What is the healthy frequency with which to have a bowel movement? | The State
Bowel movements are as necessary and important as urination, since both are ways in which our body frees itself of waste. As indicated in Cuídate Plus, having a healthy frequency for bowel movements is related to our health and digestion.
Ángela Quintas, Bachelor of Chemical Sciences and Master in Dietetics and Human Nutrition, indicates that we should evacuate 3 times throughout the week and that, when this does not happen, it is very likely due to a case of constipation.
How often should we evacuate?
According to Quintas, having a bowel movement three times a day or three times a week is within normal limits, and if the amount of our stools is less than that, that will indicate that we suffer from constipation.
According to the specialist, the solution to being constipated is not the use of laxatives, and that because this can cause poor absorption of key nutrients such as fat-soluble vitamins, iron, or calcium.
First of all, according to Quintas, we should measure our fiber and fluid intake. If we increase our fiber intake per day, the stools will be less time in the colon, and will have a greater volume.
Such an increase in fiber intake should be done gradually to avoid gas formation. In this scenario, it is important to perform progressive adjustments to our diet so that the increase in fiber intake does not happen suddenly.
Practice any sport it is another way to avoid constipation, along with the consumption of water and fibrous foods. This activates the body and promotes bowel movement, making bowel movements easier.
Tips to improve gut health
Quintas offers a series of additional recommendations so that we enjoy an optimal intestinal health. These recommendations are:
- Avoid the abuse of drugs such as anti-inflammatories, cortisone, acetylsalicylic acid, and proton pump inhibitors.
- Take antibiotics only when they are strictly necessary.
- Don’t forget to include fiber in your diet.
- Learn the habit of going to the bathroom in a specific hour or hours.
- Reduce the consumption of sugar and highly processed foods.
- No Smoking.
- Do not abuse fats.
- Maintain our weight.
- Have a varied diet with fruits, vegetables, legumes, whole grains, low-fat proteins, olive oil, among others.
She also points out that drinking coffee on an empty stomach encourages bowel movement because caffeine stimulates neurons of the enteric nervous system in the intestine. These give the order to produce contractions in the muscular walls there, generating the need to go to the bathroom.
Despite the above, it is important that you are aware of the particularities of your diet and lifestyle in general so that you have an idea of what would be the most suitable frequency for you.
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