How Poop Affects Your Mood

While the ENS primarily focuses on maintaining digestive functions, it also directly impacts our emotions. Research has shown that individuals with GI disorders such as irritable bowel syndrome (IBS), constipation, or bloating often experience negative moods. This is because the ENS communicates with the CNS, sending distress signals that can present as anxiety, depression, and other mood disorders. Some gastroenterologists may prescribe antidepressants for IBS patients, targeting the nerve cells in the gut to alleviate both digestive and emotional symptoms. Registered Dietitian and founder of The Mindful Gut, Amanda Sauceda, MS, RD states, “Your stress or mood can definitely influence your gut, and how your gut physically feels can influence your mood.” As the vagus nerve is the main link between the ENS and our gut, Sauceda says it can “relay messages from the brain down to the gut and vice versa.” “In fact,” she adds, “there are more messages coming from the gut/body going up to the brain.”

Your Microbiome’s Impact on Mood

Our gut is made up of trillions of bacteria, known as our microbiome, which plays a pivotal role not only in digestion but also in our emotional well-being. The composition of the gut microbiome significantly affects a variety of emotional issues, including mood, anxiety, fatigue, depression, and irritability, and when the microbiome is imbalanced, it can lead to a variety of these issues. Even more reason why a healthy poop is important!

A crucial aspect of this connection lies in the production of serotonin, a neurotransmitter that regulates mood and social behavior. Surprisingly, a large proportion of serotonin is produced in the gut. Therefore, the health of our microbiome directly impacts our serotonin levels and, by extension, our mental well-being. As a result, maintaining a balanced gut microbiome is essential for sustaining a positive mood and preventing the onset of mental health disorders.

Chronic Constipation

Chronic constipation, characterized by hard stools and infrequent bowel movements, can pose serious risks to your physical and mental health. When the body struggles to eliminate waste, it can begin to reabsorb toxins, leading to a host of negative effects on your mental well-being. Creating a routine with regular bowel movements is crucial for cleansing the colon of undigested foods, existing waste, and harmful bacteria.

Constipation can be very uncomfortable, causing bloating, abdominal pain, cramping, and nausea. These symptoms can affect your sleep, draining your energy throughout the day and even hinder your social life, making it difficult to focus on work or maintain healthy relationships. Over time, the emotional toll of chronic constipation can exacerbate feelings of irritability, depression, and anxiety, creating a continuous cycle of digestive and mental health issues.

While using stool softeners or laxatives can offer short-term relief in addition to boosting mood, Sauceda recommends still using them sparingly. “I don’t recommend using stool softeners and/or laxatives as a daily occurrence. There are concerns when you rely on stool softeners or laxatives to have a regular bowel movement. Laxatives can be especially problematic when used too often because then your gut can become reliant on them.”

Finding a Healthy, Happy Balance

Both frequent and infrequent bowel movements can significantly affect mood. When food and nutrients move through the body too quickly, the body may not be able to absorb the essential nutrients it needs, leading to deficiencies that can cause depression, anxiety, irritability, and cognitive impairment. On the other hand, constipation often results in a constant feeling of discomfort, bloating, and stomach pain, which can further contribute to negative emotions.

Interestingly, a regular, satisfying bowel movement can lead to a euphoric feeling. This sensation occurs when the parasympathetic nervous system is activated, releasing calming effects throughout the body and triggering the vagus nerve, which connects the brain to the colon. As a result, your blood pressure and heart rate decrease, creating a sense of relaxation and well-being.

Solutions to Ensure Regular BMs-Healthy Poop-for Balanced Moods

To maintain regular bowel movements and promote healthy, balanced moods, try incorporating these tips into your daily routine:

Diet

Following a nutrient-rich diet is crucial for a healthy and happy gut-brain connection. Try eating more gut-healthy foods like fermented products (which provide the gut with healthy bacteria) and high-fiber foods (which soften your stools and promote regular BMs). Sauceda also recommends getting more colorful plants on your plate, stating, “More color equals more variety on your plate and in your diet. More color is an easy way to signal a variety of nutrients and antioxidants.”

Exercise

Regular physical activity is a great way to stimulate the digestive process. When you exercise, it activates the parasympathetic nervous system, which then stimulates the vagus nerve. This activation promotes relaxation, lowers blood pressure, and enhances digestive function, facilitating regular bowel movements. Additionally, physical activity helps balance the microbiome, which is essential for producing serotonin in the gut.