Healthy bowel movements are key to feeling good every day! When your bowel movements are disrupted, they can cause abdominal pain, constipation, bloating, and other discomforts. Don't panic—there are simple, natural solutions to help your digestion and restore regular bowel movements. Follow our tips and regain control of your stomach for a feeling of lightness and well-being every day!
Understanding the basics of good intestinal transit
What is intestinal transit?
Bowel movements are a bit like an epic adventure as your food and liquids conquer your belly, passing through the stomach and intestines, until their grand exit. A smooth bowel movement is the key to ensuring your body can eliminate waste smoothly, while keeping your digestive system in top shape. Thanks to good bowel movements, everything runs smoothly, without any traffic jams or delays. In other words, it's a smooth, traffic-free journey for a peaceful belly and guaranteed well-being!
The importance of regular transit
Regular bowel movements are more than just good digestion: they also help maintain the balance of your intestinal flora, strengthen your immune system, and reduce stress in your stomach. When constipation is not an issue and your bowel movements are regular, you can say goodbye to abdominal pain and bloating, for a feeling of lightness and comfort every day!
Tips to improve your transit
1. Include fiber in your diet
Fiber is the superhero of your bowel movements! It plays a crucial role in helping your bowels move properly and increasing stool volume, making it easier to pass. Fiber keeps your bowels active and your digestion smooth.
To boost your fiber intake and restore your gut flora , focus on foods like fruits (apples, pears, bananas), vegetables (broccoli, carrots, spinach), whole grains (oats, quinoa, brown rice), and legumes (lentils, chickpeas, kidney beans). These foods are not only rich in fiber, but also in prebiotics, which feed the good bacteria in your gut and promote a healthy microbiota. It's a great way to take care of your digestion while adding delicious flavors to your meals!
2. Drink enough water
Water is your best friend for maintaining smooth bowel movements and avoiding constipation! Drinking enough helps your body maintain the hydration it needs to keep stools soft and easy to pass. Water plays a key role in softening stool, making it easier for your intestines to move it through your digestive system.
If you eat a lot of fiber, hydration becomes even more important because fiber absorbs water and helps increase stool bulk. Without proper hydration, stools can become dry and difficult to pass, causing discomfort and constipation.
So, don't wait until you're thirsty to drink! Try to drink small, regular sips throughout the day to keep your digestive system in good shape. And if you're looking for additional tips to improve your digestion, our article on how to take apple cider vinegar will provide valuable advice to complement your gut wellness routine.
3. Maintain regular physical activity
Exercise is more than just a physical activity: it's a real ally for your digestion! By moving, such as during a pleasant walk, a bike ride, or even a swimming session, you stimulate the muscles of the colon. This helps speed the passage of food and waste through your digestive system, making transit smoother and less prone to constipation.
No need to embark on a marathon; simple, regular activities are enough to make a difference. Walking is particularly effective at gently activating blood circulation and stimulating your bowels. Cycling, with its fluid movements, engages the muscles of your lower body, and swimming, in addition to strengthening muscles, provides a pleasant massage for your stomach thanks to the water.
Physical exercise not only helps improve bowel movements, but also reduces the symptoms of constipation. So, with every movement, you boost your digestive well-being and feel lighter and more relaxed. It's the winning formula for keeping your stomach in great shape!
4. Incorporate probiotic-rich foods
Probiotics are true allies for your intestinal flora! These good bacteria, found in foods like plain yogurt, kefir, sauerkraut, miso, and tempeh, play a key role in maintaining the balance of your intestinal microbiota. They promote optimal digestion by helping break down food and absorb essential nutrients.
Probiotics help strengthen the good bacteria in your gut while limiting the growth of harmful bacteria. A balanced gut microbiota is crucial for maintaining regular and efficient bowel movements, as these good bacteria facilitate the passage of food and waste through your digestive system.
Foods like yogurt, rich in natural probiotics, are perfect for starting the day. Kefir, a fermented drink, is also a great choice for boosting your gut flora. And if you're a fan of spicier flavors, fermented sauerkraut or kimchi can not only add flavor to your meals but also help maintain a healthy bacterial balance in your gut.
Incorporating these foods into your daily diet can be a great way to support your digestion, improve your transit, and maintain a healthy gut flora. So, don't hesitate to mix things up and stock up on these fermented allies to keep your belly in shape!
5. Favor foods containing prebiotics
Prebiotics are like "superfoods" for your good gut bacteria! They're found in foods like onions, garlic, bananas, asparagus, leeks, and artichokes. These prebiotics aren't digested by your body, but they serve as food for the beneficial bacteria in your gut. By feeding these good bacteria, they help them multiply and function better.
