The Quintessential Guide to Keeping your Bowels Healthy (Regular)
A healthy digestive system is essential for a healthy body and optimal weight loss. The following are some simple tips to keep your bowels in tip top shape:
1. WATER! WATER! WATER! Bowels need to be hydrated to pass stools. If you are experiencing hard stools that are difficult to pass it can often be lack of water as the culprit. Ensure you are drinking at least 2 litres of water per day. A good rule of thumb is to drink half of your body weight in fluid ounces every day and more if you are consuming coffee or alcohol.
2. Ground flax or chia seed – Enjoy 1-2 heaping tbsp. of ground flax or chia seeds daily – both are gentle sources of fibre that can help promote bowel movements. If you have been taking 1 tbsp. try increasing to two. Since I am egg-free, I use 1 tbsp. chia soaked in 3 tbsp. water for 10 minutes to replace 1 egg in most baking and adds fibre.
3. Fibre Supplement – Adding 1 tsp. of psyllium powder to your smoothie can be helpful. Or try Clear Fibre by Renew Life (9.5 g / 10 g serving), which is acacia gum with no additives. Avoid Metamucil – regardless of the formulation, there are dyes, maltodextrin (artificial sugar), sucralose (sugar) and other unpronounceable ingredients (what is included depends on the formulation).
4. Drink fresh lemon juice and warm water in the morning. Lemon juice is great for the liver to stimulate bile flow, which gets the rest of the digestive system humming along.
5. Probiotics – healthy bacteria in our gut is essential for the proper breakdown and absorption of nutrients from our food as well as proper elimination. Plain yogurt with probiotics is a good place to start. Other food sources of probiotics include naturally fermented sauerkraut, kefir, miso and tempeh. For many, supplementation is needed for a more therapeutic amount of these healthy bugs.
6. Magnesium –Magnesium is the 2nd most abundant mineral in the body next to calcium. Magnesium stimulates peristalsis, which is the rhythmic contraction of your digestive system, moving things along the digestive tract. Great sources of magnesium include; dark leafy green veggies, whole grains, pumpkin seeds and black beans. Talk to your nutritionist or natural health provider about supplementing with magnesium.