Protein, Poo, & my Pear-Lentil-Frisée Bowl

Written By Blush Podcast

I’ve struggled with constipation my entire life. [you can read more about my story here]

Well, to be specific, it started when I was weened off of breastmilk.

That being said, a specific turning point in my constipation journey was when I went to college. College is when I went from going once every few days, to suddenly, going so infrequently that I shot off confetti & fireworks anytime I did. That’s when I started obsessively researching constipation , going to a gastroenterologist, doing a colonoscopy, and eventually starting my long journey with stimulant laxatives.

You may ask yourself why my constipation got so much worse in college. I’ve often pondered this, and after much reflection & analysis, I think there are 2 main reasons:

  1. My nervous system was dysregulated

  2. I started becoming obsessed with eating more protein

Let me explain…

Nervous System x Constipation

When I first went to college, I was really overwhelmed. Not so much academically, that was kind of a walk in the park relative to the highly competitive high school I went to. But socially? That was a whole different story.

I went into college determined to have a different experience than I had in high school. In high school, I didn’t take AP classes my first year or have many extracurriculars. I did well, but I didn’t get straight A’s. And I have almost zero friends.

I decided college would be different. I wanted to do everything right— I was going to study my little butt off and get straight A’s, I was going to get really involved on campus, and most importantly: I was going to be cool. I didn’t care what it took, I was determined to be in the “it” crowd.

In many ways, college did unfold exactly how I wanted: I joined arguably the best sorority on campus, I won an award for the highest GPA in my pledge class, and I was involved in other student organizations on campus.

But more accurately: I felt highly out of place and uncomfortable the entire time. I had a lot of acquaintances & was invited to all the parties, but I never really felt like I had close friends who I could trust and rely on. I got good grades, but also was sick a lot and didn’t go to class much and didn’t feel like I was on top of everything. Overall, I felt alone, overwhelmed, and not safe.

Guess what all of that shows? Nervous System Dysregulation.

The sympathetic nervous system (SNS) is one of the two main divisions of the autonomic nervous system, responsible for the body's fight-or-flight response. When activated, the SNS prepares the body to respond to stress or perceived threats by increasing heart rate, constricting blood vessels, and diverting blood flow away from non-essential organs towards muscles and other tissues needed for immediate action.

When I was in college, I was primarily in my SNS, which in turn, made my constipation worse. Here’s how:

Reduced Blood Flow to Digestive Organs: During times of stress or sympathetic activation, blood flow is diverted away from non-essential organs, including the digestive system. This redirection of blood flow prioritizes vital organs and muscles needed for the fight-or-flight response, but it can compromise digestive function. Reduced blood flow to the gastrointestinal tract can slow down digestion and reduce the efficiency of nutrient absorption, leading to constipation.

Decreased Peristalsis: Peristalsis is the coordinated, rhythmic contraction and relaxation of muscles in the digestive tract that moves food and waste material through the intestines. Activation of the sympathetic nervous system can inhibit peristalsis, as the body prioritizes energy and resources for immediate survival needs rather than digestion. Slowed peristalsis can result in delayed transit time of food through the intestines, leading to constipation.

Increased Muscle Tension: Sympathetic activation can lead to increased muscle tension throughout the body, including the muscles of the pelvic floor and intestines. Excessive muscle tension in the pelvic floor can interfere with the relaxation necessary for normal bowel movements, making it difficult to pass stool. Additionally, increased tension in the intestinal muscles can contribute to a sluggish bowel motility and constipation.

Alterations in Gut Microbiota: Prolonged stress and sympathetic activation can also influence the composition and function of the gut microbiota, the diverse community of microorganisms that inhabit the digestive tract. Dysregulation of the gut microbiota, often referred to as dysbiosis, has been associated with gastrointestinal disorders, including constipation. Stress-induced changes in gut microbiota composition and function may contribute to alterations in bowel habits and digestive function.

Protein x Constipation

On top of the state of my nervous system, there was one other factor contributing to my worsened constipation: my newfound prioritization of protein.

