How to have regular bowel movements
Dietary changes over the Christmas period can lead to changes in our pooping behaviour, as our bowels may become more sluggish and temporarily constipated.
For some of us, Christmas excess may cause our bowels to loosen, leading to diarrhoea. This can be particularly true if we consume excess alcohol and/or eat a large number of vegetables that we would not normally have.
Generally though, over time, excess eating, alcohol and ‘treats’ will lead to dehydration and the risk of constipation.
We have put together the following 9 tips to help minimise the effect of infrequent bowel movements throughout the festive season:
- Focus on fibre – include lots of vegetables, fruit, beans and whole grains in your diet every day.
- Increase your intake of green leafy vegetables – this will support detoxification through the liver, helping to eliminate sugar, alcohol and any other ‘baddies’.
- Avoid processed foods – filling up on these foods will mean that you eat less of the healthy and high fibre options available and don’t provide the necessary nutrients for our digestive system to operate optimally.
- Avoid foods that you know cause a reaction for you – at this time of year, we are often exposed to foods we wouldn’t normally eat in excess and it can be difficult not to be tempted. Some of the main culprits include cheese (and the processed biscuits and crackers that accompany it), spicy foods, fatty foods, fizzy drinks and cured meats.
- Drink plenty of water – more is definitely the right choice here, particularly if you have increased your intake of alcohol, caffeine and/or fizzy drinks. Keeping hydrated is essential and makes it easier to pass a stool.
- Don’t hold it in – poop whenever you need to, to help keep things moving.
- Exercise – routines are more difficult to stick to at this time of year and aiming for 15-20 minutes of exercise every day can ensure we keep our body (and our bowel) moving.
- Remain calm – try to avoid excessive stress and include relaxation time in your daily routine – meditation, yoga, exercise and an afternoon nap can all help.
- Consider supplements – friendly bacteria support a balanced gut and magnesium, omega-3s and fibre supplements are also worth considering.
Other articles covering regular bowel movements include:
Want to know more?
Pro-Ven Probiotics aim to provide the best support for both you and your health. If you wish to know more about gut health and regular bowel movements please do not hesitate to call us on 01639 825107 or alternatively, learn more via our blogs or in-depth proven research.
ProVen Probiotics, Unit 2 Christchurch Road, Baglan Industrial Park, Port Talbot, SA12 7DJ. Tel: 01639 825107