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Promoting bowel movements: tips for regular stool
Many people experience constipation at some point, which can cause a lot of discomfort. Symptoms may include bloating, feeling like you're carrying a burden, and pressure pain. Fortunately, there are several ways to support your bowel movements and improve your gut health. In this blog, we discuss practical tips to promote regularity, ranging from dietary adjustments to the importance of exercise and adequate hydration.
Topics in this article
- What is a healthy bowel movement?
- Soluble and insoluble fibers
- The importance of drinking enough water
- The role of exercise in healthy digestion
- How stress affects digestion
- The importance of regular eating patterns
- The difference between acute and chronic constipation
- Insentials Gut Repair Day & Night Pack
What is a healthy bowel movement?
A regular, comfortable bowel movement is a sign of healthy gut transit. This means a transit that occurs without excessive effort or pain. While there is no absolute norm for frequency, most specialists believe that a healthy person should have bowel movements between three times a day and three times a week. [1]
In addition to frequency, consistency is also important. The Bristol Stool Chart is a tool often used to assess the consistency of stool. It categorizes stool into seven types, ranging from very hard to liquid. Generally, a healthy stool is considered to be between types 3 and 4, meaning stool that is well-formed but flexible. Types 1 or 2 are often associated with constipation, while types 5 to 7 may indicate diarrhea or rapid digestion. [2]
Besides texture, there are other signs of healthy digestion, particularly the absence of abdominal pain, bloating, and sudden changes in bowel habits. Optimal digestion means efficiently eliminating waste while absorbing essential nutrients for the body.
Soluble and insoluble fibers
Eating fiber-rich foods is recommended for healthy digestion and regular bowel movements. [3] Fiber is a plant-based component that plays an important role in the proper functioning of the intestines. There are two categories of fiber: soluble and insoluble.
Both are important for a well-functioning digestive system, but they work in different ways:
- Soluble fiber absorbs water and forms a gel-like substance in the intestines. This slows digestion, which can help stabilize blood sugar levels and lower cholesterol. Additionally, soluble fiber helps soften stool, making bowel movements easier. You can find soluble fiber in foods such as oats, legumes, apples, and carrots.
- Insoluble fiber does not dissolve in water. Instead, it adds bulk to stool, helping food move more quickly through the digestive system. This helps prevent constipation and promotes regular bowel movements. Insoluble fiber is found in products such as whole grains, nuts, seeds, and vegetables like broccoli and cauliflower.
A good balance between these types of fiber supports healthy digestion and helps counteract both constipation and diarrhea.
The importance of drinking enough water
Drinking enough water is important for the digestive system and thus for proper gut transit. [4] It softens the stool, making it easier to pass through the intestines. Hard, dry stool complicates this passage, leading to constipation.
Soluble fiber absorbs that water, increasing the bulk of the stool and allowing it to move more easily through the digestive system. However, increasing fiber intake without drinking enough water can have the opposite effect, resulting in hard stool and worsening transit issues.
For optimal hydration, it is recommended to drink at least 1.5 to 2 liters of water per day, especially if fiber intake is high.
The role of exercise in healthy digestion
With physical activity, you stimulate the muscles of your abdomen and colon. This enables peristaltic movements, which are muscle contractions that help push food through the digestive tract. In other words, exercise promotes gut circulation, reducing the risk of constipation.
According to research, [5] a sedentary lifestyle can lead to a slowdown in digestive functions, causing issues with gut transit. Regular exercise can stimulate the intestines, keep transit under control, and reduce symptoms of bloating. Moderate exercise is often sufficient to stimulate the intestines.
How stress affects digestion
Under stress, the body activates the "fight or flight" response, which can impact digestion. The brain communicates with the intestines via the gut-brain axis.
As a result, the intestines can become more sensitive, as seen in irritable bowel syndrome (IBS). This hypersensitivity can cause irregular muscle contractions in the intestines, leading to rapid or slow gut transit. This, in turn, can lead to poor nutrient absorption and discomforts such as bloating, abdominal pain, and irregular bowel movements.
Stress affects the production of hormones such as cortisol, which reduces blood flow to the digestive system and can exacerbate constipation. Studies [6] show that stress can disrupt gut microbiota, affecting digestive health and regularity.
