How often should you have a bowel movement. What does the color of your stool indicate. Why is the shape and consistency of your poop important. What are the signs of a healthy digestive system in your stool.

The Importance of Understanding Your Bowel Movements

While discussing bodily functions may seem taboo, understanding your bowel movements is crucial for maintaining optimal health. Your stool can provide valuable insights into your diet, hydration, and overall digestive health. By paying attention to the characteristics of your poop, you can identify potential issues early and make necessary lifestyle adjustments.

Frequency of Bowel Movements: Is Daily the Norm?

Many people wonder if they should have a bowel movement every day. The truth is, there’s no one-size-fits-all answer. What’s considered normal can vary from person to person. Some individuals may have multiple bowel movements daily, while others may go every other day. The key is consistency and comfort.

Is there an ideal frequency for bowel movements? While daily bowel movements are common, it’s not necessarily a requirement for everyone. The normal range can be anywhere from three times a day to three times a week. What matters most is that your pattern remains relatively consistent and that you’re not experiencing discomfort or straining.

Factors Affecting Bowel Movement Frequency

• Diet and fiber intake
• Hydration levels
• Physical activity
• Stress levels
• Medications
• Age and overall health

If you notice a significant change in your bowel movement frequency that persists for several weeks, it’s advisable to consult with a healthcare professional. This could be a sign of an underlying issue that needs attention.

The Bristol Stool Chart: A Guide to Poop Consistency

The Bristol Stool Chart is a medical aid designed to classify the form of human feces into seven categories. This tool can help you understand what your poop’s consistency might indicate about your digestive health.

The Seven Types of Stool

1. Separate hard lumps, like nuts (hard to pass)
2. Sausage-shaped, but lumpy
3. Like a sausage but with cracks on its surface
4. Like a sausage or snake, smooth and soft
5. Soft blobs with clear-cut edges (passed easily)
6. Fluffy pieces with ragged edges, a mushy stool
7. Watery, no solid pieces, entirely liquid

Types 3 and 4 are considered ideal, indicating a healthy digestive system. Types 1 and 2 suggest constipation, while types 6 and 7 indicate diarrhea. Understanding where your stool falls on this chart can help you make dietary and lifestyle adjustments to improve your digestive health.

Decoding Stool Color: What Different Hues Mean

The color of your stool can provide valuable information about your diet and overall health. While variations in color are often harmless and related to food intake, certain hues may indicate underlying health issues.

Common Stool Colors and Their Meanings

• Brown: The most common and typically healthy color
• Green: Often due to eating leafy greens or food coloring
• Yellow: May indicate excess fat in the diet or malabsorption issues
• Black: Could be caused by iron supplements or potentially indicate bleeding in the upper GI tract
• Red: Might be from eating beets or could signify lower GI tract bleeding
• White or clay-colored: May indicate a lack of bile, possibly due to liver or gallbladder issues

When should you be concerned about stool color? If you notice persistent changes in stool color, particularly black, red, or very pale stools, it’s important to consult with a healthcare provider. These colors can sometimes indicate serious health conditions that require prompt attention.

Size and Shape: What Your Poop’s Form Reveals

The size and shape of your stool can offer insights into your digestive health and dietary habits. Ideal stools are typically long, smooth, and cylindrical, resembling a log or snake.

Characteristics of Healthy Stool

• Length: About 4 to 8 inches
• Diameter: About 1 to 2 inches
• Shape: Cylindrical and log-like
• Texture: Smooth surface with few cracks

Can stool shape indicate health issues? Yes, variations in stool shape can sometimes point to digestive problems. For example, consistently thin or pencil-like stools might suggest a bowel obstruction or colorectal cancer. Conversely, small, hard pellets often indicate constipation.

The Role of Diet in Bowel Health

Your diet plays a crucial role in determining the characteristics of your stool and overall bowel health. A balanced diet rich in fiber, adequate hydration, and regular physical activity can contribute to healthier bowel movements.

Dietary Factors Affecting Stool Quality

• Fiber intake: Aids in regular bowel movements and stool formation
• Hydration: Helps prevent constipation and maintains stool consistency
• Probiotics: Support gut health and may improve stool quality
• Processed foods: Can lead to irregular bowel movements and less healthy stools

How can you improve your stool quality through diet? Increasing your fiber intake by consuming more fruits, vegetables, and whole grains can significantly improve stool consistency and regularity. Aim for at least 25-30 grams of fiber per day for adults. Additionally, staying well-hydrated by drinking plenty of water throughout the day can help maintain optimal stool consistency.

