Total disclaimer: This is a TMI post about a daily occurrence I never really thought about until it stopped happening. Yep. I’m going there. Constipation.

Similar to many mother runners, I care a lot about my health. I’ve spent a lot of time learning to embrace my larger size, while also seeking long-term sustainable solutions to living a healthy life. I watch my numbers closely and utilize the principles in Atomic Habits to create small changes (or votes) on the person I want to become.

This past summer, that included taking AMR’s Perimenopause class. The series of conversations were just a gem—an opportunity to learn about the real joys of becoming a middle-aged woman and how to dance gently with my body. To give it grace while also fueling it properly.

I took the advice to heart, upping my protein game substantially and discovering my love for cottage cheese. I also noticed a shortage of diverse greens in my diet, so I went on a quest to find the perfect green drink to start my day off. Yes, I know whole foods are better but I am building a foundation of daily habits that are sustainable and this has been a big win. A testament or vote about the person I want to become, which sets my day up for success. Magnesium and holy basil are my newfound friends, as is a more diversified training routine.

The results were subtle but serious wins. Less cravings. More energy and flexibility. Even cycles that are a bit more predictable, especially in terms of understanding my emotions. Then winter hit. While a mild winter by northern Wisconsin standards, it was winter just the same. Some habits slipped.

And then, an error in judgment at an all-day 5th grade traveling basketball tournament. Concessions were weak. My cooler was empty due to my weekly grocery shopping trip being a day off. By the time I got home, I was starving, slightly dehydrated, and drained from the ups and downs of an emotionally charged day. I reached for the potato chips and Top the Tater. (IYKYK. For those who don’t, it is a sour cream and chive dip that’ll change your life). I devoured it with no regrets. I wouldn’t haven’t thought about it again except it started me on a pathway of constipation unlike any I had ever endured.

I’m not 100% convinced a single tub of Top the Tater was the culprit, or even the highs and lows of elementary school basketball. What I do know is that it signaled a tumultuous couple of weeks of waiting and a worthwhile discovery on my journey to a healthier me.

I won’t go into details, other than I spent a lot of uneventful moments on the toilet. I continued to focus on protein. Two weeks later, I finally broke down and saw my primary care provider. After a quick X-ray and confirmation of being seriously backed up, we had a frank conversation about fiber.

The topic wasn’t new to me. After all, millions of Americans don’t eat enough fiber and it was certainly covered in the Perimenopause class. But, as someone who hasn’t had many issues in that department, I didn’t pay it much attention. Until now.

Turns out, I definitely fell in the fiber-deprived category. I didn’t realize how bad I was until I started tracking fiber. The average woman should eat at least 25 grams of fiber a day. My provider suggested closer to 30 given my state of being. On a good day, I was maybe hitting 15-20 and on a not so good day, well below that.

Given all of the body shame that comes with my size, I’m cautious about calorie counting or other things that imply good versus bad. Instead, I’ve spent a ton of time focusing on foundational improvements. But in this case, the numbers didn’t lie. I discovered just how badly I was shortchanging my body from what it needs to thrive.

Several weeks later, things are humming along the way they should be. Fiber is my newfound foundational friend that I prioritize with my protein. When I come up short, Benefiber is my other good friend. Later this week, I’ll have a preventative colonoscopy just to make sure there’s nothing else going on—after all, I turned 46 this week. What better way to celebrate myself than taking care of business?

I share this because I have a feeling I’m not alone. We are a product of our environment, and right now our environment is filled with a lot of junk that is stripped of what our body needs. While I don’t like to track, I do like data, and watching my fiber has given me a better understanding of what I need and simple ways to rectify the situation so that I can keep going and going and going…