People are often shy to admit but pooping greatly affects how we move and feel throughout the day. According to science healthy pooping is a key way for your body to tell you that it is functioning properly.
Dr. Sinett says that the digestive system is how your body communicates on a daily basis.
5 Steps to Healthy Pooping
Together with Avanish Aggarwal, a gastroenterologist, Dr. Sinett explains 5 simple steps on how to achieve a healthy pooping habit.
1.Eat the Right Amount of Food
Dr. Sinett explains that in order to have a healthy pooping habit you have to eat a substantial meal that will stretch stomach receptors responsible for triggering intestinal waves that promote movement through the colon and rectum.
In short, the right amount of food will trigger your body to poop.
Dr. Aggarwal adds that what you eat is as important as how much you eat. Eating too many foods without the proper nutrition may lead to constipation, while fiber-rich well-rounded meals are key to good poop.
2. Regular Fiber-Rich Meals
Both doctors agree that getting enough fiber in your diet adds bulk to your poop and prevents diarrhea while keeping your bodily waste moving smoothly through the digestive tracks.
The UCSF Health recommends a daily intake of 25-30 grams of fiber from food and not supplements.
Dr. Sinett adds that different body types require different levels of fibrous diets. The best way to gauge whether your body is getting enough fiber is to check your poop. If your body isn't used to high doses of fiber, Dr. Sinett recommends slowly increasing daily fiber intake otherwise it may overload the digestive system.
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3. Maintain Adequate Healthy Fats
Other than fiber, maintaining adequate amounts of healthy fats in your diet is key to healthy pooping. Many stay away from fats under the influence that every fat is bad for your body and cholesterol level. Instead, healthy fats support vitamin A absorption and help maintain the mucus lining in the colon protecting your body from infections and inflammation.
Good sources of healthy fats are avocados, eggs, olive oil, nuts, fish, and seeds.
4. Don't Forget to Hydrate
Dr. Aggarwal stresses that not eating high water volume foods may lead to constipation. This is yet another reason to never forget to include vegetables and fruits into your diet. Other than a good source of fiber, fruits and vegetables have high water contents that keep your digestive tract moving.
Although health experts agree that drinking water is a vital tool in maintaining body health, Aggarwal and Sinnett stress that it isn't enough to have good healthy poop.
5. Be Bold and Try Fermented Food
Fermented foods high in probiotics such as kefir, sauerkraut, yogurt, miso, and kimchi help cultivate good gut bacteria that in turn leads to healthy poops.
Although Aggarwal says there is limited evidence in the direct benefits of probiotic foods or supplements, experts agree that most fermented foods are high in fiber. Hence, trying them out will have s positive effect on your body and poop.
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