When to Seek Medical Attention for Bowel Issues

While occasional changes in bowel movements are normal, certain symptoms may warrant medical attention. It’s important to be aware of these signs and not hesitate to consult a healthcare professional when necessary.

Red Flags in Bowel Health

• Persistent changes in bowel habits
• Blood in the stool
• Severe abdominal pain
• Unexplained weight loss
• Chronic diarrhea or constipation
• Pale or clay-colored stools

Should you keep a poop diary? Keeping track of your bowel movements, including frequency, consistency, and any unusual symptoms, can be helpful when discussing concerns with your healthcare provider. This information can aid in diagnosing potential issues and monitoring treatment effectiveness.

The Gut-Brain Connection: How Stress Affects Your Bowels

The relationship between your gut and brain, often referred to as the gut-brain axis, plays a significant role in digestive health. Stress and anxiety can have a direct impact on your bowel movements and overall gut function.

Stress-Related Digestive Issues

• Irritable Bowel Syndrome (IBS)
• Changes in bowel movement frequency
• Altered stool consistency
• Abdominal pain or discomfort
• Nausea or loss of appetite

How can you manage stress-related bowel issues? Implementing stress-reduction techniques such as meditation, regular exercise, and adequate sleep can help alleviate stress-induced digestive problems. Additionally, cognitive-behavioral therapy and mindfulness practices have shown promise in managing conditions like IBS.

Maintaining Optimal Bowel Health: Lifestyle Tips

Achieving and maintaining good bowel health involves more than just diet. A holistic approach that incorporates various lifestyle factors can contribute to better digestive function and overall well-being.

Key Strategies for Bowel Health

1. Stay hydrated: Aim for at least 8 glasses of water per day
2. Exercise regularly: Engage in moderate physical activity for at least 30 minutes daily
3. Eat a balanced diet: Focus on whole foods, fruits, vegetables, and lean proteins
4. Manage stress: Practice relaxation techniques and prioritize self-care
5. Establish a routine: Try to have bowel movements at consistent times each day
6. Listen to your body: Don’t ignore the urge to have a bowel movement
7. Consider probiotics: Consult with a healthcare provider about probiotic supplements

Can lifestyle changes significantly improve bowel health? Absolutely. Many people experience noticeable improvements in their digestive health by implementing these lifestyle changes. However, it’s important to remember that everyone’s body is different, and what works for one person may not work for another. Patience and consistency are key when making lifestyle adjustments for better bowel health.

The Impact of Medications on Bowel Function

Many medications can affect your digestive system and bowel movements. Understanding these potential side effects can help you better manage your overall health and communicate effectively with your healthcare provider.

Common Medications Affecting Bowel Function

• Antibiotics: Can disrupt gut flora, leading to diarrhea or constipation
• Iron supplements: Often cause constipation or black stools
• Opioid pain medications: Frequently lead to constipation
• Antacids containing aluminum or calcium: May cause constipation
• Some antidepressants: Can affect bowel movement frequency
• Certain blood pressure medications: May lead to diarrhea or constipation

What should you do if medications are affecting your bowel health? If you suspect that your medications are causing digestive issues, it’s crucial to consult with your healthcare provider. Never stop taking prescribed medications without professional guidance. Your doctor may be able to adjust your dosage, switch to an alternative medication, or recommend strategies to manage the side effects.

Digestive Health Across the Lifespan: Age-Related Changes

As we age, our digestive system undergoes various changes that can affect bowel function. Understanding these age-related shifts can help you maintain optimal digestive health throughout your life.

Age-Related Digestive Changes

• Decreased muscle tone in the digestive tract
• Reduced production of digestive enzymes
• Changes in gut microbiome composition
• Increased risk of constipation
• Greater susceptibility to certain digestive disorders

How can you maintain good digestive health as you age? Prioritizing a fiber-rich diet, staying physically active, and maintaining adequate hydration become even more crucial as we get older. Regular health check-ups and screenings, such as colonoscopies, are also essential for detecting and preventing age-related digestive issues.

