Having regular bowel movements is super important for a healthy digestive tract and detoxification system. Some people don't realize that pooping once a week or every few days is not normal and that ideally someone should be having 1-3 bowel movements per day. Learn how to have regular bowel movements with these 5 natural tips to improve bowel movements
What is normal poop?
An ideal normal poop will be well formed, brown in color, sink and have no undigested food particles that you can see. Your bowel movement should also feel like a “complete” evacuation that leaves you feeling lighter and ready to start your day with energy and not a heavy load that you have to carry around. If you eat every day you should be pooping every day!
How to have regular bowel movements
Tip #1 to have a regular bowel movement – Take time every day to de-stress your body in whichever way works best for you
Digestion is a parasympathetic process meaning the body needs time to be in a relaxed state to properly digest and eliminate. Have you ever noticed that you may go on a holiday or stay a night at your friends place and can’t have a regular bowel movement the next morning? This can be due to the fact that you are not at “home” and as relaxed as you normally would be.
Stress can also have the opposite effect as well where it signals the body to “drop the load” as it prepares to run from the tiger, your boss or whatever your primary emergency stressor is. Magnesium is a great mineral to support the body in times of stress along with supporting your adrenals.
Tip #2 to have a regular bowel movement – Include adequate fiber in your diet which is found in whole plant foods such as vegetables and unrefined whole grains.
While animal products such as meat, dairy and eggs can be very nourishing foods they also do not contain any fiber therefor you want to balance these foods with the consumption of vegetables, fruit and unrefined whole grains. Adding 1 tbsp of ground chia and flax seeds to your food daily is a great way to add more fiber to your diet as well or try making this easy mango chia pudding.
Tip #3 to have a regular bowel movement – Ensure you a properly hydrated
Fiber retains moisture from water to help keep the contents of the bowel moist so that food can easily be moved along the digestive tract. You should be drinking half your body weight (in pounds) in ounces. For most people this is between 2-3 litres a day.
Tip #4 to have a regular bowel movement– Ditch the sugar, refined carbohydrates and fructose
Bile acts as a natural laxative and stimulates peristalsis in the digestive tract. The liver produces bile and its ability to do so can be hindered by the consumption of sugar, refined carbohydrates and fructose which cause fatty liver when consumed in excess.
If the liver becomes fatty it is not able to make the same quantity and quality of bile that is needed for peristalsis and a healthy bowel movement. Producing sufficient bile while promoting bile flow from a sluggish gallbladder is key to having regular bowel movements. This tip is often not known or implemented but is one of the main underlying causes for bowel movement problems. Optimal PC is a fantastic supplement to support the liver and gallbladder while also promoting bile flow for a healthy bowel movement.
Tip #5 to have a regular bowel movement – Eat ½ a cup of grated beets per day and healthy fats with every meal
Beets are an amazing super food that help to promote good bile flow from the gallbladder. The release of bile is stimulated by the presence of healthy fats in the diet as bile is needed to emulsify and break down fats. If fats are not eaten or a low fat diet is consumed bile will not be released in sufficient quantity resulting in peristalsis not occurring as it should. Bile is also what gives your stool the normal healthy brown color.
Try this beet raspberry smoothie or creamy coconut beet soup!
Hey! I'm Amber, a nutritional therapy consultant helping people to improve digestion, beat the bloat and lose weight. Sharing weight loss tips, gut health tips and whole food recipes that are gluten free. Grab your freebie below:)
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