Understandably, speaking about our bathroom habits isn’t exactly the conversation starter most people lean towards, but taking the time to better your body's most natural function could make a world of difference to your gut health.

To be perfectly frank, I’m not – nor have I ever been – the kind of person who embraces supplements. 

It’s not that I don't believe I could benefit from taking them – even the healthiest of people could always improve their nutritional intake –, but rather I can’t seem to find any that taste remotely appealing. I’ll be the first to admit I’m fussy with flavoured powders and sachets, finding that no matter what I use to dilute the flavour, it’s all I can taste. 

For some, the sweet, lingering taste of passionfruit or strawberry first thing in the morning is a genuine delight. Sadly, for me, it’s an impossible pill to swallow (literally). 

So, when I was challenged by my editor to test out the Beauty Chef’s newest creation designed to aid gut health and digestion, I’ll admit I was more than a little apprehensive. Knowing my all-too-common reaction to most powdered supplements looks like something like a grimace followed by a few forced gulps, only to never touch the product again, I wasn’t sure I’d be able to objectively review the daily fibre blend.

But apprehension aside, I soldiered on and took home a brand new batch of The Perfect Poo powder. After months of festive madness, the usual stresses of adulthood (and a few dramatic bonus events), and an unexpected apartment move, to say stress is one of my biggest concerns right now would be an understatement. 

When dealing with stress, one of the first things to take a hit is always my eating habits, in turn, impacting my digestion and regularity of my bowel movements. Unlike some people who find themselves stress-eating an abundance of bad-for-you foods, my appetite when stressed and anxious almost disappears entirely. 

It’s a terrible habit that, against my intentions, continues to disrupt my digestive system and undoubtedly wreak havoc on my overall gut health. So, putting my taste preferences aside, I committed to letting The Beauty Chef take the reins of my gut and bowel activity with their newest advanced fibre blend.

Developed alongside the expertise of The Beauty Chef’s in-house scientist, product formulator and registered nutritionist, Madeline Mackey, founder Carla Oates has launched the digestion-focused powder to promote regular bowel movements, gut diversity, and digestive balance.

The Beauty Chef The Perfect Poo, $59 from adorebeauty.com.au

Shop here

What’s in The Perfect Poo?

This Australian-made and gut-friendly concoction is backed by research to promote microbial diversity for a healthy gut microbiome by supplementing our daily nutritional intake with three essential types of fibre. As a result, consistent use has the potential to support regular bowel movements and normal stool consistency.

The simplest way to take this daily powder supplement is by mixing 2 teaspoons into 250 ml of water, but if you’re someone who struggles to stomach the taste of sweetened flavours like me (especially when it becomes a daily requirement), consider mixing the dose into a smoothie blend to mask any strong flavours. 

It is recommended you drink at least 500ml of water within an hour of taking your dose, as this helps to keep things moving in your digestive system.

Supplements aside, how can you increase your fibre intake?

While supplements can be a wonderful way to support your nutritional needs, the most effective way to address particular deficiencies is more often than not directly through our diet.

“I always advocate for increasing your dietary fibre intake through plant-based wholefood fibres as this also increases micronutrient intake,” says Sydney-based nutritionist Jessica Scott-Young. “Dietary fibre is found in all plant-derived foods – vegetables, fruits, grains, and legumes. Whole foods contain a mixture of soluble and insoluble fibre which help support overall digestive health.”

Her favourite fibre-rich picks are kiwi fruit, stewed apples, chia seeds, cooked and cooled potato or rice (high in resistant starch) and fresh papaya and pineapple. 

The nutritionist’s tips to up your everyday fibre

#1. Don't peel your veggies

“They are more fibre-rich when the skin is left on, so, don't peel those carrots or sweet potatoes before cooking them!”

#2. Start your day with a savoury breakfast 

“This is a great way to sneak more veggies into your diet! Think egg and veggie scramble, an omelette with sauteed veg or some healthy home-baked beans.”

 #3. Layer your fibre 

“Incorporate a diverse range of fibres into each meal. Think about pimping your basic green salad: start with a base of 2 cups of leafy greens, add some more hearty vegetables like chopped carrot, capsicum, and cherry tomato, layer in 1/2 cup of cooked/canned beans like butter beans or chickpeas, toss through a big handful of fresh herbs for flavour and top off with a handful of your favourite raw nut or seed.”

#4. Aim to eat 30+ different plants per week 

“Eat a variety of plants, mix it up as best you can! We want a variety of different microbial species in our gut microbiome for optimal microbiome health – veggie-based soups are a great way to increase digestible fibre as we enter the cooler months.”

Factors to consider for the sensitive-gut girlies

Despite being instructed from a young age to strive for 2 fruit and 5 vegetable components each day, Scott-Young says ingesting too much of these food sources in their raw, pure form can be problematic for anyone with sensitive gut issues. 

“They are harder for your digestive system to break down,” she says. “Instead, swap them for lightly cooked options such as saute, BBQ, grilled, steamed, roasted, stir-fried or cooked into a soup or stew.”

Another tip the nutrition has for people looking to increase their fibre intake with a fairly fussy gut is to take things slowly, “Gradually increasing fibre allows your gut bacteria to adapt and maintain a healthy balance. Your gastrointestinal tract needs time to adjust to changes in stool bulk and increased bacterial fermentation in the large intestine.”

With so much at stake, and so many different influencing factors, addressing your gut health concerns and goals with a professional can not only help you investigate any potential digestive issues but can also put in place a plan to help you manage.

Signs your gut health is struggling

While everyone is bound to experience a fluctuation in the type and frequency of their bowel movements due to dietary, environmental and physical influences, as a general rule, Scott Young recommends referring to the Bristol Stool chart for any indication your gut health may be struggling. 

“We are aiming for daily bowel motions that are sausage-like, easy to pass, not too smelly, easy to wipe and can flush with ease,” the nutritionist explains.
“Your bowel movements say a lot about your overall health so I encourage people to start to monitor their daily motions in terms of shape and consistency, colour, smell, frequency, ease of passing, ease of wiping, ease of flushing, do you see any undigested food in your stool, do they sink or float, and is there any blood or mucus present in the stool? If you notice persistent changes in your stool or bowel habits, it's advisable to consult a healthcare professional.”