Irritable Bowel Syndrome, also known as IBS, is a lot more common than you think! It affects 10-15% of the global population.

Chapters:
0:00 Intro
0:35 What does Irritable Bowel Syndrome cause?
1:10 Men are more likely to get IBS than women.
2:01 What percent of people have IBS worldwide?
2:45 Outro

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Constipation is defined by a person who has not had bowel movement in a few days. Lacking bowel movements while on a trip is referred to as vacation constipation or travel constipation. This can be highly inconvenient and uncomfortable, and it is usually brought on by alterations to your normal routine. Drinking less water, eating meals at odd times, and other alterations can mess up your digestive system and back you up.

What Causes Constipation?

There are several things that can cause constipation. Sometimes, more than one cause at a time is backing you up. The following causes can result in constipation:

• Functional gastrointestinal disorders (IBD or IBS)
• Not going to the restroom when you feel the urge
• Certain vitamins or medications
• Reduced physical activity
• Lack of fiber in your diet 
• Not drinking enough water
• Slow stool movement through the colon

What Causes Travel Constipation?

It is possible for the same causes of regular constipation to cause travel constipation. There are usually other factors at play, though, some of which include:

• Your bowels have not adjusted to your destination
• Changes in the size and timing of your meals
• Increased time spent sitting
• Lack of hydration
• Travel-related stress that affects digestion
• Your sleep schedule is off, due to changing time zones
• The long journey on a plane or road trip limited access to comfortable bathrooms
• Jet lag affects the body as it crosses time zones
• Changes in your exercise routine

If you take the right steps, you can avoid travel constipation and stay regular, wherever your plans take you. Continue reading for tips on how to stay regular while traveling.

Listen To Your Body

This is the first rule to follow because you should go when you feel the urge to go. Ignoring this urge can lead to travel constipation very quickly. If you ignore your body’s urge to eliminate, the stool material stays in your rectum and gets harder. The harder the stool, the harder it is to pass. If you don’t feel comfortable using a public restroom for a bowel movement, try listening to music in your headphones to help you relax and let go. Do your best not to strain! If you can’t eliminate after sitting on the toilet for five to 10 minutes, get up and try again later. 

Move, Eat, And Drink Water At Your Destination

How often your move and what you put in your body dictate how easily and regularly you have bowel movements. Consuming the right foods, drinking enough water, and moving your body can help you avoid constipation during your trip. You don’t have to hit the hotel gym or do HIIT workouts in your room; rather, walking from point A to point B can encourage elimination. Sip water throughout the day, but be mindful of water sources depending on where you’re traveling. Try to incorporate fiber-rich foods, including vegetables, oatmeal, fruits, and legumes into your meals, while also indulging in local delicacies. 

Eat A Good Breakfast

It can be tempting to avoid breakfast while you are on vacation because you either want to sleep in or get the day started. Most people tend to have a bowel movement in the morning, and you’ll enhance that natural urge by consuming a healthy, fiber-rich breakfast. Try to eat a balanced meal and avoid meals that are starch- or protein-heavy. You should, however, consume foods that are rich in healthy fats because they help stimulate the release of hormones that trigger the urge to have a bowel movement.

Drink Lots Of Water

It is very common for people to exert a lot of energy or sweat while traveling, especially in warmer climates. Despite that, it is very common to avoid water, or only drink it when necessary. If you feel that you need water, you are already in a mild state of dehydration. If the body doesn’t have enough fluids, it draws water from fecal matter in the intestines to compensate. That can make stools hard and difficult to pass. While traveling, make a conscious effort to drink plenty of fluids, including water and electrolytes. Regarding fluids, not all fluids are kind to your bowels, such as milk, which has a reputation for causing constipation.

Try To Stay On A Schedule

If you are like most people, then you have your bowel movements narrowed down to a time of day. The body’s internal clock determines hunger, sleep, bathroom needs, and other life patterns. If you keep your body on a consistent schedule, you will help your bowels out a great deal. Whenever possible, make sure you have enough time for a relaxed bathroom visit. That will take less pressure off you and give you a similar bathroom experience to the ones you usually have at home.

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According to the National Institutes of Health (NIH), constipation is one of the most commonly reported health problems. The data suggests that about 16% of U.S. adults and one in three adults over age 60 experience constipation. Although there are over-the-counter medications available to treat constipation, not all of them are safe for everyone. That is why many people decide to turn to natural laxatives to encourage bowel regularity. 

Who Can Benefit From Natural Laxatives?