The Role of Gut Bacteria in Digestive Health

The trillions of bacteria residing in your gut play a vital role in digestive health, nutrient absorption, and even immune function. Understanding the importance of a balanced gut microbiome can help you make informed decisions about your diet and lifestyle.

Functions of Gut Bacteria

• Aid in the digestion of complex carbohydrates
• Produce essential vitamins like B12 and K
• Help maintain the integrity of the gut lining
• Influence the immune system
• May affect mood and mental health

How can you support a healthy gut microbiome? Consuming a diverse range of plant-based foods, including fermented foods like yogurt, kefir, and sauerkraut, can help promote a healthy gut microbiome. Prebiotic foods, such as garlic, onions, and bananas, also feed beneficial gut bacteria. Limiting processed foods and excessive antibiotic use can also help maintain a balanced gut ecosystem.

Digestive Health and Overall Wellness: The Bigger Picture

Your digestive health is intricately connected to your overall well-being. Poor digestive function can impact various aspects of your health, from energy levels and immune function to mental clarity and emotional well-being.

Connections Between Digestive and Overall Health

• Nutrient absorption and energy production
• Immune system regulation
• Hormonal balance
• Mental health and cognitive function
• Skin health
• Weight management

Why is a holistic approach to health important? Recognizing the interconnectedness of various bodily systems highlights the importance of a comprehensive approach to health. By prioritizing digestive health through diet, lifestyle, and stress management, you can positively influence multiple aspects of your overall well-being.

Emerging Research in Digestive Health

The field of digestive health is constantly evolving, with new research shedding light on the complex relationships between our gut, diet, and overall health. Staying informed about these developments can help you make more informed decisions about your health.

Recent Areas of Digestive Health Research

• The gut-brain axis and mental health
• Fecal microbiota transplantation for various conditions
• The role of the microbiome in autoimmune diseases
• Personalized nutrition based on gut bacteria composition
• The impact of artificial sweeteners on gut health

How can you stay informed about digestive health research? Following reputable health news sources, discussing new findings with your healthcare provider, and participating in relevant health forums or support groups can help you stay up-to-date with the latest developments in digestive health research.

Understanding your bowel movements and overall digestive health is a crucial aspect of maintaining your well-being. By paying attention to the frequency, consistency, color, and shape of your stools, you can gain valuable insights into your body’s functioning. Remember that while general guidelines exist, what’s normal can vary from person to person. If you have persistent concerns about your digestive health, don’t hesitate to consult with a healthcare professional. By prioritizing your digestive health through diet, lifestyle choices, and regular check-ups, you’re investing in your overall health and quality of life.

What your poop says about your health

Everybody poops, but nobody really talks about it. But while putting a lid on all potty talk may keep conversations civilized, it may mean we’re missing out on valuable clues to our health.

Your poop can tell you if you’re eating enough fiber and drinking enough water, or if your digestive system is processing food too slowly or too quickly. Also, lasting changes in your bowel habits or the appearance of your poop can be a sign of a medical condition that requires treatment.

Read on to learn what your poop can tell you, how you can easily describe it and why it’s good to talk about it. Just hold off on sharing the details of your latest bowel movement until after dinner. There should be some limits, after all.

Poop health 101: What’s normal?

After you go to the bathroom, turn around and take a look. Based on what you see, do you wonder: Is my poop normal? Do I have healthy poop?

From the earliest diapering and potty-training days to every age and stage that comes after, it’s important to be aware.

Turns out there’s a lot of variety in what’s normal. Just as everyone poops, everyone’s poop is different. And your poops may not be exactly the same every day. However, there are some general characteristics of “normal poop”.

Poop size

A normal stool size is at least a couple inches in length, and ideally between four and eight inches. Tiny poops aren’t good. You shouldn’t be pooping out pellets – not unless you’re a bunny, deer or other wild animal.

Poop shape

People use a lot of different expressions when they talk about having a bowel movement. But in terms of accuracy, the ones comparing poop to logs are probably the closest.

The healthiest shape for poop is a long cylinder. When poop takes on other shapes, it may indicate something could be going on with your digestive system.

