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Large Intestine
After digestion and absorption of nutrients in the small intestines, the remainder of the food material passes into the large intestine or colon. Here, it is acted upon by healthy bacteria, microorganisms that humans have hosted for millions of years. An assortment of bacterial strains is normally present and varies with an individual’s diet and lifestyle. These bacteria produce some very important nutrients, including vitamin K, some B vitamins, and biotin. Important end products produced by the bacteria are fatty acids, which help regulate the acid-alkaline balance in the large intestine and in turn control the type of bacteria that thrives there. Some fatty acids also serve as an important energy source for the cells in the lower intestine. These microorganisms ferment some of the fiber from the diet, also improving the health of our intestine. Optimal large intestine function also impacts immune function.
Antibiotics, the lack of adequate dietary fiber, and excess carbohydrates are some reasons why bacteria in the large intestine change to a less friendly and often harmful type. These harmful bacteria and other microorganisms can produce metabolites that are absorbed into the bloodstream and can adversely affect brain and body function.
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For those athletes who have taken antibiotics, which quickly kill the natural gut bacteria, a dietary supplement containing live, freeze-dried friendly bacteria may be useful. Care must be taken when purchasing these products as many no longer contain live cultures. The best products are those that are refrigerated, contain six, eight, or even ten or more different strains of bacteria, and have bacterial counts in the billions, not millions. In addition, cultured foods, such as yogurt and kefir, may help accomplish the same task. However, avoid products containing added sugar and starch.
The bulk of the waste leaving the body is greatly influenced by gut bacteria. In some cases, up to 40 percent of waste volume can be attributed to bacteria. Reduced stool volume may be an indication of poor microorganism population. Foul odor is another common sign. Likewise, reduction of odor and increased stool bulk would indicate an improved gut environment.
Constipation and diarrhea are two of the most common gut complaints, not only in athletes but in all individuals. Most people can avoid or resolve these problems by being fit and healthy. Constipation technically refers to excess straining with bowel movements and the passage of small hard stools. It can occur when the waste (stool) moves too slowly through the lower gut. The most common causes include dehydration, changes in diet (this may occur initially, even when improving your diet), physical inactivity, and a variety of drugs. Treatment and prevention measures include sufficient water between meals, ten servings of vegetables and fruits (prunes are very effective ; one to three per day with a large glass of water), psyllium (taken with a large glass of water), and easy physical activity (such as regular walking). In almost all cases, these habits will result in normal gut function (having at least one to three bowel movements a day). However, if more remedies are needed to treat constipation, it’s best to see your doctor. The use of laxatives is usually not needed in those who follow a good diet and are healthy.
Diarrhea is an abnormal looseness of the stools, usually with increased frequency. Acute watery diarrhea is usually associated with some illness, with symptoms of gas, cramping, and intestinal pain. When severe, it can lead to dehydration and dangerous losses of electrolytes (including sodium, potassium, calcium, and magnesium). Acute diarrhea is often caused by a viral infection and sometimes by drugs (especially antibiotics). Bacterial infections are sometimes the cause, especially when blood is present. Artificial sweeteners can also cause acute diarrhea (especially the alcohol sugars sorbitol, xylitol, and others). Athletes, in particular, can have diarrhea associated with competition, typically when adrenal dysfunction exists as previously discussed.
If you have acute diarrhea lasting more than ten days to two weeks, see your doctor. When acute diarrhea becomes chronic, it may be associated with more serious problems. NSAIDs, antibiotics, and antacids can also cause chronic diarrhea, as can dairy foods and gluten-containing grains—especially wheat. Finding and eliminating the cause of the problem is the best remedy. In the meantime, keeping well hydrated is important, and pectin, best consumed from fresh apples or applesauce, can be effective as well.
The gut plays a vital role for athletes seeking optimal endurance and overall health. Perhaps the most common problem affecting gut function is the intake of certain types of carbohydrates. And as endurance athletes know all too well, carbs are critical for sustained performance.