to pass. Most of us get just half of the
fibre that we require. “If you’re eating
whole grains, or about half your plate
at each meal is fruits and vegetables,
you’re likely meeting your needs,” says
Whitney Hussain, a registered dietitian
in Vancouver, Canada who specialises
in gastrointestinal disorders.
You can also choose cereals with
added fibre. Psyllium is a popular
supplement, but watch out for inulin,
which for some people triggers a sore
stomach. Hussain suggests adding
fibre to your diet gradually to prevent
gas and bloating. “Just have one
serving of a higher-fibre food, and
slowly increase it each day. Spread
the fibre throughout the day, rather
than having it all at once.”
Liquid Intake
Without enough fluid, your stool will
be dry and hard. Other signs that
you probably need more water—or
other sources of fluid, such as milk,
juice, soup and tea—include dry lips
and mouth, dark urine and urinating
fewer than four times a day. The ideal
amount of hydration is different for
everyone and depends on factors like
your body size and activity level.
Many people report urgent
bathroom visits after their morning
brew, but both regular and
decaffeinated coffee appear to have
the same effect. The warmth could
be playing a role in speeding up the
system. Carbonated beverages may
give you gas and bloating, and can
xwmake you gassy. Same with talking a
lot during a meal. Eat on a schedule—
postponing a meal or snack can give
you bloating.Get Active
You need to keep your body moving
in order to keep your bowels moving.
Regular physical activity, such as a
brisk daily walk, can help prevent
constipation. Overtraining is thought
to cause bowel symptoms like
flatulence and loose poops in some
people, especially if they’re exercising
intensely in a hot environment, but
that’s rare. Want to reduce the risk ofAUGUST 2019 • 43GET YOUR BODY
MOVING TO KEEP YOUR
BOWELS MOVING