There are many laxatives available to help people who frequently experience constipation. Herbal teas, detox tinctures, pills, enemas, and more work in various ways to achieve the same result: elimination. Some laxatives are stimulant agents, while others are bulking agents or osmotic products. Natural laxatives, however, get the job done without the unpleasant side effects of over-the-counter products. 

Although over-the-counter laxatives may get the job done in the short term, they don’t fix underlying digestive issues. They may even make the body dependent on them in order to use the restroom. That is why health experts encourage people to eat more fruits and vegetables, whole grains, legumes, and lots of water. Additionally, it is beneficial to get sufficient sleep and practice relaxation techniques to reduce stress. If you need help promoting regular bowel movements, the following foods may be your ticket to long-term regularity. 

Water

Water is life and the benefits of drinking it are legendary. The kidneys and liver require water to operate effectively and efficiently, as these organs require water to clean the blood, produce urine, and help the body get rid of waste. If you don’t drink enough water, your risk of constipation or poor digestion is much higher. Keep things moving by drinking half your bodyweight in ounces of water every day. If you weigh 150 pounds and divide that by two to get 75, you should be drinking 75 ounces of water per day. 

Chia Seeds

Known for their omega-3 and fiber content, chia seeds have an ability to absorb water in the gastrointestinal tract. Because of that, chia seeds work similarly to a laxative. They combine with liquid to form a gelatinous substance that moves easily through the digestive tract. Make sure to enhance your fluid intake when you consume more chia seeds. Try to soak the chia seeds before adding them to a recipe or smoothie for maximum benefits. Place them in a 1:10 ratio of chia to water, let them sit for 30 minutes, and then add that to the smoothie. 

Leafy Greens

If you want to consume various vitamins, minerals, protein, fiber, and antioxidants while promoting optimal digestion, eat more leafy greens. Not only do leafy greens provide a lot of fiber, but they also contain plenty of magnesium. Magnesium is an electrolyte that naturally and safely softens stool, drawing water in from the gut. Without enough magnesium in the body, it is difficult for stool to move easily through the digestive tract. Magnesium also relaxes muscles in the digestive tract, helping you pass stools more easily. 

Coconut Water

As a quick note, make sure that you purchase 100% coconut water. A lot of coconut water varieties contain excess or added sugars, artificial colors and flavors, and other preservatives. Opt for pure coconut water for the best nutritional benefits. Coconut water can help you maintain healthy electrolyte levels, helping to clear out the urinary tract. Coconut water is a great option for some people who experience constipation because it helps loosen stools, making elimination easier. 

Fiber

If you want to eliminate with ease, you need to consume more fiber. One meta-analysis found that dietary fiber increased stool frequency in patients with constipation. Ideally, you should consume between 25-40 grams of fiber per day, with adult men requiring a little more than women and smaller individuals. Get your fiber from whole, unprocessed foods whenever possible, instead of choosing artificial fiber supplements. Great high-fiber foods include berries, apples, pears, avocados, Brussels sprouts, okra, peas, and figs. 

Aloe Vera

A lot of health experts agree that 100% pure aloe vera juice is one of the best natural laxatives in existence. Aloe vera juice contains enzymes, vitamins, electrolytes, and minerals that work to soften stool and aid digestion. Anthraquinones are compounds in aloe vera that act like laxatives because they increase intestinal water content. They also stimulate mucus secretion and increase intestinal peristalsis (contractions that break down food). Aloe vera juice also exhibits anti-inflammatory properties that reduce swelling in digestive organs. This juice may also help normalize the acid/alkaline balance in the gut, in addition to encouraging the growth of healthy digestive bacteria. 

Flaxseeds

An excellent source of fiber, flaxseeds add bulk to your stool and help it pass through the digestive tract. In addition to providing three grams of fiber per tablespoon, flaxseeds help to treat constipation and diarrhea, according to studies. Just as with chia seeds, make sure to drink a lot of water when you eat high-fiber foods like flaxseeds. Without sufficient fluid intake, you may have more bathroom troubles!

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Fiber is an essential component to a healthy, balanced diet. You’ve probably heard or read that you should eat more fiber, which is found primarily in fruits, vegetables, whole grains, and legumes. Foods containing fiber can provide myriad health benefits, such as helping regulate bowel movements and lowering your risk of heart disease. Finding fiber-rich foods is not difficult, yet many people fail to consume sufficient amounts of fiber every day.

What Is Fiber?

