How can you have more regular bowl movements?

Answer 1

To have more regular bowel movements, the simplest solution is to increase your fibre. Read on to learn all you need to know about fibre and all of its benefits. Foods that are high in fibre are filling and packed full of the nutrients you need. These foods, such as fruits, vegetables, and grains, have really low amounts of calories and fat. This is because fibre contains a type of carbohydrate that the body cannot digest. This is why when we eat foods that are high in fibre, we feel fuller faster. If a food is high in fibre, it is likely that it is also high in important vitamins such as Vitamin A , C and E. These vitamins help keep your body healthy and prevent things like the common cold, skin breakdown and eye problems. Fibre helps prevent many illnesses and diseases because of the way it moves through the body. The risk for colon cancer, for example, is reduced greatly by fibre because it speeds up the movement of waste through the bowels and collects impurities or potentially cancerous cells from the walls. It also absorbs & rids the body of toxins or chemicals that cause other illnesses. Fibre also helps to lower cholesterol and regulate blood glucose and insulin levels, therefore decreasing the chance of Diabetes or helping out those who do have diabetes. Fibre also contributes to the prevention or control of diabetes by replacing foods with high amounts of simple sugars and carbohydrates such as white bread and doughnuts that aren’t healthy. Fibre has also been linked to the prevention of Heart disease. The risk of heart disease has been proven to be greatly reduced in persons who consume a lot of fibre each day. This is because fibre helps to lower cholesterol and protect against diseases like atherosclerosis, which is a build-up of plaque inside blood vessels. These diseases could lead to a heart attack, high blood pressure, or long term damage on the cardiovascular system. Other medical problems fibre helps to avoid are appendicitis, hernias, haemorrhoids, constipation, bowel incontinence, and diverticulosis- a serious illness where the muscles of the digestive tract weaken, bulge, and become inflamed. So how can you add extra fibre into your diet? Well, it is recommended that the average adult over 50 consume 20-30g of fibre each day. This is the equivalent of 55 prunes, or 15 apples, or 9 cups of long grain brown rice. That is A LOT of food! You may not realize it but there is probably already plenty of fibre in your diet. Fibre is found in all fruits, vegetables, and grainy foods such as breads or pastas. It is also found in legumes such as beans, peas, and peanuts, as well as flax, oats, and most seeds. If you feel you need more fibre in your diet, or would like to add more fibre into your diet try these simple ideas: 1. Exchanging your fruit juice in the morning for actual fruit. This is because when fruit juice is made, the most nutritious parts of the fruit is discarded 2. Eat unpeeled fruits and vegetables. The peels and skins of apples, pears, and tomatoes for example, hold the most fibre and antioxidants in them. 3. Replace regular pastas with whole wheat pastas, as well as white breads for whole wheat or rye breads. These breads have an exponentially larger amount of fibre in them because they have not been reduced to their simplest form by chemicals like white bread or regular pastas 4. Eat vegetables and fruit fresh rather than canned or frozen, these foods have been processed and have many of the nutrients and fibre removed from them so they will not spoil as quickly. 5. Experiment with adding different fibrous foods into your regular meals. For example, add crunchy oats into yogurt for breakfast or make whole wheat garlic bread with a spinach salad. If you still feel it is hard for you to consume enough fibre each day there are many over the counter supplements such as Benefibre or Metamucil that can be added into food or drinks. There are many of these products to choose from and they are not expensive but it is more beneficial to your body if you receive fibre from its natural occurrence. This way you can get the other nutrients that come with the fibre-filled foods as well. Fibre is very beneficial to everyone at every age. It can help those who want to lose weight by providing more food with less consequences, as well as keeping those who are healthy, healthy! It keeps the digestive tract, intestines, and bowel clean and free of disease, and it is not hard to fit into your daily eating routine. Although fibre is amazing for you, it absorbs more than its weight in water. Therefore, make sure, as always, to drink plenty of water and healthy juices throughout the day to keep yourself healthy and hydrated.

Answer 2

To have more regular bowel movements, ensure you are eating a diet high in fiber, drinking plenty of water, and staying physically active. Establishing a consistent bathroom routine can also help signal to your body when it's time to go. If issues persist, consult with a healthcare provider to rule out any underlying medical conditions.