The irregularity of bowel movements is a common problem. Ideally, you should have one to three bowel movements each day. This is an awkward and uncomfortable topic for many, but it is very important to talk about. Bowel movements reveal more than what you think. Slick slides or oily residue mean that you are not effectively absorbing dietary fats. Straining or “rabbit pellets” means a deficiency in fiber. Floating feces can be the result of excessive gas production from an overgrowth of bad bacteria in your intestine. Improper emptying of bowels can make you feel miserable. With these strategies, you can fix your problems and have regular daily bowel movements:
- Increase fiber intake
This is one of the most important things that you can do to regulate your bowels. Dietary intake of fiber helps to increase stool frequency and prevent or relieve constipation. Gradually increase your consumption to 50 grams of fiber a day, and drink plenty of water.
High-fiber foods include legumes, avocados, seeds, and roasted nuts. Meeting your daily requirement by food alone can be challenging, so also consider a professionally formulated powder supplement fiber-blend.
- Drink plenty of water
Many studies have shown that mild dehydration can lead to constipation. Constipation may be a sign that your body needs more water, so proper hydration can also help with regularity. Sufficient water intake can make your elimination easier and softer. You can also try peppermint tea or hot coffee.
- Try to take more get-moving fruits
There are many fruits that can aid in bowel health. Prunes are a popular choice for their high fiber content. Prunes can help prevent and relieve constipation. Throw two or three in your shake or eat them plain.
- Use supplements wisely
Many studies have shown that low levels of dietary magnesium, when combined with insufficient hydration, can contribute to constipation. Magnesium works well with several vitamins that can help support regular and optimal bowel movements. Start with 300 milligrams of magnesium. Move to 1,000 milligrams and gradually work your way up to 5 grams of magnesium a day.
These tips will help in regulating and softening your bowl movements. If your elimination becomes runny, back off a bit; it just means your body is still working to absorb all the nutrients and increased water. Balance it out with some calcium or iron, which can help to slow things down.
Yours in health