Dietary fiber, or roughage, includes plant foods that the body can’t easily digest and absorb. You see, the body does not digest fiber like it does protein, fats, or carbohydrates. Fiber passes relatively intact though the stomach, small intestine, and colon and out of the body. There are classes of fiber: soluble and insoluble. The former dissolves in water, while the latter does not dissolve in water.

• Soluble Fiber: This type of fiber dissolves in water, forming a gel-like substance that can help lower blood cholesterol and glucose levels. It is commonly found in peas, apples, oats, beans, carrots, citrus fruits, psyllium, and barley
• Insoluble Fiber: This type of fiber facilitates the movement of material through the digestive tract. It helps to increase stool bulk, which is beneficial for those who suffer from constipation or irregular bowel movements. You can get insoluble fiber by eating more cauliflower, beans, nuts, wheat bran, whole-wheat flour, green beans, and potatoes. 

How Much Fiber Do You Need?

According to the National Academies, women should get a minimum of 21 to 25 grams (g) of fiber per day. If they are pregnant or breastfeeding, the recommendations are even higher. Men should aim to consume 30 to 38 g of fiber, but experts say that about 95% of Americans do not hit those numbers. Consuming that much is easy if you choose the right foods, placing an emphasis on plant-based foods. You do not have to solely eat plant-based foods, but adding them to your meals will help you meet your recommended daily fiber intake. For reference, the following sample foods all have fiber:

• 1 cup of quinoa: 4 g
• 1 cup of Brussels sprouts: 3 g
• 1/2 cup dry oats: 4 g
• 1/2 cup berries: 4-8 g

Signs That You Need More Fiber

While you may not be able to track every gram of fiber you consume, there are ways to tell if you don’t have enough in your diet. If your body lacks sufficient fiber, you may experience the following signs:

• Your bowel movements are irregular: Believe it or not, feeling backed up is not normal, despite what you may have read. Irregular can also mean that you eliminate too frequently. Whichever category you fall into, eating more fiber can help regulate your bowel movements. Fiber helps control stool consistency and how quickly digested food moves through the gut.
• Having a hard time losing or maintaining weight: Fiber is a nutrient to focus on if you want to maintain a healthy weight or encourage weight loss. Fiber helps you feel full from meals because it adds bulk, but it also helps promote a healthy appetite. Research studies confirm that people who eat more fiber tend to have a healthier body weight and an easier time losing weight.
• You are hungry right after you eat: Fiber is a non-digestible part of carbohydrates, so it works to fill your gut and aid feelings of satiety. That means that you’ll feel full after a meal and won’t reach for unnecessary snacks. 
• Your cholesterol levels are higher than they should be: If a recent blood test revealed that your cholesterol levels are higher than usual, you may lack sufficient fiber in your diet. Fiber binds to cholesterol in the gut and helps eliminate it from the body via waste. Eating more fiber, then, helps keep cholesterol levels in check. 

The Takeaway

Fiber plays many roles in the body, helping it function on several levels. It helps to encourage bowel regularity and helps control cholesterol levels, appetite, and gut health. If you are like most Americans, you do not currently get enough in your diet. If you have trouble eating the right foods to increase fiber intake, consider discussing a fiber supplement with your healthcare professional.

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Some people don’t like to discuss the topic of bowel movements, or lack thereof. We embrace the taboo conversation topic because it is a common concern that can happen to anyone. Fortunately, there are many easily accessible, natural remedies that can help get things moving. One of the easiest ways to encourage that process is to consume fiber-rich fruits and vegetables, especially in smoothie form. 

Different foods contain different types of fiber, the primary two being soluble and insoluble fiber. Soluble fiber forms a gel in the gut and works to feed healthy bacteria that inhabit the gut. Insoluble fiber adds bulk to stool and draws water into the gut to aid the elimination of stool. You can click here to learn more about soluble and insoluble fiber. 

Can Smoothies Help Relieve Constipation?

Smoothies made with high fiber fruits like bananas, kiwis, and berries, in addition to chia seeds and flax seeds, can provide the gut with enough dietary fiber to relieve constipation. Some evidence indicates that increasing your intake of fruit can promote beneficial bacteria in the gut. Adding yogurt to smoothies can also help relieve constipation due to the presence of probiotics, which work to relieve constipation and optimize gut health. 

Smoothies For Toddlers

If toddlers suffer from constipation, make sure to choose gentle ingredients to encourage bowel movements. Ideally, introduce new ingredients gradually to ensure that the toddler can tolerate them. Consider consulting a pediatrician if you have concerns about the child’s diet or constipation. It goes without saying, but the instructions for all of the following recipes are very simple: add all of the ingredients to a blender, blend until smooth, and then enjoy. 

