Poo Better with this Pineapple Salad
A few weeks ago, I went to get a colonic.
During the treatment, I started to get full body chills. Not in a “I’m coming down with a flu” kinda way; but more like a “holy shit my body feels good” kinda way. In a euphoric kinda way. In a flashback-to-my-20s-going-to-shows-and-doing-extra-curriculars kinda way (IYKYK).
I had my colon hydrotherapist, aka Gil Jacobs, known as the “Godfather of Colonics,” albeit you may have heard me refer to him as “my colonic guy” on the podcast this week, and I asked him what that was. He explained that when we have accumulated waste stuck in our colon, it drags down our life force and energy. It causes irritability and hostility. Once we clear that waste, we can thrive again. That’s why I felt so euphoric.
The Connection Between Constipation and Mood
Constipation and mood are intricately connected through physiological and psychological mechanisms. More specifically…
Physiological Mechanisms
Gut-Brain Axis: The gut-brain axis is a bidirectional communication network between the central nervous system (CNS) and the enteric nervous system (ENS). This complex system involves neural, hormonal, and immunological pathways. The vagus nerve plays a crucial role in transmitting signals from the gut to the brain and vice versa. When constipation occurs, the distension and discomfort in the gut send stress signals to the brain, which can affect mood and cognitive function .
Microbiota and Neurotransmitters: Gut microbiota influence the production and regulation of neurotransmitters such as serotonin, dopamine, and gamma-aminobutyric acid (GABA). About 95% of the body's serotonin, a neurotransmitter crucial for mood regulation, is produced in the gut. Constipation can alter the gut microbiome, reducing the production of these neurotransmitters and leading to mood disturbances like anxiety and depression .
Inflammatory Response: Constipation can cause local inflammation in the gut. This inflammation can lead to the release of pro-inflammatory cytokines that can cross the blood-brain barrier and influence brain function. Chronic inflammation is associated with various mood disorders, including depression and anxiety .
Psychological Mechanisms
Stress and Anxiety: Chronic constipation can be a source of significant stress and anxiety. The discomfort, pain, and inconvenience associated with constipation can preoccupy an individual's thoughts, contributing to heightened stress levels and mood disturbances .
Quality of Life: Persistent constipation can negatively impact quality of life. Individuals may avoid social situations or feel embarrassed about their condition. This social withdrawal and reduced quality of life can contribute to feelings of loneliness, sadness, and frustration .
Effects of Accumulated Waste
Toxin Buildup: Accumulated waste in the colon can lead to the production of toxins. These toxins can enter the bloodstream and reach the brain, potentially leading to cognitive impairments and mood changes. This phenomenon is sometimes referred to as "auto-intoxication" .
Discomfort and Pain: The physical discomfort and pain caused by constipation can affect mood by reducing patience and tolerance, increasing irritability, and decreasing overall well-being. The constant discomfort can lead to a negative feedback loop, where mood disturbances further exacerbate constipation .
Sleep Disturbances: Constipation and the associated discomfort can lead to sleep disturbances. Poor sleep quality and insufficient rest are well-known factors that negatively impact mood and cognitive function, leading to increased irritability, anxiety, and depressive symptoms .
This Dish
This pineapple salad is inspired by the many, many, conversations I have had with Gil about what foods are best for bloating & bowel regularity while he quite literally cleaned out the inside of my body with water.
Pineapple, avocado, cucumber, jalapeno, micro cilantro, black pepper, borage, cilantro blossoms, cornflowers; optional sunflower seed dressing.
The Benefits
This salad is the ULTIMATE bowel move & de-bloater. Specifically:
pineapple & cucumbers are incredibly hydrating; but unlike drinking plain water, the eating these fruits helps draw water into the colon & stimulate bowel movements. a lot of OTC laxatives work by drawing water into the colon, this dish does that naturally
pineapple & avocados are rich in 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
pineapple contains bromelain, an enzyme that aids in the digestion of proteins and can help reduce bloating by breaking down food more efficiently
healthy monounsaturated fats in avocado really help lubricate the intestines and facilitate smoother bowel movements
jalapeños contain capsaicin, which has anti-inflammatory properties that can help reduce inflammation in the gut, potentially alleviating bloating
cilantro has anti-inflammatory effects and can help reduce digestive discomfort and bloating
avocados & cilantro are rich in antioxidants, which can help reduce oxidative stress and inflammation in the digestive tract, promoting a healthier gut
avocados provide a range of vitamins and minerals, including potassium, which helps regulate fluid balance and prevent bloating
in addition to bromelain, pineapples also contain other live enzymes that have digestive benefits; including cellulase, an enzyme breaks down cellulose, a major component of plant cell walls. while humans don't produce cellulase, the presence of this enzyme in the diet can aid in the digestion of plant fibers, potentially improving bowel regularity and reducing constipation
The Recipe
Salad Ingredients:
1 pineapple
4 cucumbers
2 avocados
2 jalapenos
optional: scallions or chives
two handfuls cilantro
optional: fresh black pepper
Optional Sunflower Seed Dressing Ingredients:
3/4 cup raw sunflower seeds
1 cup water
4 tbsp white or chickpea miso
1 whole lemon, peeled
2 tbsp onion power
2 cloves garlic
Instructions:
if you're using the dressing, soak sunflower seeds over night
strain & rinse sunflower seeds
blend all the dressing ingredients together
chop/dice all of the salad ingredients, removing jalapeño seeds according to desired spice level
MAKE SURE to leave in the pineapple core!! It has more bromelain than the rest of the flesh, just chop it more finely because it is more fibrous and hard to chew
I used a melon baller for the avocado, but you can just chop. I just think it looks more fun.
mix everything together & eat
Links from this Recipe
Melon baller (absolutely NOT necessary, just a fun way to present veggies!)
For More on Gut Health, Constipation, and Cleansing
The aforementioned conversation I had with Gil Jacobs dropped TODAY and it is a MUST LISTEN! We get deep into the nitty gritty of gut health—what foods to eat, what foods to avoid, lifestyle, why you might need a colonic, and more—and we also zoom out and have a more high level view of why gut health even matters, why you should prioritize it, and more. It’s honestly such an informative, educational, and inspiring conversation that you do not want to miss! You can listen everywhere you listen to podcasts (including Apple Podcasts here) and you can watch the whole video on Spotify (available here).
