A simple shift can make a big difference in how you feel after you eat.
This month, I’m focusing on mindful eating, what it actually looks like in real life, and how slowing down just a little can support better digestion, reduce discomfort, and help you feel more satisfied with your meals. Along with that, I’m sharing a couple of simple, seasonal recipes to keep things easy and enjoyable in the kitchen.
Every once in a while, I come across an article that feels completely aligned with the work I do and this one from NPR is exactly that. The term “poophoria” immediately caught my attention (of course!), but beyond the catchy name, it highlights something I talk about with clients all the time: digestion should feel easy, comfortable, and uneventful.
And not surprisingly, one of the biggest themes? Fibre. Always fibre.
As a gut health practitioner, I love seeing this kind of conversation becoming more mainstream. Because the truth is, so many people are dealing with bloating, constipation, or unpredictable digestion and just accepting it as normal. It doesn’t have to be that way.
The article features gastroenterologist Dr. Trisha Pasricha, who defines “poophoria” as having bowel movements that are quick, effortless, and pain-free. Simple, right? But for so many people, that’s not the norm. In fact, about 40% of people experience digestive issues that disrupt their daily lives. That’s huge and also a reminder that we need to be talking about this more.
What I really appreciate about Dr. Pasricha’s approach is that it’s not about perfection. There’s no “ideal” number of times you should go each day, and there’s a wide range of normal. Instead, the focus is on how you feel and whether your digestion is working with you, not against you.
So, what actually helps you get to poophoria?
Let’s start with the star of the show: fibre.
Fibre is one of the most powerful (and underrated) tools for gut health. It helps regulate digestion in both directions, firming things up when things are too loose, and softening when things are too slow. But beyond that, fibre feeds your gut bacteria, which then produce compounds that reduce inflammation and support long-term health.
This is something I emphasize constantly in my practice. Most people simply aren’t getting enough fibre, and increasing it, gradually and intentionally, can be a game changer.
The article also touches on something I love: using spices not just for flavour, but for function. Ingredients like garlic, mustard, and even a bit of heat from peppers can gently stimulate digestion when used in the right amounts. It’s a great reminder that food is doing so much more than just filling us up.
On the flip side, there are a few habits worth rethinking.
Highly processed foods and artificial sweeteners can disrupt the gut microbiome and contribute to symptoms like bloating, diarrhea, and IBS. This lines up with what we see in practice all the time, when people shift toward more whole, minimally processed foods, their digestion often improves significantly.
Then there are the lifestyle habits and some of these might surprise you.
Spending too long on the toilet (especially with your phone) can actually increase your risk of hemorrhoids. It makes sense when you think about it: distraction keeps you sitting longer than necessary, and stress from scrolling doesn’t exactly help your body relax.
Movement, on the other hand, can help stimulate digestion. Even a short walk can encourage your body to do what it’s designed to do.
And finally, posture matters. Elevating your feet and leaning forward (think: a mini squat position) can make a big difference in how easily your body eliminates waste. It’s a small shift with a surprisingly big impact.
The takeaway?
Healthy digestion shouldn’t be complicated and it definitely shouldn’t be uncomfortable. “Poophoria” might be a playful term, but the concept behind it is important. When your gut is functioning well, it supports everything from your energy levels to your long-term health.
If you’re dealing with bloating, irregularity, or discomfort, don’t ignore it. Your body is giving you useful information.
And if there’s one place to start, let it be this: add more fibre, tune into your body, and support your gut with simple, consistent habits.
Because yes, feeling good after you go to the bathroom is a real thing. And it’s absolutely something worth aiming for.
Explore the vibrant flavours of whole-food plant-based Thai cooking! In this hands-on class, make Thai Curry with Chickpeas, Pad Thai, and creamy Rice Pudding, all gluten-free and made from whole foods. Perfect for beginners. Come hungry and leave inspired!
