Do you know someone who is constantly searching for the nearest bathroom—or only poops every few days?

One of the biggest lessons I learned in 2023 was the importance of drainage—aka, pooping. Here I am (after breath testing) following all the right protocols from the top SIBO (Small Intestinal Bacterial Overgrowth) doctors in functional medicine, trying to do it perfectly. 

But I struggled. My body wasn’t eliminating properly, and as a result, I developed a fungal overgrowth that showed up on my scalp. 

The missing piece? Prioritizing drainage before diving into bacterial treatment.

This is why so many detox protocols fail. Your body must be prepared for detox, you must detox in the order based on your needs, and gut motility must be balanced—not too fast or slow. Whether you struggle with constipation, diarrhea, or both, maintaining optimal waste management is essential for overall well-being, especially when detoxing.

That’s why I created the Waste Management Guide—a constipation and diarrhea checklist full of functional tips to help you regulate digestion and support better elimination.

Feel free to share it with anyone who needs it!

Waste Management Guide

Ideally you are a #4 on the Bristol Stool Chart and eliminating 1-3 times per day. When a person doesn’t eliminate fully and daily, their body is in a toxic state. When in a toxic state, it invites parasites, molds, environmental toxins and heavy metals to join the party, set up shop and colonize. Persistent constipation is a red flag. Conversely, loose stools are a way that the body can expel something it doesn’t need or is otherwise toxic. Most diarrhea resolves itself when the underlying root causes are addressed. 

This Waste Management Checklist is a way to help get your gut motility in balance and pooping well again!

Constipation: Causes, Symptoms & Solutions

Symptoms of Constipation:

☐ Infrequent bowel movements (normal is 1–3 times per day)

☐ Straining to eliminate

☐ Hard stools or incomplete elimination

☐ Fatigue and brain fog

☐ Aches, pains, and chronic headaches (indicating a toxic state)

☐ Persistent constipation (a red flag for underlying health issues)

Common Causes of Constipation:

• Food allergies or sensitivities
• Lactose intolerance
• Leaky gut or damaged intestinal lining
• Impaired digestion and absorption
• Parasites
• Prescription drug use
• Lack of beneficial gut bacteria
• Inadequate dietary fiber
• Dehydration
• Lack of exercise
• Disrupted circadian rhythm or insufficient sunlight
• Stress or anxiety
• Magnesium deficiency
• Small Intestinal Bacterial Overgrowth (SIBO)
• Thyroid or other hormonal imbalances

Lifestyle Recommendations for Relief:

☐ Eliminate Wheat and Grains (Avoid gliadin-derived opioid peptides that slow digestion)

☐ Stay Hydrated (Drink half your body weight in ounces daily, add chia seeds for fiber)

☐ Avoid drinking water while eating to maintain stomach acid levels

☐ Increase Fiber Intake (Eat vegetable soups, smoothies, or salads daily)

☐ Support the Nervous System (Practice meditation, BrainTap, and relaxation techniques)

☐ Use Healthy Fats (Blend ½ to 1 tablespoon of MCT oil into morning tea or coffee)

☐ Drink Dandelion Tea (Dandy Coffee is a great alternative)

☐ Exercise Regularly (Yoga twists, daily walking, or rebounding)

Supplement Recommendations for Constipation: Click HERE for FullScript Dispensary Plan 

☐ Magnesium (Take 450–500 mg/day; magnesium citrate helps soften stools)

☐ Fiber (Supplement with flaxseeds, chia seeds, or psyllium as needed)

☐ Liver Support (Use TUDCA or De-Liver-ance for detoxification)*

☐ Probiotics & Prebiotics (Take high-potency probiotics containing Lactobacillus & Bifidobacteria)

☐ Address Methanogenic SIBO (Consider making Lactobacillus reuteri yogurt)*

☐ Vitamin C (Take 100-200 mg per day for digestion and detoxification, I like the 101 Camu Camu from Oliveda)*

☐ Digestive Enzymes included in your customized Code Complex from SNIP Nutrition*

My Final Thoughts:

☐ If constipation persists, please don’t ignore your symptoms and consider functional testing for SIBO/IMO, thyroid function, and food sensitivities. See my Lab Shop for DIY lab ordering or book a Complimentary Functional Nutrition Counseling Session.

Diarrhea: Causes, Symptoms & Solutions

Symptoms of Diarrhea:

☐ Loose or watery bowel movements

☐ More bowel movements per day than normal (normal is 1–3 times per day)

☐ Urgency with elimination

☐ Incontinence

☐ Cramping or discomfort in the abdomen

☐ Undigested food in stool

☐ Fatigue and brain fog

☐ Blood or mucus in stool

Common Causes of Diarrhea:

• Food allergies or sensitivities
• Lactose intolerance
• Sugar intolerance
• Trouble digesting fats
• Impaired digestion and absorption
• Leaky gut or damaged intestinal lining
• Parasites
• Prescription drug use
• Antibiotics
• Lack of beneficial gut bacteria or other microbial imbalances
• Stress or anxiety
• Excessive magnesium or vitamin C (should be taken to bowel tolerance)
• Viral infection
• Food poisoning (bacteria like Salmonella or Giardia)
• Small Intestinal Bacterial Overgrowth (SIBO)

Lifestyle Recommendations for Relief:

☐ Reduce intake of sugar, dairy, fats, gluten, and excess meats (Aka: your irritants or known food triggers)

☐ Replace meals with bone or vegetable broth, simple green juices, or mild fruit smoothies

☐ Increase electrolytes and trace minerals (Ex. coconut water)

☐ Follow the BRAT diet (bananas, rice, applesauce, toast - gluten-free)

Supplement Recommendations for Constipation: Click HERE for FullScript Dispensary Plan

☐ L-glutamine (supports gut lining repair)

☐ Deglycyrrhizinated licorice (DGL)

☐ Omega-3 and Curcumin (anti-inflammatory support)

☐ Zinc

☐ Bentonite clay

☐ Digestive enzymes

☐ Probiotics (Lactobacillus rhamnosus for antibiotic-related diarrhea)

 My Final Thoughts:

☐ If diarrhea is chronic, contains excess blood, or appears black, consult a physician.

☐ Persistent diarrhea or IBS-D may be linked to food poisoning*, dietary factors, microbial imbalances, and intolerances. Consider functional testing. See my Lab Shop for DIY lab ordering, or book a Complimentary Functional Nutrition Counseling Session to personalize your functional health care.