diet

The Quintessential Guide to Keeping your Bowels Healthy (Regular)

The Quintessential Guide to Keeping your Bowels Healthy (Regular)

Yes, I’m talking about your bowels. Are you regular or do you experience constipation? Maintaining a healthy digestive system includes keeping your bowels healthy. The combined result will keep you healthy and help you achieve optimal weight loss.

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The following are some simple tips to keep your bowels in tip top shape:

 

  1. Drink warm lemon water in the morning.

By incorporating this drink into your morning routine you will remove toxins. It is great for the liver stimulating bile flow which gets the rest of the digestive system moving.

  1. Ground flax or chia seeds

Add one heaping tablespoons of ground flax or chia seeds daily to your smoothies, yogurt, oatmeal, omelettes, or simply add it to a large glass of water, stir and drink. Both, flax and chia are gentle sources of fiber that can help promote bowel movements. Chia seed pudding is a fantastic on-the-go snacks which is quick and easy to prepare ahead. This is what you’ll need:

2 tablespoons chia seeds

1 tablespoon hemp seeds

1.5 cups filtered water

1/2 teaspoon ceylon cinnamon

1 teaspoon raw cocoa powder

1/4 teaspoon Himalayan salt or Celtic sea salt

1/2 banana, sliced or 1/4 cup sliced strawberries (or a mixture of both)

1 teaspoon raw honey or dark maple syrup

Add all ingredients to a Mason jar. Stir well. Place in the fridge over

night or for at least 30 mins. Stir well again before enjoying!

  1. Psyllium powder

Fiber, fibre, fibre. In fact one tablespoon of psyllium  contains 4.3g of soluble fibre which promotes regularity by soaking up water in your gut and making bowel movements much easier.

Adding just 1/2 teaspoon of psyllium powder to a glass of water and drinking it between meals a is simple way of helping to promote regular elimination. Another option is to adding ¼ cup of psyllium powder in your baking by replacing ¼ cup of flour.

  1. WATER! WATER! WATER!

Bowels need to be hydrated to pass stools. If you are experiencing hard stools that are difficult to pass it can often be lack of water as the culprit.

Ensure you are drinking at minimum 2 litres of filtered water every day. If you find drinking water boring why not create your own flavoured water by adding a lemon or lime, mint leaves and sliced strawberries to a jug or bottle of water.

  1. Magnesium

Magnesium is the second most abundant mineral in the body next to calcium. It is used in over 350 biological functions that our wonderful body performs on a daily basis.

Magnesium stimulates peristalsis which is the rhythmic contraction of your digestive system, moving things along the digestive tract. Great sources of magnesium include; dark leafy greens, avocados, artichokes, nuts and seeds, whole grains, black eyed peas and black beans.

6. Probiotics

Healthy bacteria in our gut is essential for the proper breakdown and absorption

of nutrients from our food as well as proper elimination. Try unsweetened kefir which is a fermented dairy product, similar to yogurt, however it is high in lactobacilli and bifidus bacteria which are the good guys you want in your gut to help you stay regular.

Other food sources that contribute to the healthy gut bacteria in the gut are functional foods – also known as PREbiotics. PREbiotics feed the healthy bacteria (the microorganisms we want more of in our gut) and they include:  naturally fermented sauerkraut, kimchi, miso, tempeh, spirulina and chorella and wait for it …. dark chocolate and I’m talking about high quality dark chocolate, at least 80% cacao.

If you’re looking for a supplement, contact your naturopath or nutritionist for high quality grade suggests and remember probiotic supplements must be refrigerated.

 

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