Poop firmness or consistency

Ideally, your stool should be somewhere between firm and soft. Thankfully you can figure this out just by looking at it – there’s no need to do a touch test. If your poop is a well-formed log and it wasn’t too hard to squeeze out, it’s probably the right consistency.

Poop color

What’s a normal stool color? Normal poop is brown and comes in every color from tan to espresso. The brown color is largely due to bile and bilirubin.

Bile is a yellowish-green fluid made by the liver and stored in the gallbladder. Bilirubin is an orange-yellow substance that the body makes through the normal process of breaking down red blood cells. Through the digestive process, these fluids mix with your foods and usually make your poop brown.

Other poop color meanings

The color of your poop generally reflects what you consume – whether that’s food, beverages or medicines. While brown is the most typical color, there are other colors we may see in the toilet. Here’s what the color of your poop might mean about your health:

Black poop: There are a few reasons why your poop may be black, including taking iron supplements or a bismuth medication like Pepto Bismol. But black stool can also mean that you have bleeding in your upper gastrointestinal (GI) tract. Any internal bleeding is an issue, so if you can’t figure out why your poop is black, make a primary care appointment right away.

Green poop: If your poop is a little greenish, it’s totally fine. Green poop may signal that your food isn’t spending enough time in your digestive system or that you’re eating a ton of leafy greens like spinach. And if your poop suddenly looks like neon green playdough, the likely cause is artificial colors from drink mixes, bakery frosting or frozen novelties.

Red poop: There are dietary reasons why your poop may turn red – beets, cranberries, red gelatin or tomato juice. But red poop can be a cause for concern because it may mean you have bleeding in your colon – this can be a sign of colon cancer or digestive disorders. Bloody stool may look coated in red, or you may notice spots of red in it. If you can’t explain the red color by your food choices, get in touch with a primary care doctor.

Yellow poop: If your poop is yellow, greasy and stinky, it probably means that you’ve been eating too much fat. But sometimes it can be a sign of malabsorption, which means that your body isn’t able to pull nutrients from food during digestion. Malabsorption usually happens due to sickness, food intolerance or diseases that affect the intestinal lining.

Pale or white poop: Chalky is not a good look on poop. It may mean your body isn’t producing bile. It could be that you have an infection or that your bile duct is blocked. Pale poop could also be a side effect of medicines, including some used for diarrhea.

Timing of bowel movements

The most normal time to poop is in the morning after your body worked overnight processing your food. But there’s nothing wrong with having bowel movements at other times of the day.

How long it takes you to poop

It should take just a couple minutes for you to have a bowel movement – certainly not more than 10-15 minutes. If there’s pain or straining to get your poop out, you’re probably constipated.

How often should you poop

You don’t need to poop every day to be regular. It’s normal and healthy to have a bowel movement anywhere between three times a week to three times a day. If you’re producing soft, well-formed logs that aren’t hard to push out, your bowels are probably in good shape.

Poop smell

Poop never smells like a bouquet of roses. So if your poop stinks, you’re in good company. But if the smell of your poop makes your eyes water, that’s not normal. Most likely it’s due to an infection or a stomach bug, and your stinky poop will go away after you get better.

But in some cases, foul-smelling feces happens when your body is unable to process gluten or other nutrients. If you notice that your poop smells really bad after you eat certain things, bring it up to your doctor – especially if you’re experiencing unexplained weight loss, too.

Should poop sink or float?

Most poop sinks. But if your poop floats, it’s typically not something to worry about. Floaters are often caused by excess gas from eating things like beans or sugar-free candies. But if you have floating stools that are also stinky, it can be a sign your body isn’t processing food correctly because you have an infection, food intolerance, a digestive disorder or other medical condition.

The Bristol stool chart: Types of poop and what they mean

If you’re having pooping problems, you’re probably not thrilled at the idea of describing your bowel movements in detail when you visit the doctor. The good news is that you may not have to.

There’s a handy poop health chart that doctors often use to describe the type of bowel movements people have. The Bristol stool chart categorizes the shape and texture of bowel movements into seven types.

Chances are you’ll experience all these poop types at one time or another. But if you continue to have unhealthy poop types like constipation or diarrhea, you should talk to your doctor.

Type 1

Shape and consistency: Type 1 looks like smallish, roundish pellets that are surprisingly hard to squeeze out – especially for their size. They typically look like marbles, nuts or berries.

