What can i take to regulate my bowels?

Do you often find yourself running to the bathroom or feeling bloated and uncomfortable after a meal? Are you tired of feeling like your bowel movements dictate your day-to-day life? Fear not, dear reader – there are plenty of things that you can take to regulate your bowels and get back to living your best life. From simple dietary changes to more targeted supplements, we’ve got you covered.

Disclaimer

But before we dive into our list of recommended remedies, it’s important to note that if you’re experiencing persistent gastrointestinal issues, it’s always a good idea to consult with a medical professional. While many over-the-counter options may help alleviate some symptoms in the short-term, underlying health conditions may require more comprehensive treatments.

Now that we’ve got that out of the way…

Dietary Changes

Fiber is Your Friend

One common reason why people experience irregular bowel movements is due to lackluster fiber intake levels. But fear not – adding more fiber into your diet doesn’t have to be boring. There are plenty of tasty foods out there packed full of this essential nutrient:

  • Avocados: high in both soluble and insoluble fibers
  • Legumes (e.g., lentils): contain resistant starches which promote healthy gut bacteria activity
  • Whole grains (e.g., brown rice): rich sources of insoluble fiber

Stay Hydrated

Water helps support overall digestion and maintain regularity within our bowels. Drinking water throughout the day can prevent constipation by keeping stools soft enough for easy passage.

Plus, hydration has other notable body benefits such as increased energy levels and improved skin appearance!

Probiotics FTW!

One fun fact about our bodies – an estimated 70%+ percent total immune system cells reside within our gut1… wild right? If this crucial area isn’t well-nourished via a diverse array of healthful bacteria, digestive issues can arise. Fortunately, probiotics can promote populations of healthy gut microbes.

Yogurt is one particularly tasty source of probiotics – just be on the lookout for brands with high sugar content and focus on nonfat (or at least low-fat) options. For those looking to avoid dairy products entirely, fermented foods like kimchi or sauerkraut also pack a mighty oral dose of gut-loving microorganisms.

Supplements

Magnesium

Magnesium aids in muscle contractions that propel food through our digestive systems. This mineral helps relax intestinal muscles which results in less resistant bowel movements1. It’s worth noting that excessive magnesium supplementation may lead to unwanted diarrhea so consult your healthcare professional before upping dosage levels beyond recommended daily values2.

Food sources rich in magnesium include nuts/seeds (e.g., almonds), leafy greens (e.g., spinach), and whole grains!

Psyllium Husk

Derived from Plantago ovata plant seeds, this soluble fiber supplement serves as gentle laxatives due to their unique water-absorption properties 1! These plants attract moisture within the colon voluntarily increasing stool size while promoting hydration overall3.

A common brand containing psyllium husks is called Metamucil and not only packs a substantial fiber dose per serving but additionally contains beneficial minerals like calcium4!

Probiotics Part II: Electric Boogaloo

While we noted pro-biotic-rich dietary sources earlier… they’re still available as supplements if you aren’t keen on shoveling in bowls an endless quantity of yogurt tubs .

There are plenty of over-the-counter varieties available such as Culturelle or Align which contain millions(!) healthy bacteria forms in each capsule5. Various strains exist under classifications such Lactobacillus acidophilus6 all touted by possessing promise toward treating inflammatory bowel diseases7.

Wrapping Up

Stomach sensitivity can be one of life’s most inconvenient struggles… but that doesn’t mean we must suffer! By embracing dietary adjustments or natural supplements, people may discover a path toward smoother bowel regularity.

While these recommendations are not comprehensive nor serve as substitutes for medical advice from your healthcare provider, hopefully they provide helpful guidance.

As always, listen to your body and take action when necessary!

Citations:

1 https://www.medicalnewstoday.com/articles/325931

2 https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

3 https://pubmed.ncbi.nlm.nih.gov/10231609/

4 http://c.ebscohost.com.libproxy.usc.edu:2048/login.aspx?direct=true&db=a9h&AN=10726436&site=ehost-live

5 https://gut.bmj.com/content/gutjnl/66/2/i18.full.pdf#citeulike-article-id-2339036

6 Psanić Honović L, Pavlović Hrvojević Š. The role and clinical implications of the probiotic lactobacillus acidophilus strain NP 51–its potential efficacy in Helicobacter pylori eradication therapy. Acta Clin Croat. 2017 Sep;56(3):528-537.

7 Kumari V et al., “Lactobacillaceae and Bifidobacteriaceae Profile Using Polymerase Chain Reaction Denaturing Gradient Gel Electrophoresis in Dengue Patients with Manifestationss,” Indian J Med Microbiol., Vol.34 (No.31), pp.xx xx, Feb-April Eight 2016

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