Eat Well: Recipes

Digest This! Tips to Keep Your Bowels Moving

Published: August 22nd, 2012
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When it comes to spending time on the ‘throne’ some of us visit it a lot less than others.  What’s normal and what isn’t normal?  In one study of 20,630 participants, meat eaters and herbivores each averaged at least 1 bowel movement/day.  If you don’t average at least 1 bowel movement each day, you should be asking yourself, why?

Everything from toxins, antibiotics, processed foods, aging, stress, and dairy intolerance all wreak havoc on your digestive system. While many factors influence our bowel habits, poor diet and a lack of exercise are the most common causes of constipation. In the study of 20,630 participants, the average number of bowel movements per week increased as the intake of fiber and water increased.  Similarly, vegetarians and vegans had more bowel movements than meat-eaters and fish-eaters.  Brisk exercise also resulted in more bowel movements per week.

If you experience constipation or other types of GI (gastrointestinal) discomfort at any rate, check out these tips to help get you visiting the ‘throne’ on a regular basis.


These are friendly bacteria that promote digestive health and overall well-being.  Probiotics help to promote healthy digestion, support natural resistance and replenish beneficial, healthy bacteria that may be depleted as a result of poor diet, taking certain antibiotics, food poisoning, traveler’s diarrhea or poor overall digestive health.  They help improve regularity, reduce bloating and stomach discomfort.  Probiotics boost the immune system and natural defenses too!



This encourages colon health by helping to speed food through the digestive system by serving as a bulking agent for relief of occasional constipation.  Daily intake of fiber provides balance, attracts water and softens the stool.  Fiber also provides an effective aid to eliminate unwanted toxins from the body.

I recommend taking in 25-35 grams of fiber per day for the average adult.



Digestive enzymes help to ease digestion, release vital nutrients and support healthy digestive function.  These are to be taken before meals and are especially useful when you know you’ll be eating food that is not typical to your diet.

I recommend taking enzymes on an as needed basis.


A high fiber diet rich in whole foods, fruits and vegetables with plenty of fluids is the best starting point to improving bowel regularity.  Implementing supplements in combination with proper diet and lifestyle habits will give you the best combination of a happy, healthy, and regular digestive tract.


Which of these have you tried and how have they helped you?

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