For many of us, our digestive system seems to do what it wants to do with no discernable warning signs. While some days may pass just fine, you may have experienced many difficult days in the bathroom. However, it might surprise you to learn that there are several easy ways to control your digestive health. In this post, we share our top seven tips for better bowel movement to help you make your bathroom trips with ease.
But why is this something you need to improve? There’s a good reason to pay attention to how often and how easily you go to the bathroom. Regular bowel movements are essential to your overall health. If your bathroom trips are less than ideal, it could lead to more serious problems, such as hemorrhoids or colon disease. This risk increases if you’re having a hard time, experience sharp pains, or go too often.
Your bowel movements have a lot to do with the fiber you eat every day. Fiber is the part of plant-based foods that our body can’t digest, and instead uses to create the stool that we pass. Two types of fiber are important: soluble and insoluble fiber.
Soluble fiber gives stool the soft foundation it needs to pass through our digestive system smoothly. Insoluble fiber provides the bulk of the stool and keeps it moist, which also helps it pass easier. Both kinds of fiber are essential for normal bowel movements.
To add fiber to your diet, simply add in food like whole grains, fruits, vegetables, and the like. However, be careful about how much you’re taking every day — suddenly taking too much fiber can have the opposite effect and cause constipation. Instead, add fiber gradually. This can be done easily by taking Bona Vita’s 8-in-1 Choco! In its delicious hot choco form, it’s packed with just the right amount of fiber you need for the day.
Aside from fiber, proper hydration is essential for achieving healthy and consistent bowel movements. If we don’t take in enough water, then our body turns to another source — the large intestine. Our cells draw water from our food and our forming stool, which makes it much drier and harder. As a result, they become difficult to pass.
Consider the last time you drank water, and how much you’ve had for the whole day. If you’re currently constipated and have barely drunk water today, this may be the cause of your problem. Plus, drinking lots of water can trigger some much-needed bowel activity.
Your intestines constantly move to pass stool. If you’re experiencing constipation, you can stimulate a more vigorous movement with some exercise. Physical activities like walking, swimming, and even stretching can all promote increased bowel movement. It doesn’t even have to be that strenuous, moving for just 10 minutes can help your intestines immensely. To make long-lasting changes to your lifestyle, we recommend having some light exercise daily to maintain proper circulation, movement, and stimulation for your intestines — resulting in a much healthier bowel.
While some may struggle with hard-to-pass stools, others may struggle with stools that are too loose. In these cases, cutting out food that irritates your digestive system is the best solution. Examples of these foods include:
Many people see this list and groan at the fact that coffee is on it. However, it’s important to note that only regular coffee can cause diarrhea-like bowel movements. Specially made coffee like Bona Vita’s 8-in-1 contains several ingredients that promote a healthier digestive system. It contains guyabano, moringa, and mangosteen, which are all filled with fiber and magnesium — essential nutrients for well-formed stool!
Laxatives can have powerful effects on your digestive system. Taking a laxative can quickly relieve constipation and trigger regular bowel movements. Surprisingly, there are ‘natural’ laxatives that can be found in a variety of foods and are just as effective as regular laxatives. Some examples are:
While many of these options may be hard to find at your local grocery store, Bona Vita has a convenient source of mangosteen and senna leaves for you — our BonaSlim 15-in-1 coffee! In addition to these natural laxatives, we also have Inulin fiber and Psyllium husks to aid your digestive system.
Another way you can improve your bowel movements has to do with how you’re sitting. While you’re in the bathroom, try finding a position that triggers bowel activity. One good way to do so is to lift your legs slightly to change the angle of your colon. Toilet footstools are one item that you can add to your bathroom to help you do this. Some people find that it results in more comfort and effectiveness — which has been proved by a study!
Lastly, be mindful of your body. Pay attention to when your body feels the need to go and try not to postpone it for later. Our bodies have an internal clock, and it’s best to work with it rather than against it. While most people feel this signal in the morning, this is by no means a hard and fast rule. Everyone’s body is different, so don’t try to force yourself to go at certain times. Following our body’s signals at the right times can help this process go much more smoothly.
A healthy bowel means a healthy you! Our digestive systems require the right food, water, and practices to process and pass stools properly. Following these seven tips for better bowel movement are essential for a more comfortable bathroom experience.
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