Madeleine Hull
A healthy digestive tract is essential for good health. Bowel movements vary from person to person, but a healthy stool is typically formed, brown, and soft. To achieve this, a balanced diet rich in fibre is required. Fibre adds bulk to the stool, and can be found in fruits, nuts, seeds, vegetables, whole grains, and legumes. Probiotics and prebiotics can also help to promote a healthy balance of gut bacteria, aiding digestion. In addition to diet, exercise, fluid intake, and stress management are important factors in maintaining regular bowel movements and solid stool.
Characteristics and values for solid poop
| Characteristics | Values |
|---|---|
| Fibre | 25 to 31 grams per day |
| Sources of fibre | Fruits, berries, nuts, seeds, vegetables, whole grains, beans, legumes |
| Probiotics | Live cultures of bacteria and yeasts |
| Prebiotics | Whole grains, bananas, onions, garlic, asparagus, oats, apples, flaxseeds |
| BRAT diet | Bananas, rice, applesauce, toast |
| Bland, low-fat, low-fibre diet | White bread, peeled potatoes, peeled and cooked fruit, white pasta, rice |
| Drink | Water, chicken broth, zero-sugar sports drinks, herbal tea |
| Exercise | |
| Stress relief | Seated stretches, calm environment |
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What You'll Learn
Increase your fibre intake
Fibre is a nutrient that can help add bulk to your stool, thereby resolving both diarrhoea and constipation. It is recommended that you consume 25 to 31 grams of fibre per day. Soluble fibre, in particular, is very important because it can absorb some of the liquid in loose stools, making them bulkier. It dissolves in water to form a gel-like material that helps increase the weight, solidity and size of your stool, without making it difficult to pass.
Soluble fibre is found in oat bran, nuts, seeds, beans, peas, lentils, and some fruits and vegetables, such as carrots and apples. Bananas, rice, applesauce and toast—often referred to as the BRAT diet—are also good sources of soluble fibre. The BRAT diet is often recommended for those suffering from diarrhoea as it is easy on the gut and helps reduce stomach upset.
Legumes are another food group that contains large amounts of fibre. A spoonful of peanut butter, for example, can add fibre to your diet and act as a binding mechanism for your stools. Even better, try some peanut butter on a piece of whole-grain toast for a protein-packed, energy-filled snack that will help bind any liquid stools.
You can also increase your fibre intake by consuming prebiotic foods. Prebiotics contain fibre that makes its way to the large intestine largely undigested, where it feeds microbes that promote regularity.
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Stay hydrated
Staying hydrated is essential for good health, and it also plays a vital role in maintaining regular bowel movements. Water is necessary for digesting fibre and making bowel movements easier to pass. Dehydration can be a side effect of diarrhoea, so increasing your water intake can help reduce the number of days you experience discomfort.
Water is the best choice for hydration, but other clear, non-carbonated beverages can also help you stay hydrated. These include chicken broth, zero-sugar sports drinks, and herbal tea. It is also important to get enough electrolytes, such as sodium and potassium, which can be found in sports drinks, broth, bananas, nectars, and boiled or mashed potatoes.
Probiotics and prebiotics can also aid in hydration and digestive health. Probiotic foods contain live cultures of gut-friendly bacteria and yeasts, while prebiotic foods contain fibre that feeds the microbes in the large intestine, promoting regularity. Probiotics may be particularly beneficial for those with irritable bowel syndrome (IBS), as they can promote a healthy balance of gut bacteria and reduce gas.
However, it is important to note that simply increasing your water intake may not be enough to resolve diarrhoea or loose stools. A holistic approach that includes dietary changes, stress management, and exercise can help improve digestive health and promote more solid bowel movements.
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Eat probiotic and prebiotic foods
Eating foods rich in probiotics and prebiotics can help improve your digestive health and promote regular bowel movements. Probiotics are live beneficial bacteria and yeasts that enhance the gut microbiome, which is the collection of beneficial microorganisms in your digestive tract. These microorganisms aid in regulating inflammation, immune function, digestion, and heart health. Probiotics can be found in fermented foods such as kimchi, kombucha, kefir, tempeh, and sauerkraut, as well as in supplements.
Prebiotic foods, on the other hand, contain a specific type of fiber that remains undigested as it passes through the small intestine, becoming food for the beneficial bacteria in the large intestine. This promotes the growth of these beneficial bacteria, which in turn improves gut health and regularity. Examples of prebiotic foods include whole grains, fruits, and vegetables.