Banana Berry Smoothie

• 1 banana, peeled and sliced
• 1/2 cup mixed berries 
• 1 tablespoon ground flaxseed
• 1/2 cup plain yogurt
• 1/2 cup water

Tropical Delight Smoothie

• 1/2 cup pineapple, cubed
• 1/2 cup mango, cubed
• 1/4 cup plain yogurt
• 1/2 cup papaya, cubed
• 1/2 cup coconut water

Peachy Fiber Smoothie

• 1 peach, pitted and sliced
• 1/2 cup spinach
• 1/2 cup almond milk
• 1 tablespoon chia seeds
• 1/2 cup ice cubes

Smoothies For Kids And Adults

Kids and adults can tolerate ingredients a little better than toddlers can. That said, make sure that there are no food allergies or sensitivities prior to enjoying the following smoothies. For the following recipes, add all of the ingredients to a blender, blend until smooth, and then enjoy.

Berry Blast Smoothie

• 1 cup mixed berries
• 1 pear, cored and cubed
• 1/2 cup water
• 1 cup plain yogurt
• 1 tablespoon ground flaxseed

Kiwi Banana Smoothie

• 2 kiwis, peeled and sliced
• 1 banana, peeled and sliced
• 1 cup spinach
• 2 tsp grade A maple syrup
• 1 tablespoon chia seeds
• 1 cup almond milk

Green Power Smoothie

• 1 cup spinach
• 1/2 cup pineapple, cubed
• 1 banana, peeled and sliced
• 1/2 cup cucumber, chopped
• 1 tablespoon chia seeds
• 1 cup coconut water

Creamy Papaya Smoothie

• 1 cup papaya, cubed
• 1/2 cup plain yogurt
• 1 banana, peeled and sliced
• 1/2 cup almond milk

Smoothies During Pregnancy

According to a 2021 survey, constipation was more prevalent during pregnancy and a few days after delivery than in females who were not pregnant. During pregnancy, it is integral to address constipation naturally because medications or laxatives may travel across the placenta and affect the fetus. As always, add all of the ingredients to a blender, blend until smooth, and enjoy. 

Creamy Oatmeal Smoothie

• 1/2 cup cooked oatmeal, cooled
• 1 banana, peeled and sliced
• 1 tablespoon almond butter
• 1 cup almond milk
• 1 tablespoon ground flaxseed
• 1/2 teaspoon cinnamon (optional)

Tropical Fiber Smoothie

• 1 cup mango, cubed
• 1 banana, peeled and sliced
• 1/2 cup pineapple, cubed
• 1 tablespoon chia seeds
• 1 cup water
• 1/2 cup plain yogurt

Green Berry Smoothie

• 1 cup spinach
• 1 banana, peeled and sliced
• 1/2 cup mixed berries
• 1 tablespoon ground flaxseed
• 1 cup almond milk

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An enema is the process where you or a healthcare professional inject fluids into the rectum. The purpose is to clean out the colon, stimulate bowel movements, or administer medication. You can use different devices to perform an enema, such as a bag or bottle, which you manually insert into the rectum. Upon doing so, the liquid is released into the rectum. 

You don’t simply use any old liquid for an enema, but you can use a few different solutions. Some enemas may release medication to manage a certain health condition, for example, ulcerative colitis. Other enemas can consist of certain solutions that may relieve constipation. The type of enema, how it’s used, and what liquid is inside all depend on why you’re using the enema.

What Is An Enema Kit And How Do You Use It?

Used by medical professionals and the average person alike, an enema kit is readily available and consists of a bag/container and a tube or nozzle. If you have decent flexibility in your arms, you can easily administer an enema at home. Instructions for each kit can differ, but most follow these steps:

• Choose a quiet place with space to lie down (a bathroom is ideal). Make sure that you have towels, a timer, and the enema kit at the ready.
• Take all of your clothes off from the lower half of your body. Wash your hands with soap and hot water and pat them dry.
• Lay a towel (ideally one you don’t care about) on the floor and lie on your left side if right-handed, or on the right side if you’re left-handed. 
• Bend the knee on the top leg and place a rolled or folded towel between your legs for support. 
• Remove the cap of the from the nozzle on the enema. Gently insert the tip of the nozzle into the anus and continue inserting it 10 centimeters (three to four inches) into the rectum. 
• Slowly squeeze the liquid from the enema bag until it is completely empty. Carefully remove the nozzle from your rectum and wait for it to take effect. It can take anywhere from two minutes to one hour, but the kit’s instructions should give a more specific time frame. 
• Go to the toilet as usual and empty your bowels. 

