How often should you go to the toilet?

How often should you go to the toilet?

By Neena Luthra  on: 21 July 2016
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Again, it%u2019s about what%u2019s normal for you. As a rule of thumb, three bowel movements per day to three per week are considered normal. There are many things that can temporarily influence the frequency of your bowel movements and are not a cause for concern. Diet, travel, medications, hormonal fluctuations, sleep patterns, exercise, illness, surgery, childbirth, stress, are just some of the factors that can set you back.
You also need to observe the strain you need to push your poop out %u2013 defecating should be as easy as urinating or passing gas. Excessive effort can signal that something isn%u2019t right.
Some Things You Can Do To Help You Move Your Bowels
%u2022Eat a healthy and balanced diet. Make sure you get enough fresh fruits and vegetables, which are the best sources of fiber. To boost your fiber intake, you can also add psyllium and freshly ground organic flax seed to your diet.
%u2022Avoid processed foods, and foods that contain a lot of sugar (especially artificial sweeteners) and chemical additives.
%u2022Keep a balanced gut flora by enjoying probiotic products, such as sauerkrauts, pickles.  Be especially careful to replenish your beneficial gut bacteria after a course of antibiotics. If probiotic food doesn%u2019t do it for you, get a good probiotic supplement.
%u2022Drink lots of water and stay hydrated.
%u2022Exercise daily
 


