Having regular bowel movements (ideally once a day) is essential to efficiently eliminate toxins and excess hormones that are circulating in the body. However, many individuals struggle with constipation and irregular bowel movement. So, for those who relate to this struggle, here are a few ways to boost your toilet time.
1. Eat more leafy greens
Leafy greens contain magnesium, which helps calm the nervous system and support proper muscle contractions, especially in the gastrointestinal tract (GIT). When we are calm, we are less likely to get constipated as food moves along properly down the GIT.
Tip: add 1-2 palm-sized portion of leafy greens; swiss chard, spinach, kale to your meals. You can increase at your own pace to avoid any discomfort.
2. Eat more fibre
Fibre not only helps move stools along the GIT, but it also nourishes gut bacteria supporting the breakdown of foods and toxins.
Foods rich in fibre:
- Chia/pumpkin seeds 1tbsp = ~5g of fibre
- Cooked oats ½ cup = ~4g
- Sweet potatoes ½ cup = ~4g
- Spinach (fresh) 1 cup = ~4g
- Lentils ½ cup = ~8g
- Almonds 1 handful = ~4g
- Banana 1 small = ~3g
- Raspberries 1/2 cup = ~4g
- Optimal target: 25g-30g per day.
Extra tip: Add 1tbsp daily of each seed onto salads, oatmeal, smoothies or roasted vegetables. These seeds have gel-forming properties which bind together and help soften stool supporting regular bowel movements.
3. Consuming prunes
Prunes contain insoluble fibres which help sweep out debris from the GIT encouraging movement through the intestines (this can have a mild laxative effect on some individuals).
Tip: If you are experiencing constipation, start with 3-5 prunes daily.
4. Being hydrated
This is essential for helping fibre move foods along the GIT. Without enough fluid, some fibres may not be broken down properly. This can increase the risk of constipation.
Tip: Aim for 1-1.5L per day (including herbal teas) is a good base to start with. More hydration is needed depending on how active an individual is.
5. Use a stool while on the toilet
This simple elevation helps position our body in a more natural elimination posture. This reduces stress and strain on the pelvic floor muscles, allowing a more relaxed bowel movement.
A small tip is to use your bin as a footrest, if you don’t have a stool.
Daily consistent habits can have a positive impact long term. There’s no one-size-fits-all, but these tips generally work for those dealing with constipation or slow bowel movements. Most importantly, allow your body to adjust to new changes, there is no rushing the process!