What Is In The Enema?

Enemas contain different types of fluid. The liquid solution in your enema container will depend on what you want the enema to accomplish. Some people use coffee, while others use a mineral solution. More often than not, enemas contain the following solutions:

• Glycerin: A glycerin enema is occasionally used as an alternative to saline. Glycerin makes the colon absorb water, which stimulates muscle contractions in the colon to encourage a bowel movement. 
• Barium: This is an element that, when released into the colon, can help diagnose certain conditions of the large intestine. Typically, this enema solution is used when you get an X-ray of the colon and rectum to detect health issues like cancer or inflammatory bowel disease. Barium can make the images clearer, but barium enemas are becoming less common due to the increasing popularity of colonoscopies. 
• Sodium Phosphate: This solution consists of salt and water and works to pull water into the large intestine. In doing so, you help to soften the stool and make it easier to empty your bowels. A person with occasional constipation may use an enema with this solution.
• Bisacodyl: This is a type of laxative, a drug used to stimulate bowel movements, that you may see in some enemas. 
• Medication: Sometimes, but not always, an enema can contain medication to treat certain health conditions. 
• Minerals: A mineral solution typically acts as a lubricant in the lower portion of the digestive tract, making it easier to pass stool.

Safety

Keep in mind that an enema is an invasive procedure and a person should only use it for medical reasons. Always purchase an enema kit from a reputable pharmacy and avoid homemade kits. Although using an enema can help treat constipation, using an enema as a regular treatment for it can cause health problems. You don’t want the body to become reliant on enemas in order to pass stool. Overuse of enemas could cause incontinence. Lastly, anyone with a compromised immune system should not use an enema because of the risk of bacteria entering the body.

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Tomatoes are highly popular, but it was only 200 years ago that they were thought to be poisonous in the United States. The reason for that is likely because tomatoes belong to the toxic nightshade family. Nowadays, tomatoes are the fourth most popular fresh-market vegetable behind potatoes, lettuce, and onions. This article aims to highlight the health benefits of tomatoes, and why you should include more of them in your diet. 

Tomato Nutrition Facts

Tomatoes, although technically a fruit, are considered a vegetable due to their use, taste, and nutrient content. The health benefits and nutritional properties of tomatoes vary between types. For example, cherry tomatoes have more beta-carotene than regular tomatoes. One of the most impressive nutrition facts about tomatoes is that they have a 95% water content, meaning they aid hydration efforts. The following nutritional information is for one small tomato:

• Calories: 16
• Fat: 0.2 grams (g)
• Carbohydrates: 3.5 g
• Sugars: 2.4 g
• Sodium: 5 milligrams (mg)
• Fibrer: 1.1 g
• Protein: 0.8 g
• Potassium: 215.7 mg
• Vitamin C: 12.5 mg
• Vitamin K: 7.2 mg
• Vitamin E: 0.5 mg
• Vitamin A: 38.2 micrograms (mcg)
• Folate: 13.7 mcg
• Lycopene: 2341.4 mcg
• Beta-carotene: 408.6 mcg

Tomatoes Help Protect Heart Health

The consumption of tomatoes has been linked to a reduced risk of heart disease, which is the leading cause of death for adults in the U.S. One review of studies found that high lycopene intake, as well as high blood levels of lycopene, reduced heart disease risk by 14%. Another study that involved healthy people looked at the effects of a single dose of raw tomatoes, tomato sauce, or tomato sauce plus olive oil. All three doses were able to reduce blood cholesterol and triglycerides, while raising HDL cholesterol and anti-inflammatory markers. Tomato sauce plus olive oil had the maximum effect, likely because olive oil aids the absorption of lycopene. 

Tomatoes May Offer Potential Cancer Prevention

By definition, cancer is the uncontrolled growth of abnormal cells that spread beyond their normal boundaries. They often invade other parts of the body and cause serious damage. Observational studies note that the consumption of tomatoes, and tomato products, may lead to fewer incidences of lung, stomach, and prostate cancers. One study in women found that high concentrations of carotenoids, which exist naturally in tomatoes, may help protect against breast cancer. Another study linked the high intake of beta-carotene with the prevention of tumor development in prostate cancer. This is why researchers believe that beta-carotene may play a protective role against certain types of cancer. 

