Together, let’s remind ourselves of the ‘Bowel Basics’:
1. Bowel movements are a vital sign of your bodily functions and overall health.
2. ‘Normal range’ and frequency of passing stool can range from three times a day to three times a week.
3. The main criteria to have healthy bowel movements is: 1- regular (usual timing), 2- frequent (within the ‘normal range’), 3- without pain or discomfort, 4- with the optimal texture (not hard, dark, liquid or pebbled – you can find the image chart online) and 5- without continuously feeling bloated, constipated or having diarrhea.
4. Make sure 1- you are drinking enough water and liquids and getting enough electrolytes in your body on a daily basis, 2- your diet is full of fibre (more raw fruits and vegetables) and 3- you are physically active at least 15 minutes a day.
5. Be sure your are following the right posture while you are on the toilet, for example, if you cannot invest in a ‘squatty potty’ or a similar product, then try elevating your knees a bit higher; play with your posture to find your best fit (refer to online images).
6. Always find a way to make it to the bathroom when you have to go, never pass on the urge/need to go to the bathroom or delay it, your bowel movement should be your priority and you should not be under pressure, strained nor rushed.
7. Do not rely on medications, herbs, teas or laxatives that are intended to help you with regulating your movements, you may still have some coffee as it naturally helps and you can consider taking probiotics to help enhance your digestive tract’s environment.
8. Do not underestimate the effect of stress on your body, so do not forget to relax, exercise, breathe and stretch consistently.
But what about the food we should be eating that will in turn increase and regulate our bowel movements?
When it comes to food, as mentioned above, we already understand that we need to eat a high-fibre diet by increasing our intake of fresh and raw fruits and vegetables and decreasing our intake of red and processed meats. Protein is still important and necessary for a balanced and holistic diet so do not stop completely as you may negatively effect your health. If you are looking to add high-fibre fruits that increase the size of your stool, try pears, rhubarb, avocados, prunes and blackberries. You can also increase your stool movement by eating fruits with edible skin or seeds such as apples, kiwis, figs, raspberries and strawberries. When it comes to vegetables, focus on dark leafy greens such as kale, spinach, broccoli and other fresh produce such as artichokes, carrots and sweet potatoes.
Legumes are also full of fibre and usually help with bowel movements unless you have an intolerance: lentils, chickpeas and lima beans. Dairy is also critical as it is full of Vitamin D and calcium which are two highly critical nutrients when it comes to passing stool; so do not stop but do not overdo it with the amount of beneficial fermented/pasteurised dairy products such as Greek yogurt, laban and eggs. I generally stay away from milk as it is too high in sugar. Lastly, keep yourself satiated with whole grain breads and pastas, bulgur wheat, corn meal, rolled or steel-cut oats, cracked wheat, pumpernickel, barley and brown rice. All these products are proven to potentially increase and regulate your movements. We can’t forget to mention that nuts and seeds are also important when it comes to our gut. Nuts such as pistachios and almonds and seeds such as flaxseeds and sunflower seeds, but most importantly chia seeds are highly beneficial to the passing of your stool.
Lastly, stay away from caffeinated drinks (do not consume more than 1-2 glasses per day), sodas, fatty foods, high-sugar foods and spicy foods.
Since we are all self-quarantining, socially distancing ourselves from others and always eating at home, take the time and re-regulate your digestive system since it seems we are managing our diets poorly by eating more and moving less everyday. Now is the time to refresh, get your health on track and get your body and its functions under control. So let’s all aim to re-train and re-regulate our bowel movements. Remember, doctors recommend using the bathroom 20-40 minutes after eating, especially after breakfast, so good luck and let me know how your training goes by messaging me directly on my Instagram.
* The author is a wellness advocate and influencer @keys2balance.
