5 simple steps to better bowel health
Whether you have a soft spot for fried foods or a penchant for a pick and mix, we’re all guilty of indulging in foods that are bad for our bowels. Catering to those cravings can leave us feeling gassy, sluggish and bloated and can cause long term health issues if you eat them too often. Think heartburn, chronic constipation and even bowel cancer.
The benefits of having a healthy bowel don’t stop at the digestive system. We’ve all heard of the mind-gut connection, but did you know that a healthy gut microbiome also plays a vital role in the nutrients biotin and riboflavin, two B vitamins that control hair growth? On top of brain health and hair growth, making sure your bowel is healthy will keep your heart, liver and skin in check too.
The bowel is made up of the small intestine and the large intestine. After food is broken down in the stomach, it is sent to the small intestine where all of its nutrients are absorbed. Afterwards, in the large inestine, food passes through the colon, where the water is absorbed, and then it travels to the rectum.
Despite the intricacy of the digestive system, keeping it in tip-top condition is surprisingly easy. Here are 5 simple steps for better bowel health:
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Fibre is the key to keeping things moving through the digestive system. It bulks up our poo and makes it easier to pass which means waste products spend less time inside our bodies. However, if you are increasing your fibre intake, make sure to stay hydrated otherwise you’ll risk becoming constipated. The recommended fibre intake for adults is 30g per day, you can increase yours easily by eating more whole grain and whole wheat cereals, bread and pasta.
Take your time at mealtimes
Eating too quickly can wreak havoc with your digestive system. If you don’t chew your food enough, the particles that you swallow can be too big. This means the glands, muscles and enzymes that break the food you eat have to work even harder to get their digesting job done. If you are feeling bloated and uncomfortable after your meals, try to reduce your portion size, chew well and eat regularly.
Say goodbye to binge drinking
With the NHS defining binging as drinking eight units of alcohol in one session for men and six units in one session for women, a lot of people in the UK are guilty of it. In fact, on average, we drink around 18 units a week. While the occasional drink will not harm your digestive system, binge drinking increases acid production in your stomach which can lead to heartburn.
Move so your food can too
Living a sedentary lifestyle can increase the risk of constipation, wind and bloating. Exercise increases the blood flow to all of your muscles, which stimulates the gut muscles. Getting the recommended 150 minutes of moderate exercise a week will keep the muscles in your digestive system moving, meaning food will pass through more quickly even when you’re resting.
Stress bust for a healthy bowel
There are more than one hundred million neurons in the digestive tract, so, it’s no wonder that our tummies seize when we have too much on our plates (literally and metaphorically!). Although stress might be beneficial in the short term, when everyday pressures build up, so does the amount of gastric acid in our digestive systems. If you think stress is causing your discomfort, try some stress management techniques like breathing, meditation, or following a routine.
Although these tips lay the foundations for a healthy bowel, everyone’s body is different! You should implement these strategies into your lifestyle slowly to see if they work for you. After all - drastic changes are never good for anyone’s health!
If you need extra support for your bowel, visit our talkbowel hub where you’ll find loads of actionable advice and expertise!
Sources: https://www.nhs.uk/live-well/eat-well/five-lifestyle-tips-for-a-healthy-tummy/
https://www.nutrition.org.uk/healthyliving/basics/fibre.html
https://alcoholchange.org.uk/alcohol-facts/fact-sheets/drinking-trends-in-the-uk
Information contained in this Articles page has been written by talkhealth based on available medical evidence. The content however should never be considered a substitute for medical advice. You should always seek medical advice before changing your treatment routine. talkhealth does not endorse any specific products, brands or treatments.
Information written by the talkhealth team
Last revised: 26 August 2021
Next review: 26 August 2024
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