5 Things you need to stop doing for better bowel movements
A common mistake many people with gut issues make is focusing so much on what they are eating that they forget it’s just as important (if not more important) to pay attention to how they are eating too!
Within the 4 pillars of my practice, constipation and bloating are addressed in this order:
1. Behaviours (e.g. chewing your food, making time to eat, etc.)
2. Nutrition (e.g. more plant-based foods, fermented foods, etc.)
3. Supplements (e.g. multivitamin, digestive support, etc.)
It’s like this: how you eat (behaviour) affects the absorption of what you eat (nutrition) which determines if you need any additional support (supplements).
Let’s compare this to building a house. First, you lay a solid foundation (behaviours). Then you choose the building materials to complement the foundation (nutrition). Once your house is built, you might add special features (supplements) to enhance the overall function, like a built-in stereo system or high-tech security.
But if you build it backwards, a high-tech security system isn’t going to be much help for a home without a foundation. Addressing the foundation will result in inefficiencies and jeopardize the whole structure. This leads to wasted time and energy because you will inevitably have to go back and start over… with the foundation first.
In a similar way, if you eat a healthy diet, but you’re not absorbing the nutrients because of poor eating behaviours (like not chewing your food properly), it’s a waste of your time and energy. And, all the supplements in the world aren’t going to help you if you continue to eat a junk diet high in processed foods.
This is exactly why I address behaviour first. It builds a strong foundation for everything else.
Behaviour goes both ways: there are good habits and bad habits. Sometimes you focus so much on the good things that you forget about the seemingly innocent daily habits that could be keeping you bloated and constipated!
Before we even focus on diet and supplements, consider these 5 things that I recommend my clients stop doing for better bowel movements.
1. Snacking all the time
Snacking is a common habit that can be problematic if you struggle with constipation.
Many snacks are processed, lack nutrients, and contain additives that worsen bloating and constipation.
Healthy snacking doesn't mean you are exempt. Snacking also slows gut motility and contributes to constipation.
Instead: Practice eating 3-4 main meals a day spaced 3-4 hours apart. Include a balance of 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, affecting 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 also 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 such as watching TV or working while eating also make you less attuned to your body's hunger and fullness cues, leading to overeating. Multitasking during meals can trigger your body's stress response. Both of these can disrupt the digestive processes and lead 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.
Late-night eating can lead to constipation due to slower motility during sleep.
Instead: Maximize digestion and motility by avoiding late-night meals. Finish dinner 2-3 hours before bed, adjusting based on meal size. (For a smaller dinner, 2 hours; for a larger dinner, 3 hours.)
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. 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, or drop the kids to school, 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.
If you struggle with chronic constipation, it’s unlikely that food alone will solve the problem – even though it is an important piece of the puzzle! And it’s likely you already know this through experience.
Small daily habits that focus on how you eat can lay the foundation for better bowel movements, a healthier gut, and a happier you.
Which one of these habits can you start today???