What it means: If your poop is coming out in small balls, it means you’re constipated, and your stool might have been hanging around in your digestive system for a couple extra days. Normally it takes about three days for food to complete the journey through your digestive system.

Constipation is usually caused by diet or lack of exercise. Other causes are a blockage in the digestive system and conditions that affect hormones such as pregnancy or diabetes. It’s normal to be constipated occasionally, but if you’re always blocked up, it’s not good for your health. Find out what causes constipation and how to get relief.

Type 2

Shape and consistency: Congrats! It’s a log – just not the healthiest kind. Type 2 poop looks like a lumpy log. You can tell it’s type 2 if it’s a log that took a bit of effort to get out.

What it means: If your number two is type 2, you probably have mild constipation. As with type 1, common causes can be diet, blockage and hormonal changes.

Type 3

Shape and consistency: Type 3 has a sausage shape with cracks on the surface. It can look a little bumpy like a cob of corn. This type of bowel movement should slide out quickly with little effort. When you flush it down it shouldn’t fall apart.

What it means: Hooray! Your poop is normal, and your digestive system is working the way it should.

Type 4

Shape and consistency: If you’re seeing a log that has a smooth surface like a sausage or a snake, then you have type 4 stool. This type is also easy to push out and should flush down in one piece.

What it means: Way to go! This shape is also normal. Whatever you’re doing, keep it up.

Type 5

Shape and consistency: Type 5 stools are soft blobs with defined edges. They are smallish like type 1 but easy to push out.

What it means: Your diet may not have enough soluble fiber and your food was pushed through your digestive system too quickly.

Type 6

Shape and consistency: With type 6, you’ll see mushy blobs with ragged edges. These stools can look a little like porridge.

What it means: You have mild diarrhea. This could be related to diet, illness or a medical condition. If you have chronic diarrhea, even a mild version, it can be difficult for you to get the nutrients you need from your food.

Type 7

Shape and consistency: Type 7 is pure liquid with no solid pieces – like gravy.

What it means: You’ve got diarrhea. It can be caused by a variety of things, such as food poisoning or an illness like norovirus. But it can also be caused by medical conditions or food intolerances to things like gluten or lactose.

Keep yourself (and your poop) healthy

Healthy poop – and a healthy you – depends on many factors, including diet, exercise, overall health, medications and stress. But lifestyle factors such as diet and exercise can go a long way toward producing perfect poo time after time.

Include colon-healthy foods in a diet that’s heavy on the fruits, vegetables and whole grains. Eating a rainbow of foods can help your body get the widest array of vitamins and minerals for the best colon health. Plus, eating whole foods makes it easier to get the fiber you need to move things along.

Drink plenty of water

Water helps break down food during digestion, allowing your body to pull out all the helpful nutrients. If you’re dehydrated, your body doesn’t have enough fluids to make your poop the right consistency, causing constipation. To stay hydrated, make sure you drink regularly throughout the day, especially when you’re thirsty.

Eat on a schedule

Eating on a schedule may help keep digestion on track – and give your body time to process your food between meals. Try to eat breakfast within one hour of waking and lunch 4 to 5 hours after breakfast. For best digestion, don’t eat dinner within three hours of bedtime. And since it takes 3 to 4 hours for your digestive system to fully digest food, adding a mid-morning and an afternoon snack can keep digestion moving between mealtimes.

Get regular exercise

Getting your body moving is a great way to keep digestion moving, decreasing the time that food spends in your colon and helping with constipation. And it doesn’t take a lot of activity to support poop health. Even walking around 10 to 15 minutes a day may do the trick. Stretching and yoga can help, too.

Current colorectal cancer screening guidelines recommend you get screened beginning at age 45, or sooner if you have certain risk factors. There are different screening options available, including a colonoscopy and the FIT test, which is a poop test you can do at home. The starting age for colorectal cancer screening recently changed, so check with your insurance company to see what’s covered.

When to give your doctor the scoop about your poop

Sometimes a bad bathroom experience is just the result of a bad burrito. Sometimes constipation is caused by too much cheese. These things happen – even to the best of digestive systems.

