Constipation, Irritability, and Chia Pudding
Every winter, I make the pilgrimage to Australia. It’s summer there, we live on the beach, and I get to spend time with my partner’s amazing family.
Last year, I was beyond excited to go. It was cold, grey, and dreary in NYC. I had recently come out of a massive depression, and I was just so fucking excited to frolic in the sunshine, splash in the water, eat summer produce, and escape the worst month of the year: February.
So I packed my bag— one big checked bag, and a carry-on where I packed all my podcast equipment, some of my supplements, and things that I would need immediately in the offhand chance that I lost my bags. I was going for the full month of February, so this seemed reasonable.
I took a Lyft to the airport on Jan 31, 2023, wearing a beige sweatsuit, some Air Force Ones, a beige puffer vest, a beanie, and filled to the brim with excitement. Things shortly took a turn.
When I got to the airport, I noticed that my original first flight (NYC-Dallas) was cancelled and I was rebooked on another leg. Sure, fine, whatever.
I went through security, made it to my gate, and the energy was weird.
I then found out that the flight that I had been rebooked on was a flight that was initially supposed to have left at 10am, but it was currently scheduled for 3pm. Apparently it had boarded and de-boarded twice already, and since then the departure time kept getting pushed back. As it stood, I was ok, but if the flight were to get delayed much more, I would probably miss my connection.
I went and talked to the people at the gate, who were not terribly helpful. Given the swarm of angry, restless, passengers, I did not find that to be terribly surprising.
As the departure time kept getting pushed back, I worried about my connecting flight. Yet, it didn’t feel like I had a ton of options. There were some other people who were on my flight who were connecting to Sydney, a lot of whom decided to leave the airport altogether and go home. I decided to stay.
Eventually, the flight to Dallas boarded, and we took off, just in the nick of time. When we landed, my connecting flight was already boarding. There were 4 other people on my flight who were scheduled to be on my connection, so we all sprinted across the airport together.
I will spare you the details of this trek, but just know it was hectic: lugging roll-y bags, broken AirTrans, stairs, escalators, drama, yelling, frantic refreshing…and in the end, our connecting flight took off before we were even close to that side of the airport.
Now, we’ve all flown before. And most of us have experienced a situation like this. So you know…usually you go to the gate. The airline help desk. SOMEONE will help you.
In this case? There was no one. No one at the gate. No booth for the airline. To be honest, there were barely any employees at the airport at all. The only airport staff that I remember seeing was a security guard and one guy mopping the floors. It was after midnight, there was a snowstorm in Dallas, all remaining flights had been grounded, and there was no one to help us.
We all called the Qantas help line, and were all facing different outcomes. Some people were being re-booked for flights going out in 2-3 days, other people were being rebooked for flights departing the following week, and others were being told that they were stranded in Dallas indefinitely.
To top it all off, because the cancellations were weather related, we were responsible for our own lodging, and because it was after midnight and all flights were grounded, Dallas hotels were full. We had to spend a full hour calling nearby hotels until we found one that had any availability, and then it took 6 cancelled Ubers to be able to get one even willing to pick us up. When we got in, it turned out that the roads were closed and there was a big question mark as to whether we would even make it to the hotel.
Thus began the longest 4 days of my life.
I won’t bore you through every detail, I’ll just summarize it like this: I ended up being rebooked on 8 different flights that were cancelled. I paid out of pocket for hotel rooms, cars, and extra flights. I was switched airlines 3 times, ended up bouncing all around this country and even the world, and in the end went through 4 different cities, 5 different flights, all to get to Sydney. Oh, and of course my luggage was lost at the end of this, but quite frankly, I would have expected nothing less.
All of that was stressful, but what really drove me over the edge was the helplessness. The fact that there were no people I could interface with. The fact that I had to keep making phone calls where I would be placed on hold for hours at a time, and punted around between different customer service people.
During these 4 days, I went through every emotion humanly conceivable. I practiced calming myself down. I took deep breaths. There were times where I was really rational and objective. There were times where I could look at the bright side (at least we weren’t hurt, at least everyone was safe, at least I still had my podcasting equipment). There were other times where I would get frustrated. Times where I would cry. And there was one particular incident, at the gate in one of my thousands of layovers— I believe this one was in San Francisco— where a gate agent tried to gate check my carry-on (aka, my only possession in the world at that point and also where the equipment for my job were housed), when I had a full, hysterical, meltdown.
All in all…it wasn’t the worst I’ve ever handled things, but it certainly wasn’t the best either.
And here’s why:
My gut health wasn’t optimal.
