As a nutritionist, one of the common questions I will ask a new client is to describe their bowel movements.
Do you have regular bowel movements?
Are the movements well formed?
Do you have any pain with the movements?
Bowel movements can indicate how balanced your digestive system is. A common complaint is that the bowel movements are not frequent. Effort is needed to get things out. This is the description of constipation.
Constipation is something everyone will experience, but some will experience it regularly. The solutions to constipation are not always easy to determine, but here are some specific ideas to review.
Water intake is one of the first remedies to look at. You need to review water intake because the job of the your colon is to draw out the water from all that remains from digestion. A rule of thumb is to drink half your body weight in fluid ounces. So a 200 pound individual should drink at least 100 ounces or 9 cups of water a day.
Fiber intake is the next item to review. Fiber is provided in whole fruit, vegetables, and grains. At least 30 grams of fiber per day is recommended for quality health. Daily intake of beans and salads can help maintain good fiber intake. Individuals on a Ketogenic diet or a gluten-free diet may need to pay extra attention to getting enough fiber in their diet.
Probiotics are those healthy bacteria that are necessary for good gut health. A daily probiotic supplement, or regular intake of fermented foods (vegetables, yogurt, keifer) will help to sustain a healthy community of bacteria in the gut. Some of these bacteria produce butyric acid as part of their digestive process. Butyric acid is a fatty acid that stimulates the muscles of your intestines to move more. A daily dose of probiotic around 30 billion CFU (colony forming units) is a good place to start. Take the probiotic in the evening, right before bed, as a daily routine.
Minerals are the building blocks your body uses for many different structures and actions in the body. Improved mineral intake can help to stimulate bowel activity. Magnesium is a mineral that can be used as a natural laxative to flush out material that has been sitting in the gut too long. Whatever magnesium your body does not absorb will be flushed out of the intestines generating a bowel movement.
Movement is an important part of regular bowel movements. Your stretching, bending, walking, and exercising will help give additional assistance to the intestines to move the digested material further down the track. Plan to get regular, physical movement into your daily routine to help move the bowels.
What gets you stuck? There are many causes for constipation. Key reasons for constipation include:
Lack of movement
Poor diet, low in fiber, lacking quality nutrients for energy
Medications can reduce the stimulation of muscles and reduce the healthy bacteria
Stress, either physical or emotional stress, as your attention is direct to specific concerns
As you identify the likely sources for your constipation, then you can apply the appropriate remedy that will help establish a healthy lifestyle for you.
One bowel movement each day is generally considered a healthy pattern. Don’t stress out about missing a day, but add those recommendations that will help get things moving for you. For additional guidance on getting regular, contact Nutrition Proportion for healthy solutions.