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Let's talk Fiber and poo 💩

Quick fibre breakdown (because this matters):

If you remember my post from yesterday, we talked about how endo, adeno and peri-menopause can affect our bowels 💩

And trust me I'm all about teaching and sharing healthy tips such as salads in a jar!

But I discovered in my recent journey through these conditions that my salads aren't always what my body needs when it's feeling stressed or inflamed. They may have been causing more stress.

So I leaned in to listen a little closer to my body.
When we're feel off, warmth always feels soothing.

That also applies to our occasionally sluggish digestive system (due to hormonal shifts). So put aside the cold raw veggies and reach for warm soups, warm bone broth, soothing herbal tea (smooth move or peppermint & fennel) or something as simple as warm water with fresh ginger when you're experiencing some gut upset. (And don't let your feet feel cold).

This is soothing to the body, helps it relax and feel safe to let go.

Let's talk about fiber.

There are two main types of fibre, and they behave very differently in the gut 👇

1️⃣ Soluble fibre — the one that helps gut flow
This fibre dissolves in water and forms a soft, gel-like texture in the intestines.
✔️ It lubricates stool
✔️ Helps stool move more easily
✔️ Soothes the gut lining
✔️ Feeds beneficial bacteria without irritation

Best sources:
Oats, chia seeds, flax, psyllium, cooked apples/pears, avocado, sweet potato

2️⃣ Insoluble fibre — the bulker
This fibre does not dissolve in water. It adds roughage and pushes stool along.
⚠️ Can help some people
⚠️ Can worsen bloating, pain, or constipation for others (especially with endo, peri-menopause, or stress)

Best sources:
Raw veggies, bran, nuts, seeds, whole grains
Bottom line:

If stools are hard, dry, or difficult to pass, your gut usually needs more soluble fibre + fluids, not more roughage.

You may need to adjust your healthy diet based on your cycle as hormones fluctuate through out the month. Journal where you're at in your cycle when the gut feels most sluggish or constipation shows up, and switch your child raw veggies for warm soft ones during that period!

Stay tuned for more on how to fuel your body during the different stages of your cycle.

👉 Flow comes from softness and hydration, not force.