I am often asked about regularity and the importance of fiber in the ‘Omnivore Diet’ – questions such as ‘How important is fiber?‘ and ‘What did our ancestors do?‘ Indeed, the conditioning is real. We are told that insufficient dietary fiber is a leading cause of constipation because fiber helps add bulk to stool and promotes regular bowel movements. But is it true?

Perhaps we should rephrase the question a bit. After all, what did our ancestors experience if they were not consuming cultivated vegetables, grains, and legumes? Did our ancestors suffer from chronic constipation, or is this just a modern problem? Let’s explore this from an ancestral perspective and address modern behaviors that could either help or hinder your digestive health to get a better idea.

Understanding Ancestral Eating Patterns

Our ancestors thrived on diets rich in animal products and seasonal fruits. This provides us with valuable insights into digestive health without reliance on cultivated vegetables, grains, or legumes. Despite what ‘Big-Food’ might lead you to believe, our ancestors likely did not suffer from chronic constipation as much as people do today. This can be attributed to several factors.

Natural Sources of Fiber: Despite what you’ve been led to believe, fruits are rich in fiber, and accordingly, ancestral diets were not devoid of fiber. Fruits actually provide a significant amount of soluble and insoluble fibers. Additionally, consuming whole animals, including organs and connective tissues, likely contributed to bowel regularity by adding bulk to the diet.

Physical Activity: Ancestral humans were far more physically active than most people today. Regular movement is beneficial for digestion, as it helps food move more efficiently through the digestive tract.

Diverse Gut Microbiome: A varied diet, combined with a lack of exposure to modern antibiotics and processed foods, likely resulted in a more diverse gut microbiome for our ancestors. A healthy, diverse gut microbiome plays a key role in preventing constipation.

Seasonal Eating: Ancestral diets varied with the seasons, leading to periods of higher fruit intake, which naturally provided variation in fiber and nutrient consumption. This seasonal diversity supported digestive health.

Modern Strategies for Maintaining Regularity

So, what can we learn from this? Well, it seems that perhaps we could adopt some of these ancestral habits. However, the modern world presents several unique challenges. Furthermore, societal and corporate conditioning has led some to have very strange ideas about health. Let’s simplify this a bit. Here are a few strategies to help you stay regular:

Hydration: Staying well-hydrated is essential for maintaining regular bowel movements. Water softens stool, making it easier to pass, and promotes overall digestive health. However, halogens can disrupt intestinal microflora (the stuff they put in water to kill bacteria). So, while it is true that we want to hydrate well throughout the day, it’s also probably a good idea to ensure that the water we consume is ‘clean’ and doesn’t contribute to intestinal distress. Filters that take out the halogens are helpful. Clean spring water is great as well. Also, adjust your intake based on your activity level and climate.

Incorporating Fiber-Rich Fruits: As mentioned, fruits can provide plenty of the necessary fiber. Berries, such as raspberries and strawberries, are excellent sources of both soluble and insoluble fiber. Other fruits like prunes, figs, pears, and apples (with skins) also contribute significantly to digestive health. These fruits not only add bulk to stool but also have natural laxative effects, promoting regular bowel movements.

Probiotics and Gut Health: Maintaining a healthy gut microbiome is crucial for digestion. Probiotics, found in foods like yogurt and kefir, introduce beneficial bacteria that balance gut flora, improving digestion and supporting regularity. Prebiotics, which incidentally are found in the fruits we consume, also help with microbial diversity.

Healthy Fats: Healthy fats, such as those found in olive oil and avocados, play a vital role in lubricating the intestines and facilitating smooth stool passage. Incorporating these fats into your diet can prevent constipation and support regular bowel movements. However, this also means that we need to avoid vegetable oils and margarines.

Animal Products: Animal products, particularly fatty fish like salmon, mackerel, and sardines, provide omega-3 fatty acids that support gut health. Lean meats and eggs are also easy to digest and rich in nutrients, contributing positively to digestive health.

Supplementing with Fiber: If obtaining sufficient fiber from food alone is challenging, fiber supplements like psyllium husk or methylcellulose can help. These supplements absorb water in the intestines, making stool softer and easier to pass. Magnesium oxide is another option that can support regularity.

