Maintaining a regular bowel movement and a healthy digestive might sound challenging, but it’s by no means impossible. We’re here to help!
Read this article to know seven practical things you can start doing to help you stay on top of your bowel movements.
1. Eat Fibre Rich Food
Regularly eating fiber-rich foods is one of the best ways you can counter constipation and normalize your bowel movement.
Fiber, unlike carbohydrates and fats, doesn’t break down when you eat it. Instead, it moves through your digestive system intact.
Because your body doesn’t absorb fiber, it ends up in your stool. This is a good thing because the fiber absorbs excess water from your stool and firms it up, making it that much easier to pass.
Here’s a list of fiber-rich foods you can start adding to your meals right now:
- Fruits: bananas, apples, berries, mangoes
- Vegetables: spinach, broccoli, carrots
- Beans and legumes: lentils, kidney beans, garbanzo beans
- Nuts: peanuts, almonds, pistachios
- Grains: freekeh, buckwheat, barley
Eating healthy portions of fruits and vegetables every is a good start to having a fiber-rich diet. Switching your white bread and regular pasta for whole-wheat alternatives is also an excellent way to get more fiber into your system.
Tip: It’s common to feel bloated and even gassy when you suddenly increase the fiber in your diet. When this happens, don’t worry! All you have to do is drink plenty of water, and the bloating will eventually dissipate. Doing some quick cardio exercises like walking or running can also help.
2. Cut Down On Fatty and Processed Food
While your digestive tract is equipped to break down the fat in the food you eat, your body can only take so much.
Continually eating foods that are high in fat burdens your digestive system and even slows down the entire process. This means the food stays longer inside your body, which can cause constipation later on.
Give your body a break by limiting your intake of these high-fat and processed foods:
- Dairy products
- Red meats
- Fried foods and snacks (e.g., chips, french fries, fried chicken)
You don’t have to remove these foods from your diet altogether. The key to keeping your bowel movement running like clockwork is to eat these foods in moderation. This way, you get to enjoy what you’re eating without running the risk of getting constipated.
3. Hydrate More Often
Another way to help keep your bowel movements in check is to dehydrate more often. Drinking more water every day keeps your stool pliable, which makes it move through your colon easier.
In a day, make it your goal to drink at least eight glasses of water. Eating more of these water-rich fruits and vegetables can also help you stay hydrated to keep your bowel movement healthy:
4. Add Exercise to Your Daily Routine
Getting enough exercise every day won’t just keep you physically. Making exercise a regular part of your daily routine also decreases your chances of experiencing constipation.
Regular bouts of physical activity increase your breathing and heart rate. This, in turn, fuels your digestive muscles with oxygen to contract more efficiently, making it easier to move stool out.
Aim to clock in at least 30 minutes’ worth of exercise every day. It can be something as simple as taking a quick walk or going for a long run.
Remember, exercising even for a little bit is much better than not exercising at all.
5. If You Have To Go, Go!
Feeling the urge to poop can sometimes come at the oddest time. As such, you might choose to put it off because you’re not comfortable pooping in place you’re not familiar with.
Unfortunately, frequently resisting the urge and purposely delaying your bowel movement can cause constipation.
6. Stay Away From Commercial Laxatives
When you’re already experiencing constipation, taking a commercial laxative can help you feel much better.
However, relying too often on laxatives to help you move your bowel does have its consequences. Your digestive system might end up dependent on the laxative, which further decreases your bowel function.
Next time you’re having a hard time pooping, don’t reach for over-the-counter laxatives just yet. Try eating fiber-rich foods and drinking water first, then try moving your bowels later on.
If these don’t work, make sure to choose a commercial laxative carefully. Read its ingredients and take medicine as it’s directed in the package. Most of all, don’t take more than what was prescribed.
Tip: Make sure to consult a doctor if you’re still feeling constipated even after taking a laxative. During your doctor’s appointment, bring the laxative you took so your doctor can assess your symptoms accurately.
7. Take A Break And Relax
Believe it or not, stress can also give you bowel movement problems. Stress can delay many of your body’s routine functions, including your digestive system.
You could be eating right and often exercising yet still experience constipation when you’re constantly subjected to vast amounts of stress.
Get around this by sitting down and taking regular breaks throughout your day. You can even do some stress-relieving exercises like yoga or meditation to take calm yourself down. Regularly doing these exercises can also help you keep your bowel movement in check.
Because everyone’s bodies are just so different, you can expect that your bowel movements also vary from others. However, if you’re finding it increasingly hard to poop regularly, you might be experiencing constipation. Through simple lifestyle changes like eating fiber-rich foods, drinking water, and exercising, you’ll be able to promote a healthy digestive tract and achieve regular bowel movement in no time.
FuelForMyBody.com is a firm believer that you are what you eat. Fill your diet with foods that are low in nutrition and you will definitely start to fill it. Mother nature has provided us with a wide spectrum to natural nutrients that we should strive to consume. With my extensive knowledge of weight loss and fitness workouts, we aim to bring to you the best information that you can confidently use to have a fit and healthy lifestyle.