the normal range.
What's more important than frequency is the ease with which you move your bowels. If you need to push or strain, something is off – moving your bowels should take no more effort than urinating or passing gas. The thing to watch for is a sudden change in your bowel habits. Many factors can affect regularity, such as diet, travel, medications, hormonal fluctuations, sleep patterns, exercise, illness, surgery, childbirth, stress and a whole host of other things.9
Constipation and Diarrhea
The average body takes between 18 and 72 hours to convert food into poop and pass it on out. When this time is significantly shortened, the result is diarrhea because your intestine doesn't have time to absorb all of the water. Conversely, when transit time is lengthened, you may end up constipated because too much water has been absorbed, resulting in hard, dry stools.
Constipation is defined as passing hard, dry stools that you have to strain to move, and it's typically accompanied by decreased frequency of defecation. Straining is not normal, nor are experiencing feelings of incomplete elimination, bloating, crampiness, or sluggishness after going number two. If you're over the age of 65, your risk of becoming constipated increases significantly.
Chronic, untreated constipation can lead to fecal impaction,10 which can be a serious medical condition. Laxatives should be avoided at all cost and used only as a last resort. If you absolutely must use a laxative, make sure it is used for only a very short period of time.
Common Causes of INCREASED Bowel Frequency/Diarrhea11
||Diseases and Conditions
| Eating more fruits and vegetables (increased fiber)
|| Hyperthyroidism (overactive thyroid)
| Increased exercise
|| Crohn's disease
| Drinking more water
|| Ulcerative colitis
| Emotional stress
|| Celiac disease
| Food allergies
|| Irritable bowel syndrome (IBS)
|| Medication side effects
|| Gastrointestinal infection
|Common Causes of DECREASED Bowel Frequency/Constipation12, 13
| Change in diet, less fiber, less fruits and vegetables
|| Pregnancy, childbirth, or hormonal disturbances
| Emotional stress
|| Problems with the muscles or nerve in the intestine, rectum or anus
| Ignoring the urge to "go," travel and scheduling factors that cause you to hold it
|| Irritable bowel syndrome (IBS)
| Insufficient exercise
| Inadequate hydration
|| Hypothyroidism (underactive thyroid)
| Calcium or iron supplements
|| Local pain or discomfort around the anus, such as from fissures or hemorrhoids
| Drugs such as narcotic painkillers (codeine, for example), diuretics, antacids, antidepressants, and excess or overused laxatives
|| Less often: diverticulitis, intestinal obstruction, colorectal cancer, multiple sclerosis, Parkinson's disease and spinal cord injury
| Food allergies
How to Score a Home Run with Your Bowel Movements
Most gastrointestinal problems can be prevented or resolved by making simple changes to your diet and lifestyle. If you aren't achieving poo perfection, or if you don't feel right, then look at the following factors and consider making a few changes. These strategies will help reverse constipation or diarrhea, in addition to helping prevent recurrences.
- Remove all sources of gluten from your diet (the most common sources are wheat, barley, rye, spelt and other grains)
- Eat a diet that includes whole foods, rich in fresh, organic vegetables and fruits that provide good nutrients and fiber; most of your fiber should come from vegetables, not from grains
- Avoid artificial sweeteners, excess sugar (especially fructose), chemical additives, MSG, excessive amounts of caffeine, and processed foods as they are all detrimental to your gastrointestinal (and immune) function
- Boost your intestinal flora by adding naturally fermented foods into your diet, such as sauerkraut, pickles, and kefir (if you tolerate dairy); add a probiotic supplement if you suspect you're not getting enough beneficial bacteria from your diet alone
- Try increasing your fiber intake; good options include psyllium and freshly ground organic flax 