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Diet in Irritable Bowel Syndrome (IBS)
21 July 2016
Meals may seem to trigger symptoms. It may be the process of eating and not a certain food that sets off your symptoms. Eating stimulates the digestive tract, which can over-respond because of IBS. %u2022Try eating smaller meals, more often, spread throughout your day. Instead of 3 meals, try 5 or 6 regularly scheduled small meals. %u2022Slow down; don't rush through meals. %u2022Avoid meals that over-stimulate everyone's gut, like large meals or high fat foods. %u2022If you are constipated, try to make sure you have breakfast, as this is the meal that is most likely to stimulate the colon and give you a bowel movement. The foods most likely to cause problems are: %u2022Insoluble (cereal) fiber %u2022Coffee/caffeine %u2022Chocolate %u2022Nuts %u2022Meals those are too large or high in fat %u2022Fried foods %u2022Coffee %u2022Caffeine %u2022Alcohol Eating too much of some types of sugar that are poorly absorbed by the bowel can also cause cramping or diarrhea. Examples include%u2026 %u2022Sorbitol %u2013 commonly used as a sweetener in many dietetic foods, candies, and gums %u2022Fructose %u2013 also used as a sweetener and found naturally in honey as well as some fruits Some foods are gas producing. Eating too much may cause increased gaseousness. This is especially true since irritable bowel syndrome (IBS) can be associated with retention of gas and bloating. Examples include%u2026 %u2022Beans %u2022Cabbage %u2022Legumes (like peas, peanuts, soybeans) %u2022Cauliflower %u2022Broccoli %u2022Lentils %u2022Brussels sprouts %u2022Raisins %u2022Onions %u2022Bagels As an added benefit, consuming generous amounts of fiber in your everyday diet potentially can improve overall health. Fruits and vegetables appear to exert a strong healthy effect. Soluble and Insoluble Fiber Dietary fiber can be classified as either soluble or insoluble. Soluble fiber dissolves in water, becomes a soft gel, and is readily fermented. These include pectin, guar gum, and other gums. Insoluble fiber does not dissolve or gel in water and is poorly fermented. Cellulose (found in legumes, seeds, root vegetables, and vegetables in the cabbage family), wheat bran, and corn bran are examples of insoluble fiber. High fiber substances containing both soluble and insoluble fibers have the properties of both. They include oat bran, psyllium, and soy fiber. Methylcellulose is a semi-synthetic fiber. It is soluble and gel forming, but not fermentable. Types of fiber differ in the speed and extent to which they are digested in the GI tract, and in the process of fermentation. There may be both good and bad aspects to fermentation, but there are certainly metabolic products produced by fermentation which contribute to colonic health. The solubility and fermentation of a particular fiber affects how it is handled in the GI tract. The effect of identical fibers varies from person to person. Individual response may vary and we encourage individuals try different types of fiber. IBS Symptoms Fiber Treatment Lower abdominal pain Methylcellulose/Psyllium Upper abdominal pain Oatmeal/Oat bran/Psyllium Constipation Methylcellulose/Psyllium Incomplete evacuation Methylcellulose/Psyllium Diarrhea Psyllium/Oligofructose Excessive gas Methylcellulose/Polycarbophil Tips for Adding Fiber to Your Diet Making small, gradual changes can add up to a big difference in the nutritional value of your diet. Experiment with fresh foods and don%u2019t be afraid to try new foods and recipes. Here are a few practical tips for adding fiber to your diet. Vegetables %u2022Cook in microwave to save time and nutrients %u2022Cook only until tender-crisp to retain taste and nutrients Beans %u2022Replace the meat in salads and main dishes with presoaked dried beans and peas %u2022Presoaking reduces the gas-producing potential of beans if you discard the soaking water and cook using fresh water %u2022Use a slow cooker for bean soups and stews Fruit %u2022Snack on fruit anytime, anywhere %u2022Experiment with unusual fruits such as kiwi, pineapple, and mangos %u2022Leave peelings on fruit whenever possible %u2022Use fresh and dried fruit in muffins, pancakes, quick breads, and on top of frozen yogurt Grains %u2022Choose whole-grain varieties of breads, muffins, bagels, and English muffins %u2022Try fresh pasta instead of dried %u2022Mix barely cooked vegetables with pasta for a quick pasta salad
Leptin Rich Foods
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Leptin is a very important hormone produced in your fat cells. It is responsible for many things, including telling your brain when you are full, triggering the feeling that you need to stop eating. If you have too much leptin, your sensitivity to it can decrease, and that leads to more hunger and cravings, and eventually obesity.  Are There Any Leptin Rich Foods?  Leptin can%u2019t be given orally, because our intestines can%u2019t process it. In addition, it can%u2019t actually be found in foods. Though you might hear about %u201Cleptin rich foods,%u201D it is important to remember that these foods aren%u2019t actually filled with leptin %u2013 though they do make a difference.  So how do we increase it? We can%u2019t %u2013 but we can increase our sensitivity to it. That means that it will work as it should, even if we don%u2019t have quite enough in our bodies. These foods can help increase the sensitivity, and that means that our metabolism can go up, cravings can go down, and our battle of the bulge can be helped along.  Foods That Increase Leptin Sensitivity  To get a good start on your leptin sensitivity, have protein with breakfast. This helps jump-start the leptin signals and can keep you full longer during the day. You should also go for leafy greens and fiber-rich foods, as they can also help keep your body feeling full. These foods spark the sensitivity that your body needs in order to respond appropriately to leptin. For even more regulation of that sensitivity, be sure to get a good allotment of fish in your diet.  Foods That Decrease Leptin Sensitivity  Just as there are great foods for increasing the sensitivity to leptin, there are also foods that will inhibit your body%u2019s signals. Avoid these foods if you can, or have them in moderation. One of the biggest problems is carbohydrates. These include starches, like white flour and potatoes. Excessive carbohydrates are not only terrible about blocking the leptin signals; they are also what we reach for when we are really craving something. The more carbohydrates we eat, the more the craving happens. It%u2019s a vicious cycle!  You should also avoid foods that are processed or contain high fructose corn syrup. The syrup and the chemicals in processing have been shown to block much of what the body is trying to do, including the leptin sensitivity that tells your brain to turn off the hunger signals. If you eat large meals or eat very frequently, you are also sabotaging your body%u2019s attempts to fight off obesity. Try to eat in moderation, and keep the snacks to a minimum.
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