Transit time refers to the amount of time it takes ingested foods to move through the digestive system, from the time it is taken into the mouth, to the time it is eliminated through our bowel movements. Testing the transit time of our diet is beneficial because it gives us a clearer picture of what is going on inside our bodies and helps us to understand the possible problems that may be occurring. If we discover our food is eliminated in 12 hours or less, this could be an indication that we are not absorbing adequate nutrients from the food, which can result in deficiencies and malnourishment. If the foods are taking more than 30 hours to be eliminated, this is an indication of constipation, which can result in an increase of bad bacteria in the gut, inflammation throughout the digestive system or the reabsorption of fecal matter back into the bloodstream.
In order to test our food’s transit time, we need to ingest a marker, or rather, something that will be visible in our stool once it is eliminated. Some of these markers include corn kernels, sesame seeds, charcoal tablets, beetroot or chlorophyll. The marker you choose will depend on the general color of your stool and/or your personal preference. If your stool is generally lighter in color then the best markers will be the darker ones, such as charcoal, beetroot or chlorophyll. If your stool tends to be darker in color than you will find better success with the corn kernels or sesame seeds. Some people recommend swallowing the kernels and seeds whole so they will be more visible, however this may not be necessary or desired.
Average transit time is anywhere between 12-72 hours, although optimal transit time is between 14-30 hours. Our transit times will be determined by the foods we’re eating and our overall health, and will vary accordingly. If we are ingesting mostly low-fat, fiber rich foods like fruits and veggies, and consuming hydrating drinks like water and fresh juices, the transit times will be shorter. On the contrary, if we are ingesting mostly high-fat, drying foods like well-done meats and dairy, and consuming dehydrating drinks like alcohol and coffee, we will notice the transit times to be longer.
Directions for the transit time test are as follows:
- The transit time will be conducted 3 times in order to establish accuracy.
- While conducting the test, be sure to record food, liquid, exercise and stress levels on the Transit Time Record Form provided below.
- After your first bowel movement of the day, ingest a chosen marker as specified above and record the time the marker is taken.
- Observe the following bowel movements until you see the marker. Record the time when it is first visible.
- You will ingest the marker two more times, however, you will move the time that you ingest it in order to determine a more accurate transit time.
Here is an example to help you:
- Subject A has first bowel movement of the day at 10 a.m.
- She ingests a beetroot marker immediately after.
- The following day, Subject A’s first bowel movement is at 10 a.m. again and she is able to observe the bright red coloring of the beetroot. So this tells her the transit time of her food was no more than 24 hours.
- To get a more accurate transit time, Subject A will move the time she ingests the marker.
- The next time her bowel movement is clear of any previously ingested marker, she will ingest the marker again, only 4 hours later.
- Her stool was clear the following day at 10 a.m. She ingests the marker at 2 p.m. The following day her marker is visible with her 10 a.m. bowel movement. This indicates a transit time of no more than 20 hours.
- Again, the marker will be moved even more to determine if the transit time is even shorter.
- Once a marker-free stool is observed, Subject A will ingest a new marker, however this time it will be taken 6-8 hours after the bowel movement.
- Subject A’s next clear bowel movement is at 10 a.m. the following day. The marker is ingested at 6 p.m. that evening.
- The following day her first bowel movement is at 10 a.m. and the marker is not present. She can now determine her average transit time is roughly 20 hours.