6. Include sources of good fats in your diet
Healthy fats are the right oils for your bowel movements! They're found in foods like avocados, nuts, seeds (like chia or flax seeds), and olive oil. These fats play an essential role in lubricating the intestines, which helps stools pass more easily. In addition to being good for digestion, they also provide many other health benefits, such as strengthening the heart and nourishing the skin.
Including healthy fats in your diet helps your digestive system function more smoothly. For example, avocado toast or a handful of nuts for a snack are simple and delicious ways to provide your body with this natural oil. Olive oil, on the other hand, can become your ally in all your salad dressings and cooked dishes. These fats, far from being an enemy, are true allies for smoother transit and healthy digestion!
7. Limit the consumption of irritating and ultra-processed foods
Ultra-processed foods high in saturated fat can disrupt digestion and worsen constipation symptoms. Apple cider vinegar, diluted in water, can help soothe a digestive system irritated by an unbalanced diet. Apple cider vinegar aids digestion by stimulating the production of gastric juices, which helps improve the overall digestive process. To learn more, visit our page on the benefits of apple cider vinegar .
8. Adopt healthy bathroom routines
Take the time to attend to your natural needs without rushing. Avoid holding in your stool and try to go to the bathroom at regular times to accustom your bowel to a rhythm.
9. Practice relaxation techniques to reduce stress
Stress can really slow down your bowel movements. When you're tense, your body reacts by putting everything into "emergency" mode, which can block your bowel movements and cause constipation. Fortunately, there are simple tricks to relax your digestive system.
Activities like meditation, yoga, or even just a few deep breaths can make all the difference. Taking a moment to breathe calmly or practicing yoga poses can help your bowels relax and function better. Yoga, for example, combines movement and breathing, which helps release tension and promote better bowel movements.
So, the next time stress is getting to you, take a break, breathe deeply, or do some yoga exercises. This will help soothe your stomach and improve your digestion, simply and effectively.
10. Massage your stomach regularly
Abdominal massage can stimulate blood circulation and promote bowel movements. Gently massaging your stomach in a clockwise direction can help facilitate bowel movements and relieve constipation-related pain.
11. Review your meal combinations
Certain foods can really disrupt digestion if they're not combined properly. For example, mixing animal proteins (like meat) with heavy starches (like potatoes or rice) can be a bit too heavy for your digestive system. This can lead to bloating, indigestion, and a stomach that feels a little fuller than usual.
By trying to separate these types of foods in your meals, you give your digestive system a better chance of functioning efficiently. For example, opt for light proteins, like fish or vegetables, with low-glycemic vegetables, or eat your starchy foods with green vegetables. It's a small trick that can make a big difference for lighter, less uncomfortable digestion!
12. Adopt a regular mealtime routine
Eating at regular times each day helps your body establish a natural digestive rhythm. Avoid eating large or rich meals before bedtime to avoid disrupting your nighttime transit.
Mistakes to avoid
Misconceptions about laxatives and their effects
Laxatives may seem like a quick fix for constipation, but overuse can make your digestive system dependent on them. This can interfere with your bowel's natural function in the long run. Therefore, it's best to opt for natural solutions to improve your bowel movements, such as a high-fiber diet and staying hydrated.
Insufficient hydration
Not drinking enough water is one of the most common mistakes that slows down your bowel movements! When you're dehydrated, your stools can become dry and harder to pass. To keep your digestion in tip-top shape and avoid constipation, remember to drink between 1.5 and 2 liters of water per day. It's a small, simple step that can make a big difference for your stomach!
The total exclusion of fats from one's diet
Fats aren't the enemy of your digestion—quite the opposite! They're essential for healthy digestion. Excluding all fats from your diet can disrupt the proper functioning of your intestines and make digestion more difficult. Choose healthy fats, like those found in avocados, nuts, or olive oil, to promote optimal transit.
When should you consult a professional?
Identify the warning signs
If you experience persistent abdominal pain, frequent bowel movements, or noticeable changes in your bowel movements, it is important to consult a healthcare professional.
The importance of medical follow-up in the event of persistent problems
Medical monitoring is essential if you suffer from chronic digestive disorders. Your doctor can guide you in managing your symptoms and recommend appropriate treatments.
Following these simple tips can help improve your bowel movements and achieve a healthier stomach. Adopt these habits today for optimal digestion and daily well-being.