Tomatoes May Prevent Constipation

It’s no secret that the inadequate intake of fluid and fiber can lead to constipation. Tomatoes provide body water and fiber, with one tomato providing over four ounces of fluid and over a gram of fiber. According to researchers, the dietary fibers that exist in tomatoes support hydration and healthy bowel movements. Tomatoes are naturally rich in both soluble and insoluble dietary fibers. Soluble fiber retains water to create a gel-like texture during digestion, whereas insoluble fiber adds bulk to stool. Cellulose, pectins, and hemicelluloses in tomatoes are fibers resistant to digestion in the large intestine. Together, they help form healthy stool and regular bowel movements.

Tomatoes May Combat Metabolic Syndrome

Metabolic syndrome is a group of conditions that increase the risk of diabetes, stroke, heart disease, and other health problems. It is characterized by having a large waistline, high blood sugar, high blood pressure, high triglycerides, and low HDL (good) cholesterol. According to research, about one in three adults in the U.S. has metabolic syndrome. Studies indicate that lycopene consumption may be able to change some of the components of metabolic syndrome. Tomatoes happen to be great sources of lycopene! A small study monitored participants that drank tomato juice once a day four times a week for two months with no specified amount. Despite the lack of control in this study, the group that drank tomato juice experienced significant decreases in LDL cholesterol and increases in HDL cholesterol. 

Tomatoes May Aid Recovery After Exercise

Exercise can damage proteins in the body. That’s why exercise physiologists encourage people to consume electrolytes and antioxidants to support and accelerate recovery after exercise. Research indicates that the antioxidants in tomatoes may help the body recover. In fact, one study found that taking 3.5 ounces of fresh tomato juice for two months post-exercise improves the recovery of athletes. Another study monitored 15 non-athletes who exercised for 20 minutes on a bicycle after drinking five ounces of tomato juice for five weeks, followed by five weeks without tomato juice, and another five weeks with the juice. At the end of the study, blood samples indicated significantly lower blood markers associated with exercises-triggered damage when tomato juice was consumed.

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The gut, technically known as the gastrointestinal tract or digestive system, is the pathway from your mouth to your rear. Gut health focuses on the function and balance of everything that goes on in there. Human gut microbiome, which is within the gut, is a collection of microbiota that is unique to each person, as it is a complex ecosystem of bacteria, viruses, fungi, and more. 

Your gut microbiome plays an integral role in overall health, and may also influence your mental state. A healthy gut, for example, may enhance immune function and modulate anxiety and depression. In order for the gut to do all these things, though, it requires a healthy balance of bacteria. One of the best ways to do that is to show your gut some love in the morning. Simply engage in simple, healthy habits that set the tone for the day. The “healthy habit” trend tends to continue throughout the day, which can improve overall gut health. In fact, studies show that some of the most impactful practices are the simplest. The following things are easy enough to start tomorrow!

Start Your Day With H2O

Before you jolt your system with caffeine, treat yourself to a tall glass of water. Gut health doctors agree that drinking a glass or two of water every morning can get a jump start on the amount of water you should consume throughout the day. People typically don’t drink enough water, and those people are more prone to bloating, indigestion, overeating, and constipation. Want to enhance the benefits of a morning cup of H2O? Drink warm water with some fresh lemon in it to help flush out toxins!

Aim To Eat At The Same Time Every Morning

As a general rule for optimal digestive health, eating at the same time every day can help regulate digestion. This isn’t how to achieve optimal gut health, but it’s a step in the right direction. The food you put in your body is highly integral to optimizing the gut. When you eat a wholesome breakfast that contains fiber, protein, and complex carbs, you are less likely to snack before lunch. If you eat at the same time each morning, you may also help to maintain regular bowel movements, which can be especially beneficial if you suffer from irritable bowel syndrome (IBS). A set eating schedule in the morning can also help the body regulate the release of hormones.

Eat A Fiber-Rich Breakfast

Speaking of eating breakfast at the same time every day, the food you choose to put on your plate is highly important. Eating high-fiber meals can improve your microbiome in as little as two weeks, according to a 2021 study. Plus, fiber works to make stools bunker and easier to pass. Ideally, your breakfast should include whole grains, protein, and a combination of fruits or vegetables. Oatmeal with almond butter and berries, or a vegetable omelet without cheese. Classic breakfast meats like bacon or sausage can inflame the gastrointestinal (GI) tract and increase the risk of colon cancer and other GI cancers.