You see, my first semester of college, I gained nearly 30 lbs. That’s right, twice the traditional “Freshman 15.” I was eating processed foods, something that was new to me given that I grew up in a very holistic & home cooked household, I wasn’t exercising, I was drinking a lot, and had zero semblance of self-care. Oh and— my first semester I kept getting really really sick, and I was constantly on intense doses of Prednisone, which can cause a lot of weight gain.

Anyway, the weight gain had me rattled, and I started doing a lot of research on weight gain & weight loss, and one thing I came across was the low carb craze. When one of my hall mates said that she lost a lot of weight cutting carbs, I decided to give it a try.

I researched carbs, which foods have the most carbs, which foods had the most lean protein, and I knew what to do. I had my list of green foods, and my list of red foods. In the dining hall, I would make salads at the salad bar with egg whites, turkey, and chicken on top. I would have bolognese sauce sans pasta. I would get chicken noodle soup, drink the broth and have the chicken & leave behind the noodles and carrots.

Two things happened: 1. I didn’t lose any weight;* 2. My constipation got way worse.

[*note: plenty of people do lose weight on a low carb diet. I don’t think I did because a) I was never satisfied, so I would overeat trying to give my body what it really needed (fruits & veg), and ultimately, it doesn’t matter where your excess calories come from, if you eat too many calories, you will agin/won’t lose; b) my nervous system was so dysregulated that I could not lose weight.]

Protein is very good for you. It’s well documented that we need to consume amino acids for the vast majority of our bodily functions. I’m not disputing that in any way. But dramatically increasing your protein intake or consuming too much protein can cause constipation. Here’s why:

Insufficient Fluid Intake: Protein-rich foods often require more water for digestion and absorption. If you increase your protein intake without adequately increasing your fluid intake, it can lead to dehydration, which can contribute to constipation.

Reduced Fiber Intake: While protein-rich foods are important for muscle building and repair, they may not always contain significant amounts of dietary fiber, especially if your protein sources are primarily animal-based. Insufficient fiber intake can slow down digestion and bowel movements, increasing the risk of constipation.

Lack of Variety in Diet: Overemphasizing protein-rich foods while neglecting other food groups, such as fruits, vegetables, and whole grains, can result in a lack of dietary diversity and decreased intake of essential nutrients, including fiber. A balanced diet that includes a variety of nutrient-rich foods is important for supporting digestive health.

Imbalance in Gut Microbiota: Overconsumption of certain types of protein or dietary supplements may disrupt the balance of gut bacteria, leading to dysbiosis. An imbalance in gut microbiota can affect digestion and bowel function, potentially contributing to constipation.

What to Do

Here’s the thing: I was doing everything wrong. I was obsessing over protein & ignoring fiber. I wasn’t hydrating correctly. I wasn’t moving consistently. I was numbing & disassociating from my emotional pain. And I was doing nothing to regulate my nervous system.

There are a lot of things that you can do to help stay regular. I won’t break them all down here because I dove DEEP into it in the latest Blush episode [you can listen anywhere you listen to podcasts, including Apple here, and you can WATCH the whole thing on Spotify (available here)] but one of the most important things is to make sure you are eating enough fiber & foods with natural laxative properties.

Subbing some of your protein intake throughout the day for legumes, which are rich in protein and also fiber, can be tremendously helpful for this.

This Dish

This dish is one of my favorite recipes I have developed because it strikes a perfect balance between tasty & beneficial. The flavors are so unique, complex, and complementary; while the nutrients are perfectly designed to support your overall gut health & bowel regularity.

It’s a lentil-pear-frisée salad on a bed of a creamy, probiotic & prebiotic rich tahini sauce; with chickweed, black pepper, and lots of grapefruit zest. The flavors come together so beautifully, creating this complex flavor bomb that will tantalize your palette.

The Benefits

I designed this bowl to not only be delicious, but also to give you the nutrients you need to stay regular & support your gut health. Specifically:

  • Lentils, pears, & frisée are great sources of dietary fiber, containing both soluble and insoluble fiber. Soluble fiber absorbs water in the digestive tract, forming a gel-like substance that softens the stool and helps it pass more easily through the intestines. Insoluble fiber adds bulk to the stool, promoting regularity by speeding up the transit time of food through the digestive system.

