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Although discussing bowel movements isn't quite the hottest topic of conversation, it's a necessity when talking about overall (and more specifically) gut health!
Regular bowel movements are a sign that your body is properly digesting the foods you eat and not to mention, avoiding the discomfort that comes with constipation (because ain't nobody got time for that).
There are number of things that can cause irregular bowel movements and common conditions such as constipation. Processed foods, alcohol, dehydration, gluten and dairy intolerances or sensitivities are just a few.
You may be tempted to reach for products such as laxatives to help address these issues, but here at GoodnessMe, we're all about taking the more natural approach!
Some popular products on the market work to resolve the problem at hand, however, they don't help in addressing the root cause.
In saying that, here are 5 things you can do daily to keep things moving along naturally (and frequently!).
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1. Drink more water
Ensuring you’re drinking enough water is one of the most important things you can do to keep your body happy (around 60% of the body is made up of the stuff, after all). Amongst its many benefits, increasing your water intake also helps ‘get things moving’ along the digestive tract and is super important for bowel regularity and avoiding constipation.
As a general rule of thumb, try and aim for at least 2L of water a day (more if you can!). If you struggle to drink that much, try naturally flavouring your water with fresh fruit or a squeeze of lemon. And don’t underestimate the power of a good water bottle to keep you on track. Oh, and don’t forget herbal tea also counts towards your h20 quota!
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2. Make friends with fibre
Why is fibre so important? Amongst other health benefits, dietary fibre is essential for digestive health and regular bowel movements. It also helps with satiety, can improve cholesterol, maintain blood sugar levels and assist in the prevention of some chronic diseases such as bowel cancer.
Try and aim for a good mix of both soluble fibre (from foods like oats and lentils) and insoluble fibre (like brown rice and oats, nuts, seeds, legumes and of course fruit and vegetables. Insoluble fibre in particular works to bulk up stool so that we have healthy bowel movements (ideally, each day).
Insoluble fibre passes through the digestive system relatively intact—which not only helps food move through with ease but also helps to eliminate toxins from the body. Great sources include whole and minimally processed grains (like brown rice and rolled oats, nuts, seeds and legumes and of course, fruit and vegetables. For a quick and easy snack on the go, be sure to check out the Joannusmolen Lentil Chickpea Crisps- not only are they delicious, they're a great source of fibre, too! Shop them over on GoodnessMe.
Image: @Joannusmolen
3. Perfect your position
Did you know that there’s a proper way to poop? Yes, really! Here’s the deal. Us humans aren’t technically designed to sit when we’re doing our business. We’re designed to squat—but modern toilets have changed the way we dispose of our waste.
Using a footstool helps replicate this natural squatting position which works to straighten out the kink (ie. relax the muscles) in the lower part of your colon. It’s all about those angles!
Try putting something that’ll help prop your feet up (the aim is to have it at least 20cm off the floor to create the ideal shape).
Image: @theproppr
4.Try psyllium husk
Psyllium, which comes from the seeds of the herb Plantago ovata, is one source of fibre you’re going to want to put on your radar! (Seriously, it’s like a broom for your insides). It acts as a natural bulk laxative thanks to the way it soaks up water in the gut, softens stool, promotes regular bowel movements and improves overall digestive health. Psyllium, as it travels through the digestive tract, is also understood to absorb cholesterol molecules and quite literally carry it out of the body. Pretty cool, huh?
Enjoy psyllium husk in your smoothies, sprinkled over yoghurt, or simply mix the Ceres Organics Psyllium Husk in your breakfast!
Top tip: It’s always a good idea to follow psyllium husk with a glass of water to avoid getting blocked up!
Image: Ceres Organics
5. Move your body
Yes, seriously! Moving your bod helps speeds up the digestion process. Some of our favourite gentle forms of exercise include going for a brisk walk, practising yoga, or simply just stretching! Not only does walking physically help ease symptoms such as gas, cramping and bloating (and help alleviate constipation), but spending time outdoors is also a great stress reliever (another reason you may have trouble going to the bathroom). Aim for at least 20 minutes (or more if you have time) before going back to sitting down for the rest of the day.
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Other foods that can help:
If you're interested in other foods that can help alleviate constipation, below is a short list!
- Kiwi fruit
- Prunes
- Pears
- Legumes
- Unprocessed wholegrains