Go When You Have To Go

Some people wake up and eliminate within an hour, almost as if their bowels are on a natural timer. You may be that person, but you may also have an irregular or off day that prevents you from having a bowel movement at your normal time. Don’t just head to the toilet and sit there in hopes that something will magically happen, though. If you sit on the toilet too long, especially if you look at your phone, you can develop hemorrhoids. Straining before you’re ready to go is not healthy! Head to the bathroom when you have the urge to go, even if that means skipping your usual time. If it takes more than five minutes to excrete, you’re sitting for too long. 

Take A Walk

Taking a daily stroll can do your body a world of good. Walking for 30 minutes a day can help boost heart health, enhance immune function, and improve your mood. Regular exercise can also help you avoid constipation and bloating. Engaging in regular movement keeps the digestive tract moving, which prevents things from backing up.

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By now, you should be aware of how different foods can positively or negatively affect your gut. An incredible amount of research exists on how increasing beneficial bacteria in the gut can improve your overall health. In fact, a healthy gut is essential for a healthy body. One of the quickest ways to eat for your gut is to consume probiotics. You know this and we know this, but do you know the important role that prebiotics play in regards to your gut?

What Are Prebiotics?

Prebiotics are non-digestible fiber compounds that are degraded by bacteria in the gut. They are similar to other high-fiber foods, in that prebiotic compounds travel through the upper part of the digestive tract without being digested. This is because the human body cannot fully break them down. Once they pass through the small intestine, however, they reach the colon, where gut microbiota ferment them. A 2018 article stated that prebiotics are types of dietary fibers called fructooligosaccharides, inulin, and galactooligosaccharides. 

Certain foods function as natural prebiotic sources. Great prebiotic foods include chicory root, dandelion greens, leeks, garlic, raw sunchokes, onions, under-ripe bananas, raw jicama, and raw asparagus, among other foods. Prebiotics work together with probiotics to benefit your gastrointestinal system, playing a fundamental role in preserving the balance of intestinal bacteria. Learn why you should start eating more prebiotics from the reasons that we detail below. 

May Improve Metabolic Health

Researchers note that eating more prebiotic foods may benefit certain aspects of metabolic health, including cholesterol, blood sugar, and triglyceride levels. A 2021 review of 33 randomized controlled human trials found that inulin-type fructans (ITF) supplements reduced blood sugar and total cholesterol in people with diabetes and prediabetes. A separate review from 2019 had similar findings, observing that ITF reduced fasting blood sugar. This is a long-term blood sugar control marker called glycosylated hemoglobin (HbA1c) and fasting insulin levels. Although prebiotics may benefit metabolic health in people with prediabetes and diabetes, more research is necessary to confirm these benefits. 

Lower Inflammation

Prebiotics work to reduce inflammation, which experts believe to be one of the root causes of many chronic diseases, including heart disease. People who consume more prebiotic foods tend to have lower cholesterol levels, lowering the risk for cardiovascular diseases. Inflammation may also contribute to diabetes, cancer, and obesity. Health experts believe that prebiotics and probiotics work together to help the body metabolize nutrients more efficiently. In doing so, they help modulate immune functions that control how the body stores fats, including in the arteries. 

Potential Weight Loss Aid

Is it possible for prebiotic foods to support your weight loss efforts? According to recent data from human and animal studies, there is a connection between prebiotic consumption and weight loss. Researchers note that certain prebiotics positively affect energy homeostasis and may increase weight loss. Many studies indicate, however, that eating all types of fiber, not simply prebiotic fibers, contributes to lower body weight and a reduced risk of obesity. 

Better Gut Health

A 2020 review noted that treatment with inulin, a type or prebiotic, may benefit people who suffer from constipation and irritable bowel syndrome (IBS). Inulin may regulate bowel movements and improve stool consistency, in addition to the time it takes for food to move through the digestive tract. Another 202 review found that prebiotics effectively improved stool consistency and the frequency of bowel movements. Additionally, prebiotic treatments helped manage bloating in people with chronic constipation. Positive changes to your gut microbiome with prebiotics may be an effective strategy to manage digestive problems, including diarrhea, leaky gut, inflammatory bowel disease (IBD), and certain intestinal infections. 

May Improve Immune Function

Researchers behind many human studies observed significant changes in gut microbiome after consumption of prebiotics. How does this benefit the immune system? Consuming prebiotics helps to improve biomarkers and activity of the immune system. In fact, researchers observed reduced levels of bacterial metabolites in the gut and certain cancer promoting enzymes after continued prebiotic consumption. One report noted that prebiotics work with probiotics to boost immune function by improving nutrient absorption and reducing pH in the gut. Lowering pH levels in the gut may help block the growth of harmful bacteria and potential pathogens.

