Farts, Poop, and Other Unmentionables (Part 1)
I know. It’s weird. But what happens in our gut gives insights into our overall health, plus none of us want to expose our coworkers, passengers, or employers to the rumblings in our stomachs. Do you remember the old tune “When you’re sliding into home…” Turns out that’s not far-fetched in our adult lives and it’s certainly not funny. Gut issues impact most adults, and some more than others.
Challenges for Aviation Professionals
Gut problems range from occasional cramping to severe diarrhea or constipation, with the cause being as variable as the symptom. Medications, health conditions, diet, exercise, sleep, and mental health all influence our digestive tract. As an aviation professional, you have unique challenges that disrupt your gut function, whether that’s managing variations in airport and hotel food, being on base for extended periods of time, limited access to exercise, disruptions in daily routine, or problems sleeping. Not to mention the pressure changes that occur during flight that lead to gas, bloating, and cramping!
The Gut Health Warrior: Fiber!
There’s a lot to tackle in the world of gut health, so let’s start with a fan favorite - fiber! Why do gut health experts, like me, love fiber, you might ask? Because it’s a super power in reducing cholesterol, balancing blood sugars, increasing beneficial gut bacteria, and it improves the quality of your poop! These are critical for anyone needing to pass an FAA medical. Most people (>92%) miss the mark on daily recommendations by a lot. Adults should aim to get 25-38 grams of fiber per day (that’s like eating 3.5 cups of black beans!) and most people are only getting 10-12 g/day.
Types of Fiber for Optimal Gut Health
There are different types of fiber, and I like to break them into two categories: 1) fiber that helps soften your poop and 2) fiber that helps bulk it up. Both are good, both are important, but if you have constipation or diarrhea, perhaps you want to try a different mix! For those who experience constipation (difficult and hard poop) I recommend increasing fruit (apples, pears, prunes) leafy greens (kale, spinach, butter lettuce) and beans. On the other hand, if you are experiencing diarrhea and feel like you’re constantly squeezing your cheeks together, I recommend more whole grains ( farro, whole wheat pasta, and whole grain bread), lentils, and bananas. Don’t forget to increase your water with more fiber!
How to Add Fiber as a Pilot, Flight Attendant, Air Traffic Controller, and Ground Crew
You might be wondering how you do this as a pilot, air traffic controller, flight attendant, or ground crew. It is tough, but you didn’t get your job because you shy away from tough! Start small and build!
Try these easy ways to increase fiber for optimal gut health:
- Buy or pack a salad for your shift – look for ones that have a mix of dark leafy greens like spinach, beans, and/or grains.
- Try squeeze packages of fruits and vegetables – my latest favorite is Happy Family Organics (this is not a sponsored post, just a genuine favorite).
- Make some overnight oats recipes.
- Try some tasty, crunchy dried beans or legumes:
While these recommendations are general, you have individual and unique needs! If you want help navigating your gut concerns or have questions that you’ve not wanted to ask anyone else , schedule a free discovery call today!
