One to three times a day on average, a healthy individual has regular bowel movements. But you’re not alone if you find that unfathomable. You can be a little behind schedule if it feels impossible for you to go at least once a day.
Simple factors like dietary restrictions, habit modifications, and even stress can cause irregular bowel movements, but they are easily restored with the correct care. The following three pointers will help you start digesting:
This post contains affiliate links that help support my writing here at JF. Therefore, I am so grateful for your support! Feel free to take a look at my disclosure page for info.
1. Give Fiber the Utmost Attention.
As far as excrement goes, you truly are what you eat. Furthermore, most Americans do not consume enough fiber, which is essential for regular bowel movements (1).
Fiber supports proper digestion, which is beneficial to the gut. Particularly soluble fiber contributes to stool bulking, whereas insoluble fiber shortens transit times.
For best digestion, regularity, and even laxation, look for an organic fiber potency, ideally a USDA-certified organic combination with both soluble and insoluble fiber.
My Top 3 Picks
![](https://i0.wp.com/jasminefeliciano.com/wp-content/uploads/2024/01/Konsyl-Organic-Psyllium-Fiber-2.png?resize=500%2C500&quality=80&ssl=1)
![](https://i0.wp.com/jasminefeliciano.com/wp-content/uploads/2024/01/Vital-Planet-Vital-Fiber-Powder-1.png?resize=500%2C500&quality=80&ssl=1)
![](https://i0.wp.com/jasminefeliciano.com/wp-content/uploads/2024/01/Garden-Of-Life-Raw-Organic-Superfood-Fiber-1.png?resize=500%2C500&quality=80&ssl=1)
2. Adopt Intermittent Fasting.
Time-restricted eating, commonly known as intermittent fasting, may aid in regulating digestion.
The first thing you should aim to do is fast for at least 16 hours, as we are trying to give the gut a break from all the digesting it has been doing. This implies that the time between your final meal of the day and breakfast is sixteen hours.
For instance, consuming one’s final meal at 8 p.m. and one’s first meal at 12 p.m. the following day would constitute a 16-hour fast. Additionally, it allows for adequate hydration in the morning, which can aid digestion (2).
![3 Things You Should Do Every Day to Stay Regular](https://i0.wp.com/jasminefeliciano.com/wp-content/uploads/2024/01/3-Things-You-Should-Do-Every-Day-to-Stay-Regular-pin.png?resize=683%2C1024&quality=80&ssl=1)
3. Maintain a Sleep Routine.
Establishing a consistent sleep schedule each night can greatly aid in fostering regularity.
Our circadian rhythm, which regulates both our sleep/wake cycles and our digestion, can be impacted by changes in our sleep patterns.
This could be the reason why many people defecate in the morning. Any alteration to your sleep schedule may result in altered colonic motility and delayed bowel motions (3).
To Wrap Things Up
Make eating more fiber-rich foods a priority for better digestion. To help with digestion and give your gut the breaks it needs, think about using a 16-hour fasting window as part of a routine of intermittent fasting. Keep up a regular sleep schedule as well to support your circadian rhythm, which is essential for controlling digestion and sleep patterns.
These three easy routines can support regular bowel motions and digestive health in general. Maintain a well-rounded schedule for a more balanced and harmonious digestive system. If you need to get back on track and things don’t seem to be working, take a look at this thorough guide on 4 Simple Yet Powerful Ways to Support Digestive Wellness.
Sources |
- Closing Americaโs Fiber Intake Gap: Communication Strategies From a Food and Fiber Summit – Diane Quagliani, Patricia Felt-Gunderson, 2017 (sagepub.com)
- Mild dehydration: a risk factor of constipation? | European Journal of Clinical Nutrition (nature.com)
- Circadian rhythms in the pathogenesis of gastrointestinal diseases – PMC (nih.gov)
Leave a Reply