  • Pears contain sorbitol, a type of sugar alcohol that has natural laxative effects. Sorbitol draws water into the intestines, which helps soften the stool and stimulates bowel movements. Bartlett pears have the highest sorbitol content of all the pears, followed by anjou pears, then asian pears.

  • Miso is a fermented food, which means it contains beneficial probiotic bacteria. During the fermentation process, microorganisms like Lactobacillus and Bifidobacterium proliferate and produce beneficial compounds like short-chain fatty acids (SCFAs). These probiotics help maintain a healthy balance of gut bacteria, which is crucial for proper digestion and regular bowel movements.

  • Garlic, grapefruit peel, frisée, and lentils contain prebiotic fibers that serve as food for beneficial gut bacteria. These bacteria ferment the fiber in the colon, producing short-chain fatty acids (SCFAs) such as butyrate. SCFAs play a vital role in maintaining gut health, supporting the integrity of the intestinal barrier, and regulating bowel movements.

  • Pears, lemons, & grapefruit peel contain pectin, a type of soluble fiber that forms a gel-like substance in the intestines. Pectin helps regulate bowel movements by slowing down the transit of food through the digestive tract and promoting the absorption of water. This can help prevent both constipation and diarrhea by promoting balanced stool consistency.

  • Fermentation breaks down complex carbohydrates and proteins into simpler forms, making them easier to digest. Miso contains enzymes like amylase, protease, and lipase, which aid in the digestion of carbohydrates, proteins, and fats, respectively. Improved digestion can help prevent gastrointestinal issues like constipation by ensuring that food moves smoothly through the digestive tract.

  • Grapefruit peel contains natural compounds that may have laxative effects. These compounds include flavonoids, such as naringin and naringenin, which have been studied for their potential to stimulate bowel movements and promote digestive health.

  • Lentils have a low glycemic index (GI), which means they release glucose into the bloodstream at a slower rate compared to high-GI foods. Stable blood sugar levels are essential for preventing fluctuations that can contribute to constipation.

  • Grapefruit peel & frisée have bitter compounds that can be helpful for digestion. The bitter taste of grapefruit peel comes from compounds such as naringin and limonin. Bitter compounds have been shown to stimulate digestive secretions, including saliva, gastric acid, and bile, which can aid in digestion and alleviate constipation.

  • Peristalsis refers to the rhythmic contractions of the intestinal muscles that propel food through the digestive tract. Garlic contains compounds that may stimulate peristalsis, promoting regular bowel movements. By enhancing intestinal motility, garlic helps prevent fecal stagnation and constipation.

  • This dish is incredibly hydrating because frisée, lemons, & pears have a high water content, and miso is naturally rich in electrolytes like sodium, potassium, and magnesium. The high water content helps soften stool, making it easier to pass; and electrolytes play a crucial role in maintaining proper hydration and muscle function, including the smooth muscle contractions that propel food through the digestive tract. Proper hydration is essential for maintaining regular bowel movements and preventing constipation.

  • Lentils are a good source of magnesium, a mineral that plays a crucial role in muscle function, including the muscles of the digestive tract. Adequate magnesium levels help relax the smooth muscles of the intestines, promoting regular bowel movements.

  • Garlic contains enzymes like alliinase and alliin lyase, which catalyze the conversion of alliin into allicin, its biologically active form. Allicin and other sulfur-containing compounds found in garlic stimulate the production of gastric juices and digestive enzymes, enhancing overall digestive function. Improved digestion ensures that food moves efficiently through the digestive tract, reducing the risk of constipation.

  • Lemons have an acidic pH due to their citric acid content. When consumed, the acidic nature of lemons can help stimulate the production of digestive juices in the stomach, including hydrochloric acid. Adequate stomach acid is necessary for the breakdown of food and the activation of digestive enzymes. Improved digestion facilitates the efficient movement of food through the digestive tract, reducing the risk of constipation.

  • The probiotics found in miso support gut health by replenishing beneficial bacteria in the intestines and inhibiting the growth of harmful microbes. A healthy balance of gut bacteria is essential for maintaining optimal digestive function and overall well-being. Additionally, miso's fermentation process produces compounds like organic acids, which create a favorable environment for beneficial bacteria to thrive.

