[vc_row][vc_column][vc_column_text]Bowel habits aren’t generally things that people talk much about. This can lead to many different assumptions about what is “normal” regarding how often you go and what the process is like. Some people may not pay much attention to their bowel habits, while others may be overly preoccupied or burdened by them. This may be especially true for people who have irregular bowel habits.
This leads to the question, what is regularity anyways? And is it the same for everyone? Here we’ll dive into all you need to know about bowel regularity.
Bowel Regularity: What It is & Why It Matters
Many people don’t realize that your bowel habits actually say a lot about the health of your body. Your bowel is part of your digestive tract, and a bowel movement is what
removes waste products from your body after digestion is completed. Having irregular bowel movements can therefore indicate problems with your
digestive health, or “gut”.
The health of your gut is also
connected to many other parts of your body, including your
immune system, which influences your likelihood of getting certain diseases. And as mentioned, bowel movements remove toxins and other waste products from your body. So, having abnormal bowel movements can also lead to improper detoxification. Each of these things help explain why it is so important to experience regular bowel movements.
What is regularity?
Regularity refers to how often you have a bowel movement. It may also involve what your bowel movements look like and how they feel. Yet what is “regular” may vary from person to person.
When it comes to frequency, what is considered “
regular” can vary from once a day to three or four times per week. For many people, having a bowel movement daily is ideal. Yet others may still have a healthy digestive tract even if they go slightly less often.
In terms of other factors like size, shape and color, these things will vary depending on a
variety of factors, including:
- Your diet
- The health of your gut microbiome
- Medications you may take
- How hydrated you are
- Your overall lifestyle, such as how much your exercise, your stress levels, etc.
Each of these factors influences the composition of your stool as well as how long it will stay in your colon before being expelled. A normal, healthy stool should be brown, soft and easy to pass. You can refer to the
Bristol stool chart to find examples of other types of stools and what they may mean.
If your stools are frequently hard, difficult to pass and/or only happen a couple of times per week, you likely have irregular stools. Having just one irregular stool is not often a cause for concern. Yet if you frequently experience these bowel habits, or if your bowel habits suddenly change, it is important to reach out to a doctor to help determine the root cause.
Tips for promoting regularity with your bowel habits
If you are experiencing irregular bowel movements, there are some things you can do to help. Here are some things to focus on:
- Eat enough fiber. Foods high in fiber, such as beans, nuts and fruits and vegetables, help add bulk to your stool and make them easier to pass. According to the Dietary Guidelines for Americans, adult women need anywhere from 22 to 28 grams of fiber per day. Adult men need between 28 and 34 grams per day.
- Drink plenty of water. Water is also essential to keep things moving through your digestive tract. Even if you eat a high-fiber diet but don’t drink enough water, you are likely to experience constipation. Plus, drinking enough water is extra important if you do not already eat enough fiber but are starting to increase your intake. Drinking enough water can limit possible short-term negative side effects of increasing your fiber intake such as gas or bloating.
- Increase your physical activity. Being sedentary is a known contributor to constipation or other irregular bowel habits. Even just 30 minutes of moderate exercise can help stimulate your bowels and promote regularity. If you’re not able to do consistent exercise, even being intentional about being upright and walking around more often can help.
- Listen to your body. Try not to fight the urge to have a bowel movement, since this can lead to constipation as well hemorrhoids. Rather, allow yourself to have a bowel movement as soon as you are able to when you feel the urge.
- Adjust your positioning. The position of your body can also impact your ability to have normal bowel movements. The most natural position is a squat, in which your knees are higher than your hips. To do this, it may help to rest your feet on a stool and lean slightly forward. This position helps to relax the bowel muscles to effectively let stool out.
In addition, try to avoid using laxatives or even stool softeners unless these other efforts have failed, or until directed to do so by a medical professional. Overuse of these medicines can lead to an unhealthy digestive tract and other
side effects like dehydration. They can also interfere with your body’s natural ability to produce a bowel movement on its own.
In summary
Having regular bowel movements is a sign of good health. What is considered regular can vary slightly from person to person, but generally involves having a soft and brown bowel movement nearly every day. Things like your diet, lifestyle and medication use can all impact your bowel habits. To help promote better regularity, try to eat enough fiber, stay hydrated and get plenty of physical activity. If your bowel habits suddenly change or you are not able to achieve regularity even with diet and lifestyle changes, it is best to see a doctor as soon as possible.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_text_separator title="Featured Products" border_width="2"][vc_row_inner equal_height="yes" content_placement="middle" gap="35"][vc_column_inner width="1/3"][vc_single_image image="179184" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1729873115898{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/sprout-living-probiotic-almonds-italian-truffle"][/vc_column_inner][vc_column_inner width="1/3"][vc_single_image image="179183" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1729873127148{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/maryruths-3-in-1-digestive-health-probiotic"][/vc_column_inner][vc_column_inner width="1/3"][vc_single_image image="179182" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1729873138421{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/culturelle-bloating-gas-defense"][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row]
