What are some good ways to have a better bowel movement?
- Drink plenty of water
- Add fiber to your diet
- Chew your food thoroughly
- Cut down on irritating foods
- Consider using a toilet stool
If you don’t go to the toilet as often as you should, or have hard stools, then it would be best to know about the ways to have a better bowel movement. Many processes occur as your food is digested. Various enzymes and hormones work to ensure your body has absorbed all essential nutrients from food. Afterward, the waste must be cleared out along with toxins.
A healthy bowel movement will allow you to empty your intestines without feeling bloated or painful. Your stool can also indicate other digestive disorders such as chronic diarrhea and irritable bowel syndrome. From simple tips to the best bathroom accessories you can use, here are some of the best ways to have better bowel movement.
Drink Plenty of Water
The first step to having a better bowel movement is to ensure you drink plenty of water. Taking the effort to drink water regularly helps break down food and absorb nutrients efficiently. To add to that, water softens the stool to help it pass easily through the digestive tract.
Not drinking plenty of water leads to dehydration, which can cause or worsen constipation. Be sure to stay hydrated to promote better bowel movement.
Add Fiber To Your Diet
It’s important to add fiber to your diet. Fiber is the part of plant-based food that body enzymes cannot break down. Therefore, it puts on bulk to your stool and stimulates better bowel movement.
Food such as whole-grains, oatmeal, apples, berries, beans, carrots, zucchini, broccoli, nuts, and seeds contain both soluble and insoluble fiber. Soluble fibers dissolve into water, making the stool softer and speeds up digestion. Alternatively, insoluble fiber does not dissolve into water, hence adding bulk to stool and preventing constipation.
It’s important to remember that consuming too much fiber at a time can result in bowel problems as well. Instead, try to add fiber to your diet gradually to acquaint your digestive tract.
Chew Your Food Thoroughly
Many people tend to chew only a few times and then swallow food immediately. However, you must keep in mind that proper digestion starts with the mouth. Eat slowly and chew your food thoroughly because it helps in promoting better bowel movement.
When food is chewed thoroughly, you release a lot of saliva that contains digestive enzymes. These enzymes help break down food into the throat and stomach, hence helping the digestive process. Undigested carbohydrates get transported to the intestine, which can cause constipation and gut bacteria imbalances.
Cut Down on Irritating Foods
On the contrary to constipation, some people struggle with a stool that is too loose. If you experience this, consider cutting down on irritating foods such as the following:
- Alcoholic beverages
- Caffeinated drinks
- Fatty food
- Spicy food
It is recommended that regular exercise has a natural motion that helps promote better bowel movement. If your body is not moving stool effectively, then you can help it out by leading an active lifestyle.
Exercise and do activities such as walking, running, or swimming. Even 10 to 15 minutes of exercise every day can do wonders for your bowel movement.
Consider Using A Toilet Stool
Since the introduction of the toilet decades ago, people have been going to the restroom the same way: sit, go, flush. However, many do not know that one of the best ways to have a better bowel movement has to do with the posture on the toilet.
A few years ago, the Edwards family from St. George, Utah decided to introduce the Squatty Potty. This toilet stool raises your knees above your hips to put you into a squat-like position.
Changing the angle when sitting on the toilet through squatting promotes better bowel movement in the following ways:
- The weight of the torso pressing against the thighs naturally compresses the colon.
- Gentle pressure from the diaphragm amplifies the force of gravity.
- Squatting relaxes the puborectalis muscle, which allows the anorectal angle to straighten and result in emptying the bowel completely.
- Squatting lifts the sigmoid colon to help take off pressure from the rectum entrance.
- The colon is equipped with an inlet valve and an outlet valve. Squatting simultaneously closes the inlet valve, to stop the bowel from pushing back up into the small intestine, and opens the outlet valve, to freely pass waste out of the body.
Squatting has been proved by several studies to be effective in promoting better movement. Therefore, using the Squatty Potty moves your body into the ideal position to defecate without straining.
These are some of the most effective ways to have better bowel movements. If you don’t go to the toilet as often as you should, you have hard or loose stools, implementing these methods can help you out!