  • Frisée is packed with essential vitamins and minerals, including vitamin A, vitamin K, folate, and potassium. These nutrients support overall digestive health and contribute to the proper functioning of the digestive system.

  • Lentils contain resistant starch, a type of starch that resists digestion in the small intestine and reaches the colon intact, where it serves as a substrate for beneficial bacteria. This fermentation process produces SCFAs and other metabolites that contribute to gut health and regularity.

  • Pears & lemons contain natural fruit acids, such as citric acid and malic acid, which have mild laxative effects. These acids help stimulate the muscles of the digestive tract, promoting the movement of food through the intestines and facilitating bowel movements. Citric acid, in particular, may help soften stools and promote bowel movements by increasing water content in the intestines.

  • Garlic exhibits potent antimicrobial properties due to its content of organosulfur compounds. These compounds have been shown to inhibit the growth of harmful bacteria, fungi, and parasites in the digestive tract. By reducing the population of pathogenic microbes, garlic helps maintain a healthy gut environment conducive to proper digestion and regular bowel movements.

  • Lemons & grapefruit peel contains antioxidants, such as vitamin C and flavonoids, which have anti-inflammatory properties and may help protect against oxidative damage in the digestive tract. Chronic inflammation in the gut can contribute to digestive issues, including constipation, so consuming foods rich in antioxidants may help maintain digestive health. Adequate intake of vitamin C supports the production of collagen, a structural protein that helps maintain the integrity of the gastrointestinal tract. A healthy intestinal lining is essential for optimal absorption of nutrients and efficient elimination of waste, which can contribute to regular bowel movements.

  • Chronic inflammation in the gastrointestinal tract can contribute to digestive issues like constipation. Garlic contains compounds like allicin, diallyl sulfides, and s-allyl cysteine, which possess anti-inflammatory properties. These compounds help reduce inflammation in the gut lining, promoting smoother digestion and reducing the likelihood of constipation.

  • The type of naturally occurring oil in sesame seeds is really lubricating to the digestive tract, and combined with the soluble fiber from the lentils helps move everything through the digestive tract.

The Recipe

Bowl Ingredients:

  • 1 can brown lentils

  • 2 pears, I recommend using Bartlett or Anjou pears, and I recommend buying organic pears. I used organic red Bartlett pears.

  • 1 handful of chickweed, or you can sub any other green. I used chickweed because I find it to be incredibly helpful for constipation, but I know it’s also really hard to find, so you really can sub any other kind of green (broccoli sprouts, alfalfa, sunflower greens, spinach, kale, whatever), or you could even omit it

  • 1/2-1 head of frisée (depending on size—mine was a MASSIVE head, so I only used half)

  • zest from 1 organic grapefruit

Sauce Ingredients:

  • 1/2 cup tahini

  • 1 clove garlic

  • 1 lemon, peeled

  • 3/4 cup water

  • 2 tbsp white or chickpea miso

Instructions:

  1. Blend all of the sauce ingredients together until super smooth

  2. Drain the lentils & rinse them really thoroughly

  3. Use a mandolin to shred pears, or you can do it by hand (if you do use a mandolin, PLEASE use mesh gloves!! I link both my mandolin & my gloves below)

  4. make sure your frisée is well washed, and start pulling that apart

  5. To plate:

    1. put the sauce in the bottom of the bowl

    2. then add the greens, lentils, pears, and frisée in layers

    3. top with freshly cracked black pepper & the zest of one grapefruit

  6. I recommend serving it like this, and tossing right before you actually eat it (mainly for aesthetic purposes)

Links From This Recipe

Here are some of the products & brands that I used:

For more on Constipation & Becoming Regular…

To hear more on chronic constipation, things you can do to fight constipation, and to also hear about bloating, acne & dull skin, irritability, bickering, and more, listen to Blush episode 179, “Your Questions Answered: Bloating, Bickering, & Bowel Movements,” where we dive DEEP into all these concepts. You can listen anywhere you listen to podcasts, including Apple here, and you can WATCH the whole thing on Spotify (available here).

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