Digestive issues can significantly impact both physical and mental well-being. Stomach problems can lead to discomfort, difficulty concentrating, feelings of depression, and fatigue, affecting overall quality of life.
Constipation and irregular bowel movements are common digestive problems, but many people are unsure about the cause or what constitutes a "normal" bowel movement frequency.
Causes of constipation
Constipation isn't just about difficulty passing stool. According to Dr. Kyle Staller, a gastroenterologist at Massachusetts General Hospital, constipation also includes symptoms like straining, feeling incomplete evacuation, or having hard, small stools.
The most common cause of constipation is a low-fiber diet. Fiber adds bulk to stool and softens it, aiding the elimination process. Without enough fiber, the colon absorbs too much liquid, making stool hard and dry, leading to difficulty passing it.
Other factors contributing to constipation include dehydration, stress, changes in routine, travel, or disruptions to daily habits. Certain medications such as blood pressure medication, pain relievers, antacids, iron and calcium supplements, and antidepressants can also contribute to constipation.
In addition to common causes, constipation can sometimes indicate more serious health issues like celiac disease, irritable bowel syndrome, pelvic floor dysfunction, hormonal imbalances, or metabolic disorders. Identifying and addressing these underlying causes is crucial for improving digestive health.
What's a healthy bowel movement frequency?
The frequency of bowel movements varies from person to person, depending on factors like diet, age, activity level, metabolism, and gut health. According to Dr. Adrienna Jirik, a gastroenterologist at the Cleveland Clinic, in an interview with USA TODAY, a "normal" frequency is anywhere from three times a week to three times a day.
Another benchmark is an average of at least once a day, but this isn't a strict rule. The most important thing is to monitor your regular bowel habits and note any sudden, unexplained changes, as these can be warning signs that need attention.
Steps to ensure regular bowel movements
Maintaining healthy bowel habits requires a combination of dietary and lifestyle changes. The first step is to increase fiber intake to 25-30g daily. Foods rich in both soluble and insoluble fiber, such as oats, prunes, kiwi, beans, leafy greens, pears, and whole grains, should be prioritized.
Staying hydrated is also crucial, as water helps fiber work effectively and prevents stool from becoming hard. In addition to water, herbal tea, soup, or water-rich foods can support digestion.
Physical activity stimulates bowel movements. A 20-30 minute daily walk is a simple yet effective way to improve digestive function.
Finally, managing stress through techniques like meditation, diaphragmatic breathing, or tai chi can minimize its impact on the digestive system, helping maintain regular, healthy bowel movements.
My Y (Times of India)
