5 Things you need to stop doing for better bowel movements
Getting rid of constipation isn’t rocket science. But sometimes it can feel that way.
The internet is full of products that are marketed in a way that makes you believe there is one fix, one magic bullet out there: one diet, one pill, one protocol that will fix your gut issues.
Unfortunately, that one thing doesn’t exist, and this type of magical thinking can keep us trapped where we are because we are constantly on the hunt for something we’ll never find.
The truth is: 99% of your results will come from the habits you practice every day.
Your daily habits have the power to make you 1% better every day. And, they have the power to do the opposite. It’s your daily habits that add up to give life-changing results. But sometimes, we forget to pay attention to the habits that are preventing our progress as well.
Here are 5 habits you need to stop doing if you want to break free from bloat and enjoy better bowel movements.
1. Snacking all the time
Snacking is a popular habit, and it can be problematic if you struggle with constipation.
Many snacks are processed, lack nutrients, and contain additives that worsen bloating and constipation, but healthy snacking doesn't mean you are exempt. Snacking also slows gut motility and contributes to constipation.
Snacking messes with your migrating motor complex. This is a strong pressure-like wave that occurs between meals. It propels food forward for digestion and acts like your gut's housekeeper to sweep out partially digested food and unwanted microbes. But it only works when your stomach is empty. If you are always snacking, you are putting this process on hold. This slows gut motility and can lead to bloating, gas, and constipation.
Instead: Practice eating 3 to 4 main meals a day that are spaced 3 to 5 hours apart. Include a balance of lean protein, healthy fats, and fiber with each meal to keep you feeling full until the next one.
2. Skipping meals
Your gut thrives on routine and consistency. When you have erratic eating habits or skip meals, this can throw off the gut’s natural circadian rhythm and affect bowel regularity.
Skipping meals may also lead to reduced caloric intake. If you aren’t eating enough to meet your daily caloric needs, this can slow gut motility and contribute to constipation.
Instead: Practice consistent meal times every day. Use a calorie counter to determine your baseline caloric needs based on age, weight, and activity levels.
3. Distracted eating
Whether you’re scrolling through your newsfeed, watching Netflix, or catching up on emails, distracted eating has a negative impact on digestion and contributes to constipation.
Distracted eating often leads to less chewing. Poor chewing leads to larger, harder-to-digest food particles that slow digestion and lead to constipation. Distractions also make you less attuned to your body's hunger and fullness cues, leading to overeating which can impair digestion. Multitasking during meals can also trigger your body's stress response, disrupting the digestive process and leading to constipation.
Instead: Put away distractions and tune into your meal. Taste your food. Notice how it feels in your mouth. Appreciate the aromas. If you like, turn on some relaxing music or enjoy your meal in company. Just be present.
4. Late night eating
Sleep is when your body takes time to grow, repair, and rebuild tissues. Even though you can still digest food during sleep, the process slows significantly.
Your migrating motor complex (mentioned above) is most active while you sleep. If you eat right before bed, your body needs extra time to finish digesting food before this mechanism can kick in. With
digestion already slowed during sleep, you could wake up with heartburn, indigestion, acid reflux, or have difficulty having a bowel movement in the morning.
Instead: Maximize digestion and motility by avoiding late-night meals. Finish dinner 2 to 3 hours before bed, adjusting based on meal size.
5. Hitting the snooze button
Your gut is primed to poop in the morning, but your body needs to be in a relaxed state in order to have a bowel movement. So, if you hit the snooze button multiple times so that you are left with a morning routine that is a mad dash to get out the door for work, the odds are not in your favour.
Instead: Get up 20 minutes earlier (or at least stop hitting the snooze button) so you have more time to ease into your day. With this extra buffer, you create a more relaxed environment, supporting a stress-free beginning to your day.
Your path to better bowel movements could be as simple as changing a few habits. By taking a moment to reassess your daily routine and incorporating small changes, you can cultivate a happier, healthier gut one simple step at a time.