Natural Laxatives: Occasional constipation can be alleviated with natural laxatives such as prune juice, which contains both fiber and sorbitol, a natural sugar that softens stools. Aloe vera juice is another option but should be used cautiously due to its strong laxative effects.

Physical Activity: Regular physical activity stimulates intestinal function, preventing constipation. Aim for at least 30 minutes of moderate exercise most days of the week to promote regular bowel movements.

Establishing a Regular Eating Schedule: Consistency in meal times helps regulate your digestive system. Eating at regular intervals creates a routine that your body can rely on, supporting regular bowel movements.

Mindful Eating: Chewing food thoroughly aids digestion by breaking it down into smaller, more manageable pieces, which can help prevent constipation. Avoiding processed foods, which are often low in fiber and high in fats and sugars, is also important for digestive health.

Stress Management: High stress levels can negatively impact digestion and lead to constipation. Techniques such as meditation, deep breathing exercises, and yoga can help reduce stress and promote regularity.

Clarity Statements: Modern Behaviors to Avoid or Manage

1. Sedentary Lifestyle: Unlike our ancestors, many people today lead sedentary lives. This lack of movement can drastically slow down digestion, leading to constipation. Incorporating regular physical activity into your routine is essential for maintaining healthy digestion.
2. Processed Foods: Modern diets often include processed foods that are low in fiber and high in artificial ingredients, which can disrupt gut health and lead to constipation. Focus on whole, unprocessed foods to support your digestive system.
3. Hydration Neglect: Dehydration is a common issue today, especially with the availability of dehydrating beverages like coffee and alcohol. Cut yourself off of these drinks early in the day, and make sure you drink enough water to keep your digestive system functioning smoothly.
4. Overuse of Antibiotics: While life-saving, modern antibiotics can disrupt the gut microbiome by killing off beneficial bacteria. This disruption can lead to constipation. Consider probiotics or fermented foods to help restore gut balance after antibiotic use.

Other Tips and Clues

There are a few other things that we should probably consider when it comes to healthy digestion and constipation. I’ll begin by saying that if your diet is largely based on animal products and fruit, the usual culprits of constipation, such as magnesium and B12 deficiencies, shouldn’t be an issue. That’s because this diet is rich in both of these essential nutrients. Nonetheless, it is important to keep these on your radar, just in case your diet is not as varied as it should be. But let’s take a look at some of the other common causes of constipation.

Vitamin D Deficiency: Do you avoid the sun? Well, low levels of vitamin D can affect gut motility and contribute to constipation. Vitamin D is also linked to the regulation of calcium, which is important for muscle function, including the muscles of the digestive tract.

Potassium Deficiency: Potassium is crucial for muscle contractions, including those in the intestines. A deficiency can lead to weakened muscle function, causing constipation.

Calcium Excess: This is an important one to keep an eye on. Many on the ‘Omnivore Diet’ go a little overboard with the dairy. Although not a deficiency, an excess of calcium can cause constipation. This is also often seen with calcium supplements without adequate magnesium intake.

Thyroid Hormone Deficiency (Hypothyroidism): An underactive thyroid can slow down metabolism, including the digestive process, leading to constipation. Something to be aware of is that a common cause of this condition is iodine deficiency.

Final Thoughts

Maintaining regularity on an omnivore diet is entirely achievable with the right strategies. By staying hydrated, incorporating fiber-rich fruits, maintaining a healthy gut microbiome, and ensuring adequate physical activity, you can support digestive health and prevent constipation. These practices, rooted in both ancestral wisdom and modern science, allow you to enjoy the benefits of an omnivore diet while maintaining regularity and overall digestive health. Beware the hype!

If you would like to learn more, be sure to check out Nature’s Intent.

Dr. Robertson is a health researcher and educator, not a physician. The information provided here is not medical advice, a professional diagnosis, opinion, treatment, or service to you or any other individual. The information provided is for educational and anecdotal purposes only and is not a substitute for medical or professional care. You should not use the information in place of a visit, call consultation, or the advice of your physician or other healthcare providers. Dr. Robertson is not liable or responsible for any advice, course of treatment, diagnosis, or additional information, services, or product you obtain or utilize. IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY, YOU SHOULD IMMEDIATELY CALL 911 OR YOUR PHYSICIAN.