgery

1.
Constipation is primarily due to insufficient dietary fiber; even a high-protein diet should include adequate fiber intake.
Increased bowel movement and mucus in the stool are manifestations of enteritis.
Fermented foods like kimchi can easily irritate the gastrointestinal tract and are difficult to keep sterile during preparation and storage, so they should be avoided during periods of gastrointestinal discomfort.

2.
It is recommended to ensure adequate sleep and increase dietary fiber intake to cultivate a healthy gut microbiome, engage in moderate exercise, and maintain a positive mood, as these measures can improve symptoms.

Reply Date: 2023/06/16

More Info

Managing gut health, particularly when dealing with constipation and digestive issues, requires a multifaceted approach that includes dietary adjustments, lifestyle changes, and an understanding of how various factors can influence gut function. Based on your description, it seems that your recent changes in sleep patterns, hydration levels, and dietary habits may be contributing to your gastrointestinal distress.

Understanding Your Symptoms
1. Constipation and Hard Stools: The hard, pellet-like stools you described are often indicative of dehydration and insufficient fiber intake. When your body is not adequately hydrated, the colon absorbs more water from the waste material, leading to harder stools that can be painful to pass.
2. Diarrhea and Mucus in Stools: The presence of mucus and blood in your stools, especially after consuming spicy foods like kimchi, suggests that your gut may be reacting to certain irritants. Spicy foods can exacerbate gastrointestinal issues in some individuals, particularly if there is an underlying sensitivity or condition such as irritable bowel syndrome (IBS).

3. Bloating and Gas: The excessive gas and bloating you experience could be linked to your high-protein diet, especially if it lacks sufficient fiber. High-protein diets can sometimes lead to an imbalance in gut bacteria, which can cause fermentation and gas production.

Recommendations for Improvement
1. Hydration: Aim to increase your water intake to at least 2-3 liters per day. Proper hydration is crucial for maintaining healthy bowel movements. If you find plain water unappealing, consider herbal teas or infused water with fruits for added flavor.

2. Dietary Adjustments:
- Increase Fiber: Incorporate more fruits, vegetables, whole grains, and legumes into your diet. Fiber helps to bulk up stools and promotes regular bowel movements. Aim for a gradual increase in fiber to avoid gas and bloating.

- Monitor Spicy Foods: Since you've noted that spicy foods, particularly un-diluted kimchi, seem to trigger diarrhea, consider moderating your intake or opting for milder versions.

- Probiotics: Including probiotic-rich foods like yogurt, kefir, or fermented vegetables can help balance gut bacteria and improve digestion. If you are lactose intolerant, consider non-dairy probiotic sources.

3. Regular Meal Patterns: Try to establish a regular eating schedule. Skipping meals or eating at irregular times can disrupt your digestive rhythm. Eating smaller, more frequent meals may also help.

4. Physical Activity: Regular exercise can stimulate gut motility and help alleviate constipation. Aim for at least 30 minutes of moderate exercise most days of the week.

5. Sleep Hygiene: Poor sleep can affect gut health. Establish a consistent sleep schedule, create a relaxing bedtime routine, and limit screen time before bed to improve your sleep quality.

6. Stress Management: Stress can significantly impact gut health. Techniques such as mindfulness, yoga, or deep-breathing exercises can help manage stress levels.

When to Seek Medical Attention
If your symptoms persist despite making these changes, or if you experience severe pain, significant blood in your stools, or unintentional weight loss, it is important to consult a healthcare professional. They may recommend further evaluation, such as stool tests, imaging studies, or a referral to a gastroenterologist for more specialized care.

In summary, addressing your gut health involves a combination of hydration, dietary adjustments, regular physical activity, and stress management. By making these changes, you may find relief from your symptoms and improve your overall digestive health.

Similar Q&A

Understanding Constipation: Causes and Solutions for Digestive Health

Hello. I have recently experienced a decrease in stool volume and unformed stools for almost two weeks. I have since increased my intake of fruits, vegetables, and fluids, as well as enzymes, but the problem persists. What could this condition be, and how can it be resolved?

Dr. Lin Minghui reply Gastroenterology and Hepatology
1. Maintaining good lifestyle habits is important. Increase fiber intake to 20-30 grams per day along with adequate hydration. Establish regular bowel habits and engage in moderate exercise consistently to improve bowel issues. 2. If stool volume is low and not well-formed, it is...

Improving Digestive Health: Tips for Managing IBS and Gut Issues

Hello Dr. Tsai, I previously experienced frequent abdominal discomfort (sometimes just diarrhea and other times gastroenteritis), so I often visited doctors. Most of them diagnosed me with symptoms of irritable bowel syndrome. I once underwent a comprehensive examination, but I c...

Dr. Cai Xiuwen reply Nutrition
Hello, Xiao Ming. Based on what you described, if the tests show no issues, it is possible that stress is the cause. Stress can lead to accelerated intestinal motility, which can negatively affect digestion. Some suggest drinking Yakult to replenish beneficial gut bacteria; howev...

How to Effectively Manage Chronic Constipation and Digestive Issues

Hello Doctor: I have been experiencing long-term constipation issues, having a bowel movement every two to three days, or sometimes even longer. Occasionally, I also have diarrhea, and during bowel movements, I feel a tearing sensation in my anus, sometimes accompanied by slight ...

Dr. Chen Shidian reply Gastroenterology and Hepatology
Hello, constipation is a common issue among women, often related to poor gastrointestinal motility and can also be influenced by menstrual flow. It is recommended to use stool softeners and increase your intake of fruits, vegetables, and fiber, along with drinking plenty of water...

Managing Digestive Issues: Tips for Improving Gut Health

Hello, doctor. In July of this year, I experienced digestive issues and consulted a gastroenterologist. The doctor mentioned that my gastrointestinal tract was filled with gas, which was causing my indigestion. I returned for follow-up visits twice, and the doctor prescribed medi...

Dr. Cai Anshun reply Gastroenterology and Hepatology
Hello: (1) It is recommended to return for a follow-up appointment. (2) In terms of diet, it is advised to ensure adequate hydration, and to include sufficient vegetables and fruits, along with moderate exercise. Additionally, developing a habit of regular bowel movements at the ...