At the time, I still heavily relied on a very powerful formulation of magnesium (magnesium oxide) to have bowel movements. Even though this was a step up from my stimulant laxative days, it was still problematic. I was completely dependent on the magnesium in order to poo, and if I didn’t take it, I would get extremely constipated.
That constipation in turn made me anxious, made me overthink, made me irritable, and made me really temperamental. When an unexpected stressor popped up— like, for example, a snowstorm in Texas that left me shelterless & stranded all over the country with no help— it knocked me off kilter in an extreme way. I just couldn’t handle things with grace.
Constipation x Stress
It makes complete sense that I would get so irritated given the connection between constipation and irritability.
Constipation, irritability, and turbulence are intricately linked through a combination of physiological and psychological mechanisms. At its core, constipation involves infrequent or difficult bowel movements, leading to the accumulation of stool in the colon and subsequent discomfort and distension in the abdominal region. This physical discomfort can have profound effects on mental well-being, as evidenced by the bidirectional communication pathway known as the gut-brain axis. Research suggests that alterations in gut function, such as constipation, can influence mood and emotional states. Chronic constipation may trigger stress responses in the body, contributing to feelings of irritability and restlessness.
A key player in this dynamic interplay is the gut microbiota, the diverse community of microorganisms residing in the gastrointestinal tract. Imbalances in gut bacteria, often seen in conditions like constipation, have been linked to changes in mood and behavior. Dysbiosis, or an imbalance in gut bacteria, can lead to alterations in neurotransmitter levels and inflammatory pathways, further exacerbating feelings of irritability and emotional distress.
Psychological factors also play a significant role in the constipation-irritability connection. The persistent discomfort and frustration associated with constipation can be emotionally taxing, leading to increased stress levels and irritability. Furthermore, the disruption caused by constipation can interfere with daily activities and overall quality of life, contributing to a sense of turbulence or instability in one's emotional state.
From a physiological standpoint, chronic inflammation may also contribute to the constipation-irritability link. Constipation and gut dysbiosis can trigger low-grade inflammation in the body, which has been associated with mood disorders such as depression and anxiety. This inflammatory response can further amplify feelings of irritability and emotional turbulence.
Addressing constipation and its associated symptoms requires a comprehensive approach that addresses both the underlying physiological factors and the psychological impact. Strategies may include dietary modifications to promote regular bowel movements, adequate hydration, regular physical activity to stimulate gut motility, stress management techniques such as mindfulness or relaxation exercises, and, in some cases, medical interventions to address underlying gastrointestinal issues. By addressing the root causes of constipation and supporting overall gut health, you may experience improvements in mood and emotional well-being.
Improving Your Reactions
Depending on where you are in your health journey, this next statement is either going to sound insane, so obvious, or somewhere in between: if I wasn’t so constipated, I wouldn’t have handled things so poorly.
Quite frankly, that should be the title of my memoir. Put it on my tombstone! Tattoo it on my forehead!
That statement could describe every relationship I’ve ever been in, every fight I’ve ever had, every customer service call I’ve been on, and more. I hate to think how much more harmonious my life could have been if I had cracked the constipation key earlier.
Nevertheless, I know it now, and I want to pass this information on to you so that you don’t have to suffer as long as I did.
Maintaining regular bowel movements and gut health can have significant effects on various aspects of physical and mental well-being, including how you respond to normal life setbacks. This connection between gut health and emotional resilience is rooted in the bidirectional communication network known as the gut-brain axis, which involves complex interactions between the gastrointestinal tract and the central nervous system. Here's a thorough explanation of how being regular in your bowels can help improve the way you react to normal life setbacks:
Gut Microbiota and Neurotransmitter Production:
The gut microbiota, consisting of trillions of microorganisms living in the gastrointestinal tract, plays a crucial role in producing neurotransmitters such as serotonin, dopamine, and gamma-aminobutyric acid (GABA).
Serotonin, often referred to as the "happy hormone," is involved in regulating mood, emotions, and stress responses. Approximately 90% of serotonin in the body is produced in the gut.
Dopamine is associated with motivation, reward processing, and resilience to stress. Imbalances in dopamine levels have been implicated in mood disorders such as depression and anxiety.
GABA is the primary inhibitory neurotransmitter in the brain, involved in calming the nervous system and reducing anxiety and stress.
Maintaining a healthy balance of gut bacteria through regular bowel movements and optimal gut function supports the production of these neurotransmitters, which can positively influence mood, emotional resilience, and stress responses.
Inflammation and Immune Function:
Chronic inflammation in the gut, often associated with conditions such as irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD), can contribute to systemic inflammation and dysregulation of the immune system.