But there are times when your symptoms may indicate a bigger problem, and you should talk to a doctor. So, watch out for changes in your bowel habits that last longer than a few days, including:

• Recurrent constipation
• Recurrent diarrhea
• Severe abdominal pain and indigestion
• Poop that is always very stinky and often floats
• Unintentional weight loss
• Red stools or black stools that cannot be explained by your diet. These poop colors may signal that you have bleeding in your digestive system, something that can be a symptom of a more serious condition. So, don’t put off making an appointment.

When you meet with the doctor, they’re going to want to know how your digestive system is – or is not – moving and grooving. Collecting this information can be as easy as keeping a tally of how often you’re going and the types of poop you have – there are even a variety of mobile apps out there to help you keep track.

It’s also a good idea to pay attention if the food you eat makes a difference to your bowel habits. And of course, make note of pain, bleeding, weight loss and other symptoms.

Based on your bowel habits and symptoms, your doctor will work with you to come up with a treatment plan. They may also refer you to a gastroenterologist, which is a doctor who specializes in digestive heath.

While no one really wants to talk about digestive problems, paying attention to what plops into the toilet can lead to a healthier poo – and you.

Signs your digestive tract is unhealthy

August 7, 2019

By uclahealth

3 min read

Regular bowel movements are the top indicator of a healthy digestive tract. While every person is different, having a bowel movement daily or several times a week is typical. Abnormal bowel habits may indicate an underlying health condition. Although it can feel awkward, don’t be embarrassed to speak with your doctor if you think you are constipated or experiencing other abnormal bowel movements.

A change in bowel habits can in some cases indicate a serious condition, like thyroid imbalance or colon cancer. Be sure to check with your physician if you experience new constipation that lasts more than two weeks.

Signs and risks associated with constipation

If you’re having fewer than three bowel movements per week, you may be constipated. For children, constipation is categorized as fewer than two bowel movements per week.

These symptoms often accompany constipation:

• Dry, hard stools that are painful or difficult to pass
• Abdominal swelling, bloating, pain or an inability to pass gas
• Frequent nausea or vomiting with or without fever
• Lower back pain
• Blood in the stool
• A feeling that your bowel does not empty entirely

Severe or long-term constipation can increase your risk of developing serious conditions such as:

• Anal fissures: Small tears in the anus
• Hemorrhoids: Painful, swollen veins around the anus
• Fecal impaction: Feces hardens in the intestines and the colon can’t push it out of the body
• Rectal prolapse: The rectum drops through the anus, often the result of straining

Develop healthy bowel habits with at-home care

Most people can develop healthy bowel habits after a few weeks of at-home care, including:

• Eating fiber-rich foods: Fiber bulks up stool and makes it soft so it passes easily. Good sources of fiber include beans, fruits, vegetables and whole grains. Avoid processed foods, candies and red meat because they can lead to constipation.
• Staying hydrated: Drink six to eight cups of liquid each day because the moisture softens the stool.
• Exercising regularly: Just 30 minutes of walking a day can help stimulate regular bowel movements.
• Bowel training: Try eliminating your bowels at the same time every day — for example, 15 to 45 minutes after eating a meal — to establish a regular habit.
• Using laxatives: Laxatives should be used only as directed and with caution. Overusing them could lead to decreased bowel function and dependency. You should talk with your doctor or pharmacist about which laxative can help provide short-term relief.

You should seek care if your symptoms don’t resolve with two weeks of at-home measures or if you’ve gone more than a week without a bowel movement. Your doctor will investigate whether there is an underlying health condition causing severe constipation. In some cases, he or she may recommend additional therapies, such as:

• Constipation medications
• Biofeedback therapy to retrain digestive tract muscles
• Surgery to remove blockages or repair a defective colon

If you are concerned about your bowel health, contact your primary care provider (PCP). Your PCP can offer guidance and resources, and when necessary, refer you to the UCLA Division of Digestive Diseases. If you need a PCP, call 800-825-2631.

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Foods with the highest fiber content: top 22

Fiber has many health benefits. It reduces the feeling of hunger, which helps not to overeat, cleanses the body, regulates the content of sugar and cholesterol in the blood. And this is only a small part of the benefits that fiber brings to the body.

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If you’re looking to increase your fiber intake, here’s a list of 22 fiber foods to include in your diet.