Thur Apr 9, 2026: 6:00 PM – 9:30 PM $109
“It was excellent – enjoyed that this is your “passion” rather than listening to a professional chef. Very well-organzied and enjoyable. A bonus to take home leftovers! Thank you, Peggy.”
A recent Global News article highlighting new Statistics Canada data suggests that Canadians may not be as healthy as they were a decade ago. The report looked at functional health, a broad measure that reflects how well people are able to function in daily life, including areas such as mobility, cognition, emotional health, and pain. The findings show a noticeable decline, particularly among younger adults.
In 2015, 68.6% of Canadian adults reported being in “very good” or “perfect” functional health. By 2024, that number had dropped to 56.4%. This change is especially striking because functional health had remained stable for adults under 65 from 1994 to 2015, and even improved for those over 75. Over the past decade, however, that progress has stalled, with declines seen across nearly all younger age groups.
Young adults experienced the steepest drop. Among those aged 18 to 34, the percentage reporting very good to perfect health fell from 73.4% in 2015 to 60.1% in 2024. Adults aged 35 to 49 saw a similar decline. These trends challenge the common assumption that younger populations are naturally healthier and suggest that stress, lifestyle factors, and overall well-being may be shifting.
Much of the decline appears to be driven by worsening emotional health. The percentage of Canadians who reported feeling happy and interested in life dropped from 78.3% in 2015 to 61.2% in 2024. Young adults were hit hardest, and by 2024 they reported worse emotional health than adults aged 50 and older.
Pain also became more common. In 2015, 77.9% of Canadians reported living without pain or discomfort. By 2024, that figure had declined to 72%. Women and older adults were more likely to experience ongoing pain, which can affect mobility, energy levels, and overall quality of life.
The decline in functional health was seen across all provinces. Nova Scotia and New Brunswick reported the lowest levels, while Quebec had the highest. Women across all age groups also reported worse functional health than men.
While the report doesn’t pinpoint exact causes, the findings highlight something important: health is about more than just avoiding disease. Emotional well-being, pain levels, and the ability to function day-to-day all play a role. This data serves as a reminder that health isn’t just about living longer, it’s about living well. And that’s something worth prioritizing at every age.
I’m a big fan of Dr. B (Will Bulsiewicz). He’s approachable, positive, knowledgeable, and compassionate, and I always look forward to his new books. In Plant Powered Plus, he expands on the gut microbiome and highlights the importance of also addressing and healing the gut barrier and immune system. Together, he calls these our “legendary triad of bodily defenders.”
The book is broken down into three parts:
Part 1: Foundations of Inflammation
Part 2: The Pillars of Gut-Immune Health
Part 3: From Knowledge to Action, and Inspiration to Transformation
In my opinion, the first part felt somewhat like a review of material covered in his earlier work, but I particularly appreciated the chapter on our toxic environment.
Part 2 offers plenty of practical tips. I especially enjoyed the chapter on “The Four Nutrition Workhorses,” with fibre and polyphenols taking the top two spots on the list. Healthy fats come in at number three. Viewed through the lens of a whole-food plant-based nutritionist, I wasn’t entirely convinced by the emphasis on olive oil. That said, I appreciate that Dr. B. aims to meet people where they are, and every step toward healthier eating is a win. There’s no question that extra virgin olive oil is preferable to many other oils, but there are also plenty of ways to cook and enjoy food without adding it. The fourth pillar is fermented foods, of which I’m also a big fan. Ideally, everyone would include one or two fermented foods in their daily diet.
Dr. B. also discusses supplements. While I agree with some of his suggestions, vitamin D, for example, it’s worth approaching these recommendations with a bit of caution. He does have a vested interest in supplements, as he serves as the U.S. Medical Director of Zoe, a health app and supplement company. He does disclose this relationship, but it’s something readers should keep in mind.
