When your digestive tract isn’t working at its optimum level, it’s likely everything will feel a bit…off. For many, that’s putting it mildly: Certain gut-health issues can interfere with daily living, in terms of both physical and mental-health-related effects. (Research supports a relationship between feeling depressed and suffering from irritable bowel syndrome.) To be sure, gut health is a complicated matter, and pinpointing what exactly may be causing distress in your body can require some detective work. But, a recent study offers some advice from which everyone can benefit.
The study, published in the journal Gastroenterology, found that adding a serving of whole fruit and cereal grains to your diet each day can help reduce the disk of diverticulitis, which is a common inflammatory bowel condition that’s often connected to a lower-fiber, highly processed diet. The study’s big takeaway? Many Americans aren’t getting enough fiber, and that can lead to serious problems for your gut. But fiber from fruit can help.
The actionable takeaway seems simple—eat fruit and grains—but it seems we do, indeed, need the reminder. Research shows a whopping 95 percent of Americans don’t get the recommended amount of fiber in their diet, which, per the Academy of Nutrition and Dietetics, is between 21 and 38 grams per day, depending on gender and age. “Low-fiber diets reduce the volume and water content of the stool. This predisposes to constipation that in turn increases pressure within the colon that can weaken the muscles of the colonic wall, resulting in a herniation, or diverticular pouch,” reports the New York Times.
Check out this video for more tips on how to boost gut health, according to an RD:
Wondering what to snack on to get the most benefits of fiber from fruit? A large apple and pear, both noted for reducing the risk of diverticulitis, have more than 5 grams of fiber each. And one cup of avocado packs about 10 grams of fiber and is a good source of both soluble and insoluble fiber. (What? You expected a good-for-you hit list without everyone’s favorite healthy fat?)
So the next time you need a snack, go with your gut and reach for some fruit. Sometimes, boosting digestive health really can be that simple.
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How often should you poop? It’s one of those questions that doesn’t come up in polite conversation, but everyone secretly wonders about it. From once a day to a few times a week, everyone’s pooping habits can be different. While some of us are regular “clockwork” poopers, others might skip a day or two. But how often should you actually go? Ahead, we break down the healthy range and what different pooping patterns can mean for your gut health (including when your bathroom rhythms might warrant a trip to your healthcare provider).
board-certified gastroenterologist at the Gastroenterology Institute of Southern California
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How many bowel movements are considered ‘normal’?
Well, it depends on what’s normal for you. In fact, there’s quite a spectrum when it comes to poop frequency. “A normal number of bowel movements can range from one to three times per day to three to four times per week,” says Peyton Berookim, MD, FACG, a board-certified gastroenterologist at the Gastroenterology Institute of Southern California. Wherever you fall into this spectrum, whether it’s three times a day or three times a week, is how often you should be pooping. But pooping more or less than this range may be a sign of an underlying health concern (more on this below).
However, the number of poops you take every day (or week) isn’t the only indicator of gut health. Comfort (i.e. how easy it is to push out your poop) is too. “What really matters is that people have complete, spontaneous bowel movements,” Dr. Berookim says. “This means having soft stool, evacuating completely without straining.”
Why is everyone’s pooping schedule so different?
“Numerous factors can influence an individual’s pooping schedule,” Dr. Berookim says. Here are just a few things that can affect your daily number of bowel movements, per Dr. Berookim:
Underlying health conditions such as thyroid problems, inflammatory bowel disease (IBD) such as Crohn’s disease and ulcerative colitis, a gut infection, or a colon tumor
What to do if you’re worried about your pooping frequency
Again, there’s no exact quota of bowel movements that you need to be hit. Some people go a few times a day, while others are good with a few times a week. What really counts is what’s normal for you. However, if you think you poop too much or too little, or if your pooping schedule has changed suddenly, it may be a good idea to reach out to your healthcare provider for guidance.
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“It’s important to pay attention to changes in your bowel habits, as they can indicate underlying health issues,” Dr. Berookim explains. Your provider can run several tests (e.g., bloodwork to check your thyroid levels) to see if something is affecting your stool frequency, he adds.
You can also try a few simple home remedies to get your poops back on track. Often, it’s just a matter of tweaking your daily habits. Here are Dr. Berookim’s gut-friendly tips:
Increase your fiber intake: “Fiber can help with both diarrhea and constipation by bulking up stool,” Dr. Berookim says. Just make sure to start slowly. Adding too many fiber-rich foods to your diet too fast can lead to uncomfortable bloating and gas.
Add more movement to your routine: “Physical activity is also important as it stimulates intestinal function,” Dr. Berookim says. When you don’t move enough, your gut can get sluggish. “This is why many hospitalized patients who are bedridden become constipated,” he adds.
Stay hydrated: Drinking enough water is crucial for combatting constipation. “Individuals should drink approximately 1 ounce of water per kilogram of weight,” Dr. Berookim says. So, say you weigh 68 kilograms (that’s approximately 150 pounds), aim to sip 68 ounces (about eight and a half glasses) of H20 each day to keep things flowing smoothly in the bathroom.
Manage stress: “Stress typically increases gastric secretions, leading to diarrhea,” Dr. Berookim says. He recommends stress-busting practices like meditation and yoga to help regulate your stress levels and your bowels.
Try a probiotic: “Probiotics can help balance gut bacteria, which can help both diarrhea and constipation,” Dr. Berookim says. Before you take a probiotic (or any new supplement), though, it’s always a good idea to check in with your provider to make sure it’s okay.
Use a footstool when you poop: If you’re struggling to poop, the Squatty Potty ($21) is a great tool to rely on. “Placing the foot on a stool … straightens the rectum and relaxes the puborectalis muscle, making it easier for stool to pass through,” Dr. Berookim says.
When to see a healthcare provider about your poop schedule
We’re all unique, and our pooping habits are no exception. What may be normal for you, may not be healthy for someone else. As long as your poops are consistent, soft, and seamless (i.e., you don’t pop a blood vessel trying to push them out), the number of bowel movements you have per day or week isn’t all that important.
On the other hand, if you’re dealing with chronic diarrhea or constipation, or your poop frequency has changed out of the blue, your body might be telling you that something’s up, and it’s time to see your provider. Digestive diseases (or, conditions that affect your GI tract) can often cause changes in your pooping habits. The following symptoms are generally the first signs of digestive problems, so it’s a good idea to be on the lookout for them:
If you have any of these symptoms, your healthcare provider may choose to perform blood tests, stool tests, or a colonoscopy (a procedure that involves checking the inside of your large intestine using a long, flexible tube with a light and a tiny camera on one end), among other diagnostic exams. These types of tests will help them rule out any underlying health conditions that may be affecting your poop, such as irritable bowel syndrome, inflammatory bowel disease, colon cancer, or gastroesophageal reflux disease (GERD).
It’s not always comfortable talking about poop—we get it. But, if you’re noticing changes in your bowel habits or have concerning symptoms, it’s important to tell your provider about them so they can offer treatment options to ensure that going number two isn’t your number one problem.
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