Contents of the article

We talk about diets and weight loss solely to inform readers. The editors remind: it is dangerous to change your lifestyle and lose weight without full-time consultation with a specialist, risk assessment and identification of contraindications.

Fiber helps support the digestive system, which can help with weight loss and prevent certain diseases such as constipation. Nutritionists recommend eating about 14 grams of fiber for every 1,000 calories each day. Unfortunately, with the modern rhythm of life, we are not always able to eat balanced food rich in fiber fibers. Increasing your fiber intake, however, is pretty easy, all you have to do is include certain foods in your diet.

What is fiber

Fiber is a dietary fiber or carbohydrate that is not digested by the body, but is used by bacteria in the intestinal microflora to perform a number of functions. Fiber is found in plant products and is divided into two types: soluble and insoluble.

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Fiber benefits

Blood sugar control

Fiber is especially recommended for people with diabetes as it helps stabilize blood sugar levels. It works like this: it simply takes longer for the body to digest foods high in dietary fiber.

Lowers cholesterol

Fiber inhibits the absorption of cholesterol and lowers its level in the blood. It is important to include it in your diet if you have problems with cholesterol (but only after consulting a doctor).

Reduces the risk of gastrointestinal cancer

Fiber has a beneficial effect on the gastrointestinal tract and can protect it from certain types of cancer, such as colon cancer.

Normalizes metabolism

Foods high in fiber help to normalize and slow down the process of digestion of food, so we feel full longer and do not overeat. And this, in turn, helps to lose weight.

Stimulates the intestines

If you have frequent constipation, you should definitely include fiber in your diet. It increases the volume of the digestive tract, which perfectly stimulates the intestines.

List of foods with fiber

Broccoli

Broccoli is rich in vitamins C and K, as well as B vitamins, folic acid, manganese, iron. It also contains a lot of protein compared to most other vegetables.

Fiber content: 2.6 g per 100 g of broccoli.

Almonds

Almonds contain many nutrients, among which the most useful are vitamin E, fats, magnesium, manganese. Almonds can be eaten as they are, or you can use almond flour for baking.

Fiber content: 13.3 g per 100 g of almonds.

Dark Chocolate

If you love chocolate, we have good news: dark chocolate contains a lot of nutrients. In addition, it is rich in antioxidants. But it is important to choose the right dark chocolate with at least 70% cocoa content.

Fiber content: 10.9 g per 100 g of chocolate.

Bananas

Bananas are a source of vitamins C and B6, potassium and other nutrients. Unripe bananas are high in resistant starch, which acts as fiber and improves digestion.

Fiber content: 2.6 g per 100 g bananas.

Artichokes

The artichoke is rich in nutrients and is one of the leaders in the vegetable category in terms of fiber content.

Fiber content: 5.4 g per 100 g of artichokes.

Avocado

This fruit contains vitamins C and E, B vitamins, as well as a lot of magnesium and potassium. Plus, now you can find many interesting recipes with avocados.

Fiber content: 6.7 g per 100 g avocado.

Pear

Pear is a popular and affordable fruit that is one of the best sources of fiber.

Fiber content: 3.1 g per 100 g of pears.

Apples

Apples are another source of fiber available to us all year round. They contain pectin, the so-called body cleaner, which helps cleanse it of toxins.

Fiber content: 2.4 g per 100 g of apples.

Popcorn

A popular and tasty snack that we usually accompany watching movies and TV shows, it is also incredibly rich in fiber. However, you should not add too much oil to popcorn, so as not to neutralize all the benefits.

Fiber content: 14.4 g per 100 g of popcorn.

Strawberries

In addition to fiber, strawberries also contain vitamin C, many nutrients and antioxidants. We advise you to try making banana and strawberry smoothies for yourself – a great tandem!

Fiber content: 2 g per 100 g of strawberries.

Raspberry

Another delicious fiber-rich berry is the raspberry. It also contains manganese and vitamin C. Raspberries make an excellent nutritional supplement, for example for breakfast.

Fiber content: 6.5 g per 100 g raspberries.

Brussels sprouts

Brussels sprouts are rich not only in fiber, but also in vitamin K, folic acid, potassium and powerful antioxidants. Moreover, this vegetable retains most of its nutrients even after heat treatment.

Fiber content: 3.7 g per 100 g Brussels sprouts.