By far, the part of the book that will likely appeal most to readers is the final section: “The Plant-Powered Plus Protocol.” Here, Dr. B. outlines a three-phase plan: Baseline, Growth, and Mastery. Within each phase, he provides nutritional guidelines, weekly meal plans, and a daily checklist that includes practices such as getting sunlight and doing breathwork. The final 100 pages of the book are dedicated to recipes, 52 in total.
Overall, this was an enjoyable read and one I will recommend to my clients. The book strikes a nice balance between science and practical guidance, making complex concepts accessible to everyday readers. If you are struggling with inflammation or gut issues, there’s a good chance that Dr. B.’s protocol could help support your healing journey.
With St. Patrick’s Day around the corner, I’m talking all things green in this month’s newsletter. From simple tricks for getting more nutrients out of your leafy greens (yes, there’s a reason to massage your kale!) to the surprising benefits of microgreens.
Plus there’s a fun alternative to the usual St. Patrick’s Day green drink. Wishing you the luck of the Irish!
Can Doctors Prescribe Blueberries? The Growing Idea of “Food Prescriptions”
A recent CBC article caught my attention with an intriguing question: If food is medicine, could it one day be prescribed like medicine?
Researchers at Dalhousie University in Nova Scotia are currently exploring that possibility through a study called STRONG. The trial is investigating whether daily blueberries—combined with protein supplementation and structured exercise—can improve frailty and heart health in adults over 65.
Participants in the treatment group receive a daily cup of wild blueberries, along with 30 grams of protein powder and a personalized exercise routine three times per week. Researchers will follow 240 participants over the course of a year to see whether these lifestyle interventions can improve strength, cardiovascular health, and overall resilience in older adults.
While the idea of a “blueberry prescription” might sound novel, it’s actually part of a larger movement known as food prescribing.
Food prescribing programs allow health-care providers to prescribe healthy foods, typically fruits and vegetables, to patients experiencing food insecurity or at risk for diet-related chronic disease. Patients can then redeem these prescriptions for subsidized or free nutritious foods.
The goal is simple: remove barriers that make healthy eating difficult.
Many people already know that fruits, vegetables, and whole foods support health. But knowledge alone doesn’t always translate into action, especially when cost, accessibility, and time pressures get in the way.
Programs that provide food directly can reduce that “mental load,” making healthy choices easier.
Blueberries were chosen for the Dalhousie study partly because they are rich in polyphenols and antioxidants, compounds linked to cardiovascular and cognitive health. Nova Scotia is also one of the world’s major producers of wild blueberries, making them a practical local food to study.
Of course, the study is really about more than just blueberries. It’s testing a whole lifestyle approach: nutrition, adequate protein, and regular strength-building exercise.
That combination is particularly important for aging adults, since frailty and cardiovascular disease are closely linked and both contribute significantly to disability and loss of independence later in life.
Interest in food prescribing is growing quickly in Canada, especially as food prices rise and diet-related diseases continue to increase.
Early research suggests these programs can:
But researchers are also careful to point out the limitations.
Food prescription programs are still relatively small and often rely on grant funding, which raises questions about long-term sustainability. There are also concerns about access and equity. For example, many Canadians don’t have a family doctor, so would they miss out on these programs?
Some researchers have also asked whether it might sometimes be more empowering to simply provide financial support for food, rather than prescribing specific items.
In other words, the concept is promising but we still have a lot to learn about what works best.
As someone who works in nutrition, I find the idea of food prescribing both fascinating and encouraging. It reflects a growing recognition that diet plays a foundational role in health, not just in preventing disease but in maintaining strength, function, and quality of life as we age.
At the same time, we probably shouldn’t expect any single food, even blueberries, to act like a miracle drug.
Health rarely comes from one ingredient. It comes from patterns: whole foods, balanced meals, regular movement, adequate protein, good sleep, and supportive environments that make healthy choices realistic.
Still, if programs like this help people access nourishing foods and build healthier routines, that’s a step in the right direction. And if that step happens to include a daily cup of blueberries, there are certainly worse prescriptions.