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Do you remember the famous book, Everyone Poops? It teaches children that all creatures in the animal world, including humans, deal with the products of digestion. Most people don’t want to discuss this topic, or the topic of digestive problems. This is interesting when you consider that digestive disease continues to rise among American adults. In fact, a 2021 report found that 62 million Americans are diagnosed with a digestive disorder each year. 

The gastrointestinal (GI) tract consists of the mouth, stomach, and intestines. Along with the liver, gallbladder, and pancreas, these organs work in unison to absorb nutrients and expel waste. If these natural processes are disturbed, it’s possible to experience a range of symptoms. Many symptoms pass and pose little risk to your health, but common digestive issues can often indicate several common digestive disorders. Read on to learn about the most common digestive disorders. If you suspect that you have one of these problems, consult with your doctor to take action. 

Irritable Bowel Syndrome (IBS)

Irritable bowel syndrome (IBS) is a common gastrointestinal disorder that affects the large intestine (colon). It is characterized by symptoms such as abdominal pain, bloating, constipation, and diarrhea. The exact cause of IBS is not fully understood, but it is thought to be related to a combination of factors, including abnormalities in the muscles of the intestine, changes in the balance of bacteria in the gut, and sensitivity to certain foods. There is a growing body of research on IBS, including studies on its causes, risk factors, and treatment options. Some potential treatment options for IBS include dietary changes, medications, and stress management techniques. If you are experiencing symptoms of IBS, it is important to speak with a healthcare provider for proper diagnosis and treatment.

Crohn’s Disease

Crohn’s disease is a chronic inflammatory bowel disease (IBD) that affects the digestive tract. The condition is characterized by inflammation of the lining of the digestive tract, which can lead to symptoms such as abdominal pain, diarrhea, fatigue, and weight loss. Health experts are still unsure of the exact cause of Crohn’s disease, but it is thought to be related to a combination of genetic, environmental, and immune factors. A growing body of research on Crohn’s disease includes studies on its causes, risk factors, and treatment options. Some people choose conventional treatment options, while others prefer to use natural remedies to manage symptoms. Should you think you have Crohn’s disease, speak with your healthcare provider to get a proper diagnosis and discuss treatment options.

Hemorrhoids

Hemorrhoids are swollen veins in the lower rectum and anus that can affect digestion in several ways. One of the primary symptoms of hemorrhoids is painless bleeding during bowel movements. In rare cases, heavy or prolonged bleeding can lead to anemia. Hemorrhoids can also cause itching, swelling, and irritation around the anus, which can be uncomfortable and interfere with the normal process of defecation. In some cases, the presence of hemorrhoids can make it difficult to have a bowel movement, leading to constipation. Lastly, it’s possible that hemorrhoids may be associated with other digestive disorders like IBD.

Diverticulitis 

There are small bulging pouches that can form in the lining of the digestive system, most often in the colon or large intestine, and these are called diverticula. The formation of these sacs is referred to as diverticulosis, but having diverticula does not indicate diverticulitis. If the diverticula become inflamed, then this is considered diverticulitis. People with diverticulitis will most commonly experience severe abdominal pain or a change in bowel habits. Other symptoms may include abdominal pain, nausea, irregular bowel movements, fever, vomiting, or constipation. Similar to other digestive disorders, there is no singular or specific cause; however, the formation of diverticula can be attributed to a low-fiber diet, which can lead to constipation. This increased pressure in the colon may lead to the development of diverticula. 

Gastroesophageal Reflux Disease (GERD)

Gastroesophageal Reflux Disease (GERD) occurs when acid from the stomach backs up into the esophagus. It can sometimes get to the point when stomach acid rises into the throat and disturbs the tissues. The primary reason for this occurrence is if the lower esophageal sphincter (LES) isn’t functioning properly. Rapid weight gain, medication, lifestyle, diet, and pregnancy (occasionally) can also lead to the development of GERD. There are many natural remedies to help minimize symptoms, and you can learn about them by clicking here.  

Ulcerative Colitis 

Ulcerative colitis is a common IBD that causes ulcers or long-lasting inflammation in the digestive tract. This condition affects the inner lining to the rectum and large intestine and is closely related to Crohn’s Disease. Ulcerative colitis is a chronic condition and while there isn’t a known cure, there are several options to help reduce symptoms and achieve long-term remission. Maintaining a healthy diet is often the first order of business to help reduce symptoms of ulcerative colitis. It is also wise to avoid sugar, exercise regularly to reduce inflammation, and consider supplementing with herbs like slippery elm, as it may help calm inflamed bowels. 

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