Having regular bowel movements is key to staying healthy, but many people struggle with constipation. While adding fiber or taking laxatives may seem like quick fixes, nutritionist Nikkie Malhotra offers deeper insights into tackling this issue effectively.
Nikkie points out that constipation isn’t just about the frequency of your bathroom visits; it’s more about how well your gut is functioning. Recently, on Instagram, she emphasized that simple lifestyle adjustments can significantly improve digestion.
Here are three practical changes she recommends:
1. Morning Routine for Bowel Movements
Nikkie highlights that our gut has a natural rhythm, especially in the morning. To help train it to empty regularly, consider these steps:
- Wake up at the same time daily.
- Drink a glass of warm water right after getting up.
- Spend a few relaxed minutes on the toilet without straining.
2. Balance Fiber Intake with Hydration
Increasing fiber alone won’t help if you’re not also drinking enough water. Dehydration can lead to harder stools, making bowel movements more difficult. To balance this:
- Include soluble fiber in your diet, like that found in fruits or soaked seeds.
- Make sure to drink plenty of water throughout the day.
- Be cautious with excessive dry fiber.
3. Post-Meal Movement
Many overlook the importance of movement for digestion. It’s not just a gut issue; it’s also about physical activity. After meals, try to:
- Take a 10 to 15-minute walk.
- Engage your core gently.
- Avoid sitting right away.
What to Avoid for Better Digestion
To effectively combat constipation, it’s helpful to steer clear of certain habits, such as:
- Ignoring the urge to go.
- Relying on caffeine for bowel movements.
- Overusing laxatives or supplements like psyllium.
- Regularly eating cold or raw foods.
Signs of Healthy Bowel Movements
How can you tell if your digestive system is working well? Look for these indicators:
- Easy to pass stools.
- No straining required.
- Soft and well-formed stools.
- A feeling of complete emptiness.
- Having a bowel movement 1 to 2 times daily is usually normal.
There’s growing interest in gut health, and studies show that up to 20% of people deal with chronic constipation. Understanding gut function can also help with overall well-being and even mental health. According to recent research, gut health influences emotional health, as our gut and brain are closely linked.
While these tips can help improve your bowel health, it’s essential to consult a healthcare professional for personalized advice if you face chronic issues.
For a deeper look into related health topics, you might explore sources like the American Gastroenterological Association.
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clean bowel movements,constipation,increase fibre intake,gut motility,lifestyle changes