By including both probiotic and prebiotic foods in your diet, you can promote a healthy balance of microorganisms in your gut, which can help to regulate bowel movements and improve digestive health. This can be especially beneficial if you are experiencing constipation or diarrhea, as probiotics have been shown to relieve these symptoms.
It is important to note that not all probiotics are alike, and different types of microbes function differently within the body. Therefore, it is recommended to consult a knowledgeable healthcare provider about which specific probiotics and prebiotics may work best for your individual needs. Additionally, while probiotics and prebiotics are beneficial for gut health, other lifestyle factors such as exercise, fluid intake, and stress relief can also impact bowel movements and overall gastrointestinal health.
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Avoid irritating foods
A healthy digestive tract means having regular bowel movements to eliminate wastes and toxins from the body. Having a healthy gut can positively impact your mood and well-being. To achieve this, it is important to pay attention to your diet, exercise, fluid intake, lifestyle, and intestinal flora.
If you are experiencing loose stools, it is recommended to cut out irritating foods that can trigger them. These include caffeine, alcohol, and artificial sweeteners, which can speed up your bowels and make your stool softer. Food intolerances to lactose, wheat protein, gluten, and fructose can also cause loose stools, and symptoms such as bloating, abdominal pain, and diarrhea.
It is also important to note that while fiber is essential for adding bulk to your stool, consuming too much too quickly can have a laxative effect. Therefore, it is recommended to gradually increase your fiber intake and ensure you are drinking enough water to help your body process the fiber.
If you are experiencing diarrhea, your doctor may recommend a temporary shift to the BRAT diet: bananas, rice, applesauce (not apples), and toast. This diet consists of non-irritant foods that are easy on the gut and can help alleviate diarrhea. It is also recommended to avoid spicy, fatty, fried, or raw foods, as these can be difficult to digest and irritate the gut.
Probiotic and prebiotic foods can also help regulate bowel movements and prevent diarrhea and constipation. Probiotics contain live cultures of gut-friendly bacteria and yeasts, while prebiotics contain fiber that feeds the microbes in your gut, promoting regularity.
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Exercise more
Exercise is an important part of maintaining healthy bowel movements. It can help to relieve constipation and get things moving in your digestive system. If you are experiencing loose stools, or constipation, you may need to increase your physical activity levels.
There are many exercises that can help to get things moving, and some are more effective than others. Firstly, cardio exercises are a great way to get your blood pumping and your bowels stimulated. Cardio exercises include running, swimming, cycling, or dancing. Even a brisk 30-minute walk can help to get things moving in your digestive system. Low-intensity cardio is a great way to start, and you can build up your intensity over time.
Yoga is another great way to relieve constipation. Certain yoga poses manipulate a person's digestive tract, which can help to pass stool or gas. The seated twist is a great pose to try: sit on the floor with your legs extended in front of you, bend your right knee and place your right foot on the floor outside your left knee. Twist your torso to the right, placing your left elbow on the outside of your right knee. Hold for a few breaths, then repeat on the other side. The wind-relieving pose is also a productive exercise: lie on your back and bring both knees into your chest. The adamant pose is another beneficial posture: kneel with your knees and toes touching and heels apart, then sit in the gap between your heels with your back straight. Hold the pose for a few seconds or a few minutes.
Deep breathing exercises are also an effective way to trigger the muscles in your digestive system and get things moving. The 4-7-8 technique is a great way to practice deep breathing: sit in a chair with your back straight and your hands in your lap, exhale through your mouth, then inhale through your nose for a count of four seconds. Hold your breath for seven seconds, then exhale for eight seconds. Repeat this process three more times.
Pelvic floor exercises are another way to help with constipation. Sit on the floor with your knees shoulder-width apart, squeeze the muscles around your anus as tightly as possible and hold for five seconds, then release and relax. Repeat this process five times, then do the same at half strength. Finally, squeeze and release as many times as you can before you get too tired.
Exercising more will help to relieve constipation and get things moving in your digestive system. It is important to stay active and manage your constipation, and always consult with your doctor before beginning a new exercise regimen.
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Frequently asked questions
To have solid poop, you need to eat food that is rich in fiber, such as legumes, fruits, berries, nuts, seeds, whole grains, and beans.
You can also try the BRAT diet, which includes bananas, rice, applesauce, and toast. These are non-irritant foods that allow the gut to operate with less strain.
Drinking more water can help resolve loose stool problems. You can also try clear, non-carbonated beverages such as chicken broth, zero-sugar sports drinks, and herbal tea.
You can also try stress-relieving activities, such as seated stretches, and create a calm environment in your bathroom. Exercise can also help move stool through the intestines faster.