Chickpeas

Chickpeas are one of the most fiber-rich legumes. You can make hummus out of it and spread it on bread or vegetables, add it to salads.

Fiber content: 7.6 g per 100 g of chickpeas.

Quinoa

Fiber, protein, magnesium, zinc, iron, potassium, antioxidants are just some of the beneficial nutrients found in quinoa.

Fiber content: 2.8g per 100g quinoa.

Peas

Peas, like other legumes, are rich in soluble fiber, which forms gel-like substances. The latter, in turn, help to remove bile from the body.

Fiber content: 8.3 g per 100 g of peas.

Oats

One of the healthiest grains, oats, contains a lot of soluble fiber. And it is known to have a positive effect on blood sugar and cholesterol levels.

Fiber content: 10.1 g per 100 g of oats.

Carrots

Carrots are rich in vitamins K, B6, A, as well as magnesium and beta-carotene – a powerful antioxidant.

Fiber content: 2.8 g per 100 g carrots.

Beetroot

This root crop contains a large amount of iron, copper, manganese, folic acid, potassium. It also contains inorganic nitrates that can normalize blood pressure.

Fiber content: 2.8 g per 100 g beets.

Sweet Potato

Sweet Potato contains B vitamins, beta-carotene and minerals.

Fiber content: 2.5 g per 100 g potatoes.

Lentils

Lentils contain a lot of protein. It can be used to make a delicious, nutritious and healthy soup seasoned with coriander and turmeric.

Fiber content: 7.3 g per 100 g of lentils.

Chia Seeds

Chia seeds are one of the most popular products among nutritionists. And this is not just because they are rich in fiber, phosphorus, magnesium, calcium.

Fiber content: 34.4 g per 100 g of chia seeds.

Beans

Beans are a valuable source of fiber. The pectin contained in it prolongs the feeling of satiety and slows down the process of digestion of food, which contributes to a longer absorption of nutrients.

Fiber content: 6.8 g per 100 g of beans.

Bottom line

Many people consume much less fiber than recommended. For women, the daily allowance is 25 grams, for men – 38 grams. We recommend adding some of the foods from our list to your diet.

What to Eat for a Big Toilet: Colon Cleansing Products

Constipation is Discomfort and Dangerous – Doctors suggest that adults should go to the toilet at least three times a week. If we are not talking about diseases (which should be treated by a doctor!), stool problems are most often caused by malnutrition and lack of water. We list products that will make anyone effectively visit the white office and experience long-awaited relief.

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We have already listed 12 safe ways to quickly go to the toilet in a big way. And now we will name useful products that promote intestinal motility. All of them act very quickly and should overcome the stagnation of the stool – we repeat, if the cause of constipation is not a disease.

Do not self-medicate! In our articles, we collect the latest scientific data and the opinions of authoritative health experts. But remember: only a doctor can diagnose and prescribe treatment.

Prolonged stool retention provokes hemorrhoids, anal fissures, bloating and other unpleasant things. All these troubles can be avoided by eating foods that soften the stool, increase its volume and support healthy digestion. Here is their list.

Kiwi

Daily consumption of kiwi helps reduce the time it takes stool to move through the intestines and increase bowel frequency. This appears to be due to the combination of antioxidants, fiber, and water in kiwifruit. The fruit also contains the enzyme actinidin, which stimulates intestinal motility.

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Dried fruits

Both dried apricots and raisins have a laxative effect, but prunes are especially good. Because it contains not only fiber, but also sorbitol, a sugar alcohol that stimulates intestinal contractions.

Flaxseed & Flaxseed Oil

Exceptionally rich source of essential fatty acids. They not only remove micro-inflammations in the intestines, but also lubricate it, helping the stool pass faster and with greater comfort.

Chia & Basil Seeds

These tiny seeds are rich in fiber and absorb a huge (compared to their weight) volume of water. Therefore, the seeds should either be filled with liquid in advance, allowed to swell and eat like pudding, or eaten with plenty of water – and the result will not be long in coming.

Avocado

Half an avocado contains six grams of dietary fiber—enough to make a quick and successful urination. Avocados also contain a lot of magnesium, which attracts water to the intestines. This softens the stool and makes it easier to pass.

Whole grains

Crunchy bran is the most affordable and effective option.