Madeleine Hull
A healthy digestive tract is integral to feeling happy and healthy, and diet plays a crucial role in this. A diet rich in fibre, probiotics, and water can help to regulate bowel movements and maintain colon health. Fibre, found in fruits, vegetables, oats, and almonds, can soften stools and relieve constipation. Probiotics, found in yoghurt, kimchi, and pickles, introduce good bacteria to the gut. Water is also vital, as dehydration can lead to constipation. While there are other methods to relieve constipation, such as laxatives, enemas, and herbal teas, these may have side effects. Exercise, such as walking, yoga, and jogging, can also help to relieve constipation and improve digestive health.
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Drink more water
Water is essential for a healthy digestive system. Drinking enough water is vital to your health, and dehydration can lead to digestive problems, including constipation, as well as muscle fatigue, urinary tract infections, and other issues. For most adults, a daily intake of 13 cups (104 ounces) is enough for males, and 9 cups (72 ounces) is sufficient for females.
Drinking water helps prevent constipation and promotes softer stools. It is recommended to drink approximately eight 8-ounce glasses of water daily to prevent constipation and ease bowel movements. Water also helps with the digestion of fiber, which is essential for a healthy gut. If you are currently experiencing constipation, consuming a large glass of water can encourage a bowel movement.
The body can move soft stools more effectively, and water is crucial for this process. Water is also an integral part of the composition of poop, which is about three-fourths water. This highlights the importance of staying hydrated for healthy bowel movements.
In addition to drinking water, consuming foods with high water content can also aid in hydration. For example, a blender breakfast with a high water content can keep intestines hydrated, which is crucial for easing constipation and promoting softer stools.
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Eat more fibre
Fibre is a type of carbohydrate that the body cannot digest. However, it influences digestion, nutrient absorption, and the movement of waste through the colon. It helps to soften stool, making it easier to pass. Soluble fibre dissolves in water, while insoluble fibre bulks up stool to improve constipation. Increasing your fibre intake will help regulate your bowels and maintain colon health.
Fibre can be found in a variety of foods, including fruits, vegetables, oats, almonds, rye bread, potatoes, legumes (lentils, peas, beans), bananas, grains, nuts, and seeds. It is recommended that you consume 25 to 31 grams of fibre per day. However, it is important to increase your fibre intake gradually and ensure adequate water intake to avoid constipation.
A high-fibre diet can help keep your bowel movements regular. Fibre adds bulk to the stool, stimulating the bowels to move. Conversely, a low-fibre diet, consisting mostly of meat and dairy, can lead to infrequent or irregular bowel movements.
Unprocessed or less processed gluten-free foods that are high in fibre can also contribute to healthy and regular bowel movements. For example, gluten-free diets that include high-fibre foods may help with constipation. However, highly processed gluten-free foods, such as certain types of bread, bagels, and pasta alternatives, can contribute to constipation due to their low fibre content.
Incorporating fibre-rich foods into your diet can be especially beneficial if you are also intermittent fasting. Intermittent fasting has been shown to increase the presence of Akkermansia muciniphila, a healthy bacteria in the gut. However, it is important to ensure you are still consuming enough fibre, as it can be challenging to meet the recommended daily intake while intermittent fasting or following a keto diet.
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Exercise regularly
Exercise is key to improving your gastrointestinal health and making your poop cleaner. The digestive tract is a series of muscles, and so it benefits from exercise in a similar way to the rest of your body. When you exercise regularly, your gut muscles become stronger and more efficient, improving intestinal contractions and making it easier to eliminate waste.
Any movement is better than none, so the type of exercise you do is less important than simply making it a part of your daily life. Whether it's going for a lunchtime stroll, jogging, cycling, or taking an exercise class, the goal is to fall in love with fitness and make it a habit. Walking 7,000 steps or more per day also offers heart health, diabetes, and obesity prevention benefits.
According to a 2023 study, if you're just starting an exercise routine, follow this pattern for at least eight weeks to notice a difference in your digestion. The University of Michigan Health System also found that the bowels respond even more when you're in a consistent exercise routine and exercising at the same time each day.
In addition to the benefits of exercise, staying hydrated by drinking enough water and eating a high-fibre diet can also help to regulate your bowels and maintain overall colon health.
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Try probiotics
Probiotics are live microorganisms (or microbes) that can have beneficial effects on or inside your body. They are similar to the bacteria that already live in your gut, and they can help improve your digestive health. Probiotics are not laxatives, but they may help you to poop more regularly if you have constipation or irritable bowel syndrome (IBS).
Probiotics can be found in fermented foods such as yogurt, kimchi, and pickles. You can also get more probiotics by taking probiotic supplements, which are most effective when you take the correct strain, take them consistently, and store them correctly to preserve the delicate microorganisms. Some products need to be refrigerated, while others are stored at room temperature.
Probiotics are scientifically proven to aid digestive health, decrease IBS symptoms, improve immune function, and lower blood pressure. They can also curb inflammation and promote regularity, two elements of digestive health related to the colon. If you are taking probiotics to relieve constipation or diarrhea, you should notice your bowel movements becoming more regulated over time.
Probiotics are generally considered safe, but your body might experience some temporary side effects while it gets used to the new bacteria, including bloating and flatulence. These are usually mild and go away after a few days once your body adjusts.
If you are experiencing constipation, it is important to speak with your doctor before starting any new supplements or treatments.
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Consume healthy fats
Consuming healthy fats is essential for maintaining a well-functioning digestive system. While it is important to avoid excessive saturated fat intake, which can impede digestion and worsen constipation, incorporating healthy fats can have numerous benefits.
Avocados, for instance, are an excellent source of monounsaturated fats, which help reduce inflammation, soothe the intestines, and promote softer stools. Almond butter and cashews offer similar advantages, making them valuable additions to your diet. These healthy fats contribute to smoother digestion and can alleviate constipation.
In addition to avocados, almond butter, and cashews, there are other nutritious foods that contain beneficial fats. For example, olive oil is known for its high monounsaturated fat content, which can aid in improving digestion and reducing constipation. Incorporating olive oil into your diet can be as simple as using it as a salad dressing or adding it to your cooking routine.
Another way to increase your healthy fat intake is by consuming fatty fish such as salmon, sardines, or mackerel. These fish are rich in omega-3 fatty acids, which have been shown to have powerful anti-inflammatory properties. Regularly including these types of fish in your meals can help reduce gut inflammation and promote a healthier digestive process.
Nuts and seeds also provide a good source of healthy fats. For example, walnuts are rich in polyunsaturated fats, including omega-3 fatty acids, which can contribute to better digestion. Additionally, chia seeds and flaxseeds are excellent sources of omega-3 fatty acids and fiber, making them a double-pronged approach to improving digestive health.
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Frequently asked questions
A "cleaner" poop can be achieved by maintaining a healthy digestive tract, which means pooping regularly to eliminate wastes and toxins from the body. To do this, you should eat a high-fibre diet, drink lots of water, and exercise regularly.
A high-fibre diet, including fruits, vegetables, oats, brown rice, beans, whole grain bread and pasta, nuts, and fibrous vegetables such as carrots, broccoli, and leafy greens, can help keep your bowel movements regular.
Drinking lots of water can help prevent constipation. Coffee can also help, but it should be consumed in moderation.
Physical activity, including aerobic exercise, yoga, and jogging or brisk walking, can help combat constipation by encouraging the brisk movement of food through the colon.
