You absolutely hate going to the bathroom. Pooping is your worst nightmare, whether or not you have constipation. It’s not just difficult; it also makes you feel dreadful, bloated, and unhappy with life. The good news is that improving your bowel movements and, consequently, your digestive health, is something you can do.
Ways to have a better bowel movement
Load up on the fiber
Although fiber is not digested by the body, it still has a place in your diet. In order to prevent overeating, it aids in increasing satiety. Additionally, fiber is required to add bulk to the diet so that food may pass more easily through the digestive system. Furthermore, fiber is necessary to keep the stools together.
Lack of fiber causes constipation, which may make going to the bathroom your least favorite activity, and also cause hemorrhoids, a diverticular disease that then requires treatment.
Fresh fruits and vegetables are the finest sources of dietary fiber. Supplements with insoluble fiber, such as psyllium husk, are another option to consider in your diet.
Know your pattern
Our body is a creature of habit. Just like we sleep and wake up at specific times, we also go to the loo at a fixed time. You need to crack this code and facilitate your body during this time. For example, if your body likes to go in the morning, make sure that you are up at that time to aid your body in having a bowel movement.
If you are unable to poop at the go time, there are things that you can do to stimulate the bowel movement. You can eat a big meal with good fats. Both of these then trigger the movement inside of your digestive tract, allowing waste to move further along the GI route, and therefore, cue the poop.
You can also try coffee or tea. Caffeine has been shown to be helpful in promoting bowel movement. But drinking tea or coffee more often can cause bloating issues. Similarly, you can also exercise to move the stool along the track and allow for a successful bowel movement.
Since water is necessary for survival, it should come as no surprise that it is also necessary for regular bowel movements. Water aids in stool softening, which makes feces softer and simpler to flow through the intestines and exit out of the body.
Therefore, make sure you’re driving enough water that your body needs; for instance, men require more water than women. Similarly to this, the body needs more water in the heat since sweating causes water loss. You can consume fruits and vegetables with a high water content, such as cucumber, watermelon, oranges, etc., in addition to drinking adequate water.
Moreover, try to limit your caffeine intake. It promotes water loss from the body, so even if you are getting 2-3 liters of water in, drinking too much caffeine may not make it effective for easy bowel movement.
Pay attention to your gut bacteria
We have billions of bacteria inside our gut microbiome. There are three types of it; Good bacteria, Bad bacteria, and opportunistic bacteria. The Good bacteria in our gut helps in the proper functioning of the gastrointestinal tract. Alongside facilitating digestion, gut bacteria also plays a role in the effective movement of the stool along the tract. Too slow, and you have the problem of constipation, and too fast, and you have the problem of diarrhea.
Therefore, it is vital that you be considerate about the health of the bacteria and take care of the balance between good and bad bacteria in your microbiota. Foods that are considered not so good for the body, like junk food, desserts, and fatty foods, are also bad for the gut bacteria. You can take a microbiome test to find out everything about your gut health. Take a gut health test from Bione and get the food and supplements recommendations that work for your body with a personalized diet plan.
Similarly, the body’s requirement for water increases during summer, due to the loss of water via sweating. Probiotics are ideal for this endeavor. These include foods like yogurt, that help your gut bacteria to thrive. Too slow, and you have the problem of constipation, and too fast, and you have the problem of diarrhea. However, if you are still struggling with bowel movements, you should take a microbiome test online to discover more about your gut bacteria.