Eat more fiber.
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Fiber helps promote digestive regularity, which is good for the gut.
This hefty daily fiber need takes some real intention and a plant-plentiful dietary approach.
In reality, most Americans are only consuming about 16 grams of daily fiber (yikes!
), with only5% of the U.S. populationachieving sufficient intake.
Our country has a serious fiber problem.
Together, these ingredients support regularity, gut motility, healthy bowel movements, and all-around stellar gut health.
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Consume prebiotics and probiotics.
Here areour favorite probiotic supplements.
Drink plenty of water.
Water helps nudge waste out of your colon, sodrinking plenty of waterdaily is vital for healthy bowel movements.
This is because itsoftens stool1, making it easier to pass.
(For specific estimates, talk to your health care provider or a registered dietitian.)
Create a routine.
Believe it or not, your routine can dramatically impact the health and regularity of your bowel movements.
And while that morning scenario is broad (hey, personalize for your life!)
Add herbs and spices to your dishes.
Include more physical activity.
You already know that exercise is good for your health, but it may improve your digestion as well.
Do some breathwork.
As a result, your digestion can be negatively affected.
Make room for unsaturated fats.
Alternatively, saturated fat (like the kind in fried foods) may stop you up.
In fact, in a recentNutrientsreview, researchers found an association betweensaturated fat intake3and suboptimal poop frequency.
Change up your poop position.
To help your body poop easier, consider elevating your feet slightly while you’re on the toilet.
A stool like theSquatty Pottycan promote ideal alignment and optimal stool evacuation.
Consider acupuncture.
Acupuncturemay help you poop better by stimulating specific pressure points and relieving tension.
Take magnesium to promote laxation.
This essential macromineral is acommon nutrient gapin our nation, and it also happens to also promote bowel movements.