The importance of regular eating patterns
The difference between acute and chronic constipation
Constipation occurs in many people at various times in their lives. It is important to distinguish between acute constipation and chronic constipation. [8]
Acute constipation is often temporary and usually relates to changes in diet or lifestyle. This form of constipation typically lasts a few days to a week and can often be resolved with simple measures, as described above. This type of constipation is common among people who travel and suddenly eat differently or at unusual times.
Chronic constipation, on the other hand, usually lasts several weeks or even months. This type of constipation can be caused by functional bowel disorders, hormonal imbalances, or medication side effects. In this case, it is advisable to contact a doctor to diagnose and treat the issue.
Insentials Gut Repair Day & Night Pack
Cellular repair or autophagy of your intestinal cells also occurs at night. The Gut Repair Day & Night duo combination provides natural restoration of your digestive system without laxative side effects. The pack contains two different formulas, each designed to meet the specific needs of your digestive system at different times of the day.
Insentials Gut Day, taken in the morning, contains, among other ingredients, Angelica Archangelica L, commonly known as angelica root. Angelica Archangelica L is a general restorative product for maintaining bodily functions. It helps maintain healthy liver function, supports digestion, and aids in the body's purification. It is also useful for maintaining physiological cleansing functions.*
Insentials Gut Night, taken before bed, includes:
- Ginger, which helps support digestion, contributes to the normal function of the digestive tract, supports physical well-being, and contributes to the normal functioning of the stomach during early pregnancy.*
- Lemon balm, which aids in supporting digestion, contributes to the normal function of the digestive tract, supports physical well-being, and contributes to the normal functioning of the stomach during early pregnancy.*
- Milk thistle, which supports liver health, contributes to liver protection, enhances the liver's detoxification potential, helps maintain liver function, and promotes digestion and body cleansing.*
Vitamin B6 contributes to normal protein and glycogen metabolism.
The Day & Night Gut Repair Pack stands out with its 360° approach, aimed at improving the well-being of digestion and gut health in the long term, without a laxative effect. It offers continuous support to enhance overall gut health.
*Health claim pending European approval
Insentials supplements bowel movement promotion
Sources:
[1] Dalziel, J. E., Spencer, N. J., & Costantini, L. (2023). Gut-brain axis regulation of gastrointestinal function. Nature Reviews Gastroenterology & Hepatology, 20(4), 221-237. https://pubmed.ncbi.nlm.nih.gov/38327148/
[2] Quigley, E. M. M., & Craig, O. (2019). The Bristol Stool Form Scale – A useful tool in clinical practice and research. Nature Reviews Gastroenterology & Hepatology, 16(9), 551-552. https://pubmed.ncbi.nlm.nih.gov/31587553/
[3] Kim, J. M., Lee, J. K., & Choi, S. H. (2023). Dietary fiber intake and its role in promoting gastrointestinal health: A review of recent evidence. Journal of Nutrition & Health, 56(2), 141-152. https://pubmed.ncbi.nlm.nih.gov/37078654/
[4] Elia, M., & Cummings, J. H. (2007). Physiological aspects of energy metabolism and gastrointestinal effects of carbohydrates. The Proceedings of the Nutrition Society, 66(3), 463–474. https://pubmed.ncbi.nlm.nih.gov/17637094/
[5] Dukas, L., Willett, W. C., & Giovannucci, E. L. (2003). Association between physical activity, fiber intake, and other lifestyle variables and constipation in a study of women. The American Journal of Gastroenterology, 98(8), 1790-1796. https://pubmed.ncbi.nlm.nih.gov/12907333/
[6] Qin, H. Y., Cheng, C. W., Tang, X. D., & Bian, Z. X. (2014). Impact of psychological stress on irritable bowel syndrome. World Journal of Gastroenterology, 20(39), 14126–14131. https://pubmed.ncbi.nlm.nih.gov/25339801/
[7] Mishra, A., Majeed, Z., & Pal, M. (2019). Impact of meal frequency and timing on health and disease. Journal of Clinical and Translational Hepatology, 7(2), 119-126. https://doi.org/10.14218/JCTH.2018.00054
[8] Bharucha, A. E., Pemberton, J. H., & Locke, G. R. (2013). American Gastroenterological Association technical review on constipation. Gastroenterology, 144(1), 218-238. https://pubmed.ncbi.nlm.nih.gov/23261065/