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Do you stop pooping when you fast?

Yep, in some cases intermittent fasting can totally throw your bowel movements out of whack. Constipation isn't the only possible side effect of intermittent fasting. Others have also claimed they've experienced the opposite issue, like diarrhea, in some cases. Don't fret if poop probs happen to you, though.

sports.yahoo.com - If Doing Intermittent Fasting Is Making You Constipated, You're Not Alone
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From Women's Health

Intermittent fasting (IF) can bring about a ton of changes to your body and health, from weight loss to better sleep. But no one really warns you about poop problems, like constipation. Yep, in some cases intermittent fasting can totally throw your bowel movements out of whack. Constipation isn't the only possible side effect of intermittent fasting. Others have also claimed they've experienced the opposite issue, like diarrhea, in some cases. Don't fret if poop probs happen to you, though. There's a totally valid reason for changes to your bowel movements when you start IF, says Cynthia Quainoo, MD, a gastroenterologist at Gastroenterology Associates of Brooklyn. "Stool consistency and frequency of bowel movements are directly related to what you put in your mouth, or what you don't put in your mouth," she explains. Read on to learn about why intermittent fasting causes changes to your bowel movement—and Dr. Quainoo's tips for keeping things moving smoothly.

Why does intermittent fasting cause constipation in some people?

"Changes in diet very easily can cause changes in bowel movements," notes Dr. Quainoo. "With regard to intermittent fasting, people may suffer from constipation as a result of dehydration and poor dietary fiber intake." Think about it: If you're eating less now that your window eating is limited, it's possible you aren't getting enough nutrients to keep your bowel movements regular, specifically dietary fiber. Dietary fiber helps your digestive system function properly by both adding bulk to your stool and by making sure food passes through your digestive tract with ease. So, not getting enough of it can def result in fewer toilet flushes. The same goes for not getting enough water and other fluids. If you don't hydrate enough, that can make it even harder for your stool to pass, since fiber is only effective if you're getting enough fluids in your diet.

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If you're doing a more extreme form of intermittent fasting, like the OMAD diet, chances are you're taking in way less water. The less water you take in, the higher your risk of constipation. "The longer the fasting period, the less water you take in," Dr. Quainoo says, adding that you have to remember that foods have water content as well. Dr. Quainoo says constipation generally means you're having fewer than three bowel movements in a week, or three or more days without a bowel movement. But you can still pass stool and have constipation, notes Dr. Quainoo. "Stool consistency should also be taken into account; stools that are hard, large, dry and require straining to pass can also be classified as constipation."

What if you’re having the opposite problem…diarrhea?

Though you may think your new diet's to blame for looser stools, that may not actually be the case. "Fasting alone usually does not cause diarrhea," she notes. That being said, there are lots of reasons for diarrhea. "The most common and benign reasons [are] lactose intolerance and certain medications," she says.

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So, one plausible explanation is that maybe you've added something new to your diet that perhaps you weren't aware you had an intolerance to, like a dairy product. Otherwise, consider whether there are other underlying reasons that might be causing your diarrhea, like a new medication, an infection of the colon, a thyroid disorder, irritable bowel syndrome, or celiac disease, says Dr. Quainoo. If you're concerned about diarrhea that doesn't seem to improve, consult a doctor.

How can you keep your bowel movements regular while on a fasting diet?

As Dr. Quainoo puts it simply, "Constipation with intermittent fasting can be overcome by eating more fiber and drinking more water during the non-fasting period." Here is some specific advice: Up your fiber intake. Dr. Quainoo says it's recommended that active individuals get 25 to 30 grams of fiber per day. Getting enough fiber will ensure your stool is bulky enough to pass and that it actually passes smoothly. From sweet potatoes to Brussels sprouts, there are a ton of foods high in fiber you can add to your diet. Drink enough water. The recommended daily intake of water should be three to four liters per day, says Dr. Quainoo. Water plus fiber is key in helping your stool move along. Drink coffee. Coffee can often cause the urge to have bowel movement in as little as four minutes after consumption. "Believe it or not, its mechanism of action is not completely understood," Dr. Quainoo says. "What we do know is that coffee stimulates the receptors in the colon to contract, and it is thought that caffeine by itself is not the culprit." Drink up that morning Joe (even if it's black and zero-cal to remain fasting window-compliant). Get active. "Physical activity stimulates bowel motility," says Dr. Quainoo, who explains that a sedentary lifestyle can be a contributing factor to constipation. "Increased bowel motility decreases the amount of time stool is in the colon, which decreases the amount of water absorbed from the stool," she explains, meaning the stool is less dry and hard and much easier to pass. She adds that any exercise is good enough to stimulate bowel motility, though aerobic may be most effective, since it increases blood flow to all organs, including the gastrointestinal tract.

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