6 Healthy Habits to Maintain Digestive Regularity
Regularity refers to the frequency of your bowel movements, and it gets that name because having regular BMs is ideal. Occasional constipation can happen on occasion for plenty of reasons. (That means having a bowel movement less than three times a week, or passing stool that’s hard, dry, lumpy, difficult or uncomfortable, or that feels incomplete.) Approximately 16% of adults in the US experience occasional constipation.*
Follow these habits to help maintain digestive regularity
- Eat enough fiber. Dietary fiber comes from plants, so making sure that you’re getting enough of them (from fruits, vegetables, legumes, whole grains, etc.) each day can help you reach your quota. Most women need at least 25 grams, while men need 38 grams. Learn more about how only 5% of people get enough fiber!
- Avoid processed foods. Processed carbs usually have had the fiber removed, so choose whole grains and unprocessed foods whenever you can. Low-fiber and no-fiber foods can make it harder to go.
- Stay hydrated. Hydration supports overall health as well as your digestive system. When your body is properly hydrated, the large intestine doesn’t need to take water from your food waste, which can make going #2 easier. Learn how electrolytes can promote hydration.
- Go when you need to go. While sometimes we need to wait until we find a bathroom, it’s important to listen to your body’s natural cues. Get to the bathroom as soon as you feel the urge, as delaying can make your stool harder.
- Elevate your feet on the toilet. Elevating your feet on a stepstool or “squatty potty” can help relax your body and make it easier to pass a BM. You can even use two yoga blocks!
- Choose kiwifruit! Kiwi Regularity Chews are delicious, and they improve regularity and support digestion.* They also contain prebiotics to give your gut microbiome a boost!*
The dietary fiber found in kiwifruits retains more water than other common sources of fiber. It can also swell up more! It takes on three times its original volume. That’s a whopping 12 times more than wheat bran, six times more than apple fiber and 150% more than psyllium. When it comes to water retention, kiwifruit fiber also has twice the capacity of apple fiber and four times that of wheat bran. This is what allows green kiwifruits to help maintain normal bowel movements.*
