Beets: Love Them or Hate Them?
Beets are one of those polarizing vegetables that you either love or you hate. For some, they’re like “earth candy”, and add a beautiful pop of color to a dish; while others claim that they would rather eat dirt (“after all, it would taste the same!”). Whether you enjoy eating them or not, chances are you’ve had the shocking experience that is the post-beet consumption red bowel movement. With its extreme resemblance to a bloody stool (apologies to anyone eating lunch while reading this), you were probably pretty freaked out the first time this happened to you, until you figured out it was just the beets you had at dinner the night before.
This horror-esque phenomena that are red beet stools can actually be used to our advantage, offering up some valuable knowledge of our colon health. Thanks to beets’ pungent pigment, we can track the transit time of our food and determine how healthy our lower GI tract is, if we are chronically constipated without knowing, or at risk of becoming so.
What is Chronic Constipation?
It is estimated that 15-20% of the American population suffers from chronic constipation, and that this unfortunate condition results in 2.5 million visits to the doctor annually. (1, 2, 3, 4) A healthy colon should eliminate waste anywhere from 12-24 hours after eating. You should be having a bowel movement at least three times each week (though preferably more), ideally one large one in the morning and another smaller one later in the day. (1, 2, 3, 4) Chronic constipation is typically defined as having less than three bowel movements a week and/or having difficulty passing a stool.
The Beet Test
The beet test is an easy and effective way to test how long it takes you to digest food, from consumption to elimination. To perform the test, simply take note of the time, eat a half or a whole raw or roasted beet, depending on size, and take note of the results. (1, 2)
The Results:
If you notice your stool is red anywhere from 12 to 24 hours after eating the beet, congratulations! You have a healthy transit time. If it is over 24 hours before you pass a red stool, this means you have slow transit time and either have or are at risk for developing constipation. (1, 2) If it has been less than 12 hours and you pass a red stool, this could mean you are not absorbing nutrients from your food, are experiencing minor diarrhea, are eating too fast or not chewing fully, or have had too many stimulants such as coffee. (1, 2)
Red Urine:
Many people experience red colored urine after eating beets, which can also look alarmingly similar to blood. This “beeturia” is a result of unmetabolized betalain pigments that pass through the body. Normally they are oxidized and decolored by your stomach acid, however if you have low stomach acid then your urine will turn anywhere from pink to bright red. (5)
Low stomach acid has two primary effects on your health and well being, each with their own resulting problems: decreased ability to digest protein, decreased nutrient absorption. Further, other implications of low stomach acid include stomach bloating, burping and flatulence, diarrhea, adult acne, chronic intestinal infections, and GERD and heart burn.
Causes of Constipation
There are a whole variety of reasons that you may be chronically constipated, some more dangerous than others. These causes include blockages in the colon, problems with the nerves in the colon and rectal area, issues with your pelvic muscles, hormonal factors, age, being female, chronic dehydration, a low fiber diet, sedentary lifestyle, medications, mental health conditions, and more.
7 Natural Constipation Remedies to Speed Up Transit Time
- Drink More Water
- Eat More Fiber
- Include Fermented Foods
- Move More
- Go When You Need to
- HCL Pepsin or Digestive Enzymes
- Consider Laxatives
By following these remedies, you can help speed up your transit time and avoid constipation, and keep an eye on your digestive health.