Inflammation and immune dysregulation have been linked to mood disorders such as depression and anxiety. Pro-inflammatory cytokines can affect neurotransmitter function and disrupt neural circuits involved in mood regulation and stress responses.
Regular bowel movements and a healthy gut microbiome help reduce inflammation and support optimal immune function, which may contribute to improved emotional resilience and coping with life setbacks.
Stress Response and Neuroendocrine Regulation:
The gut-brain axis also involves the hypothalamic-pituitary-adrenal (HPA) axis, a complex neuroendocrine system involved in the body's stress response.
Chronic stress can dysregulate the HPA axis, leading to imbalances in cortisol, the primary stress hormone. Dysregulated cortisol levels have been associated with mood disorders, impaired cognitive function, and reduced resilience to stress.
Optimal gut function and regular bowel movements support a healthy stress response by modulating the activity of the HPA axis and promoting balanced cortisol levels. This can enhance emotional resilience and the ability to cope with normal life setbacks and stressors.
Neuroplasticity and Brain Health:
Emerging research suggests that the gut microbiota can influence neuroplasticity, the brain's ability to adapt and reorganize in response to experiences and environmental stimuli.
Dysbiosis, or an imbalance in the gut microbiota, has been implicated in neurodevelopmental disorders, mood disorders, and cognitive decline.
Regular bowel movements and a healthy gut microbiome support neuroplasticity and brain health by promoting the production of neurotrophic factors, supporting synaptic plasticity, and reducing neuroinflammation. This can enhance resilience to stress and adversity by improving cognitive flexibility, emotional regulation, and coping strategies.
Maintaining regular bowel movements and gut health can positively impact emotional resilience and the way you react to normal life setbacks through various mechanisms, including neurotransmitter production, inflammation and immune function, stress response regulation, and neuroplasticity. By supporting optimal gut function and a healthy gut microbiome, you can improve their ability to cope with stress, regulate emotions, and maintain overall well-being.
This Dish
This whipped chia pudding is like a tastier version of the laxative chocolates my mom used to feed me as a kid when my constipation would get so out of hand that she would resort the western medicine; except it’s healthier, non-habit forming, and has added benefits of improving your overall gut health, supporting your nervous system, and improving your mood.
The base is just a whipped cacao-chia pudding that is sugar free and lower in fat than your traditional chia pudding, and it’s layered with a [non-whipped] vanilla cream chia pudding. You do not have to do the layering— I did it in large part for aesthetic reasons.
You also don’t have to whip your chia pudding. Personally, I way prefer the texture that way. But, because chia seeds are kinda…bitter? Is that the right word? Earthy? They’re no peanut M&M’s, ya know? Anyway, because of the chia seed flavor, when you blend them, it does affect the flavor of the whole dish. Again, I still find this quite tasty and preferable to most chia puddings, but I don’t think this is the tastiest recipe I’ve made. Think of it more as medicine!
The Benefits
This whipped chia pudding is loaded with ingredients that support your gut health, your nervous system, keep you regular, and elevate your mood. Specifically:
Chia seeds, medjool dates, and almonds are an excellent source of dietary fiber, with a high content of both soluble and insoluble fiber. Soluble fiber forms a gel-like substance when mixed with water, which helps soften stools and promote bowel regularity. Insoluble fiber adds bulk to the stool, aiding in the movement of food through the digestive tract and preventing constipation. By supporting optimal bowel function, this chia pudding contributes to overall gut health and promote regularity.
In addition to their fiber content, Medjool dates contain natural sugars such as fructose and sorbitol, which have mild laxative effects. These sugars draw water into the intestines, softening the stool and promoting bowel movements. Consuming Medjool dates in moderation can help maintain bowel regularity and prevent constipation, contributing to overall digestive well-being.
Prebiotics are non-digestible fibers that serve as fuel for beneficial gut bacteria, promoting their growth and activity. Chia seeds, cacao, and dates contain prebiotic fibers such as soluble fiber and mucilage, which can nourish the gut microbiota and support a healthy balance of beneficial bacteria in the digestive tract. A diverse and balanced gut microbiome is essential for optimal gut health, immune function, and mood regulation.
Almonds are rich in monounsaturated fats, particularly oleic acid, which have been associated with various health benefits, including improved heart health and reduced inflammation. Healthy fats in almonds support the integrity of the intestinal lining and help reduce inflammation in the digestive tract. By promoting a healthy gut barrier, healthy fats in almonds may help prevent leaky gut syndrome and support overall digestive function.
