I see a lot of people who’s gut transit time is slow or much too quick. Transit time is how long it takes the food you eat to, er, come out the other end, if you like. So much so that I’ve introduced a new Transit Time Factsheet that I give to patients. Here it is for you:
TRANSIT TIME TEST
Easy-peasy.
Eat some beetroot, charcoal or sweetcorn, then see how long it takes to turn up in
your poo! Beetroot will turn the stool red, charcoal black and sweetcorn isn’t digested
so you’ll see yellow kernel bits. Yum.
In normal Western populations, the transit time is normally 24-36 hours, with the
average about 29 hours.
If less than 12, it’s definitely too fast, more than 36, too slow, more than 48, definitely
too slow!
So, if yours is too low, what can you do about it? Several things, as it happens, but here are my fave top two tips for you – from Biocare, actually, who just reminded me of them.
Tip 1: In some cases of constipation, 5HTP can help with serotonin production which is important for peristalsis and motility. It is more likely to be beneficial for people who also struggle with depression and insomnia.
Tip 2: Apple pectin forms a gel when exposed to water which allows it to work as an anti-diarrhoeal agent by slowing faecal transit time and helping to solidify stools. It can also improve nutrient absorption through its ability to slow transit time, especially in cases of diarrhoea.
So, for too slow, try boosting serotonin. 5-HTP is the precursor of serotonin so you make what you need. Consider this, which contains 5-HTP and other co-factors like theanine and magnesium for stress. Or straight 5-HTP.
Too fast, try eating more apples, especially stewed.