Chia seeds have the unique ability to absorb water and form a gel-like consistency when soaked in liquid. This gel-forming property helps retain moisture in the digestive tract and may aid in hydration and water retention. Adequate hydration is crucial for maintaining optimal bowel function, preventing constipation, and supporting overall digestive health.
Chia seeds are one of the richest plant-based sources of omega-3 fatty acids, particularly alpha-linolenic acid (ALA). Omega-3 fatty acids have anti-inflammatory properties and may help reduce inflammation in the gut, which is associated with conditions such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD). By reducing inflammation, omega-3 fatty acids support gut health and may contribute to improved mood and overall well-being.
Raw cacao is one of the most antioxidant-rich foods, containing flavonoids, polyphenols, and other bioactive compounds that have potent antioxidant properties. Antioxidants help protect cells from oxidative damage caused by free radicals, which can contribute to inflammation, oxidative stress, and gut-related disorders. By reducing oxidative stress and inflammation, antioxidants in raw cacao support gut health and may help alleviate symptoms of digestive issues.
Chia seeds are packed with essential nutrients such as protein, vitamins, minerals, and antioxidants. These nutrients provide support for overall health and well-being, including cognitive function, energy metabolism, and immune function. Nutrient-rich foods like chia seeds can help support a healthy gut-brain axis, which plays a crucial role in mood regulation and emotional well-being.
Cashews, almonds, and chia seeds are relatively high in protein, which is important for muscle repair, immune function, and hormone production. Protein also helps keep you feeling full and satisfied, which can prevent overeating and support weight management. By providing a source of protein, this chia pudding can help maintain energy levels and promote overall well-being, including mood regulation.
Medjool dates are rich in essential nutrients such as vitamins, minerals, and antioxidants, which support overall health and well-being. These nutrients include potassium, magnesium, vitamin B6, and antioxidants such as flavonoids and phenolic compounds. Potassium and magnesium are important for muscle function, nerve transmission, and electrolyte balance, while vitamin B6 plays a role in mood regulation and neurotransmitter synthesis. Antioxidants help protect cells from oxidative damage and inflammation, which can contribute to digestive issues and mood disorders.
In addition to healthy fats, fiber, magnesium, and protein, cashews contain a variety of vitamins, minerals, and antioxidants that support overall health and well-being. These nutrients include vitamin E, zinc, selenium, and antioxidants such as flavonoids and phenolic compounds. Antioxidants help protect cells from oxidative damage and inflammation, which can contribute to digestive issues and mood disorders.
Raw cacao contains several compounds that have been linked to mood enhancement and emotional well-being. For example, raw cacao is a rich source of phenylethylamine (PEA), a compound that stimulates the release of endorphins and dopamine in the brain, promoting feelings of pleasure and euphoria. Additionally, raw cacao contains theobromine, a natural stimulant that can increase alertness and improve mood.
Chia seeds, cacao, dates, and cashews contain certain compounds, such as magnesium and tryptophan, that may have calming and stress-reducing effects. Magnesium is involved in the regulation of neurotransmitters and the stress response system, while tryptophan is a precursor to serotonin, a neurotransmitter that plays a key role in mood regulation and relaxation. Consuming this chia pudding as part of a balanced diet may help support stress resilience and promote a positive mood
Pairing the high soluble, insoluble, and prebiotic fibers in this pudding with the healthy fats from the seeds, cacao, and nuts; creates a natural laxative-like effect
The Recipe
It’s honestly really easy to make. You just blend all the cacao parts together. If you want to do the cream layer, you blend those ingredients together sans chia seeds, stir in the chia seeds, and then layer the pudding in little jars. I garnished with cinnamon, cacao nibs, and some edible flowers.
Whipped Whipped Chia Pudding:
1.25 cups pitted medjool dates
2 tbsp cacao powder
2 tbsp cacao paste
3.5 tbsp chia seeds
1.25 cups water
1/4 tsp Celtic sea salt
1 tbsp vanilla extract
2-4 tbsp almond butter
Vanilla Bean Chia Pudding:
1/4 cup raw cashews, soaked
4 pitted medjool dates
1 cup water
1 tbsp vanilla extract
1 tsp vanilla powder
5 tbsp chia seeds
Instructions:
rinse & drain cashews
blend all of the vanilla bean chia pudding ingredients together OTHER THAN the chia seeds
blend until smooth, then pour into a jar, add the chia seeds, and stir
blend all of the whipped cacao pudding ingredients together, INCLUDING the chia seeds, until super super smooth
to assemble: fill little jars halfway with whipped cacao pudding, add a layer of the vanilla bean, then fill to the top with more of the cacao
I garnished with cinnamon powder, cacao nibs, and dried rose petals
