Who doesn't love to talk about poo? As kids, we’re obsessed with it. But when something isn’t quite right, it becomes an awkward and difficult topic. So, we lock it away in our minds and become stressed about it. During nutritional consultations, it always comes up, so I thought I’d create this blog to talk about ways you can improve your poo!
This blog does not take into consideration specific health conditions. If any of these suggestions go against medical advice you’ve been given, please don’t follow them. We are all unique individuals—what helps one person might not work for another.
I started writing this blog as 10 things to do, but it quickly morphed into more! So there is a number two coming shortly (yes, the pun was intended!)
1. Chew Your Food
Digestion starts in the mouth. Saliva contains enzymes that help break down food, making it easier for your body to process. Chewing properly allows saliva to mix with food, breaking down molecules that are harder to digest. Try to chew each mouthful at least 20 times.
2. Be More Mindful When Eating
Give your food your full attention. Put your phone away and enjoy the process of eating. You might even consider setting a family rule of no phones at the table.
3. Massage Your Stomach
Gently rub your belly in a circular motion—10 times clockwise, then 10 times counterclockwise. I like to do this in the morning as I walk to the bathroom—it doesn’t take any extra time, but it helps get things moving.
4. Set an Intention for Your Poo
It might sound strange, but setting an intention like “My digestion improves a little bit every day” or “My poo flows freely” can be powerful. Repeat it to yourself throughout the day—when you feel bloated, when it's time to eat, or even when you feel ready to go.
5. Practise Squatting
Squatting can help strengthen the muscles needed for bowel movements. Not sure when to fit them in? Try squatting while the kettle is boiling. If you’re unsteady, hold onto the worktop for support. Over time, try to get deeper into the squat.
6. Reduce Ultra-Processed Foods
Ultra-processed foods negatively affect both the mind and body. Start by reducing them one at a time. Read food labels—if you don’t recognise an ingredient, don’t eat it. The book Ultra-Processed People by Chris van Tulleken is a great resource on this topic.
7. Eat More Whole Foods
Whole foods don’t require labels because they are what they are! I believe it's better to get nutrition from food rather than supplements, though modern farming practices have reduced nutrient levels in some foods.
8. Increase Fibre Intake Gradually
Fibre has many benefits, but increasing it too quickly can cause constipation. Check recommended fibre intake for your age and gender, and research how much fibre is in different foods (e.g., Google “how much fibre is in an apple”). Fibre helps clear the gut and stabilise blood sugar levels.
9. Add Probiotics to Your Diet
Your body is made up of about 5% human cells and 95% microorganisms! Sometimes, gut bacteria get out of balance, which can affect digestion. Natural probiotic sources include kimchi, kombucha, kefir, sauerkraut, pickles, yoghurt, aged cheese, miso, tamari, and sourdough. Please be mindful of the ingredients if buy these.
10. Stay Hydrated the Right Way
Drinking lots of water isn’t always the best way to stay hydrated. Eating hydrating foods alongside drinking water can be more effective than just drinking water alone. If you want to learn more about hydration, Quench by Dr. Dana Cohen is a great book to explore.
I’m passionate about well-being and have spent over 10 years improving my own health. Although I haven’t experienced long-term abdominal issues, these small changes have greatly improved my digestion. Give them a try and see what works for you!
If you are interested in finding out more ways to improve your health, why not react out and request a session.
Part two to follow soon.
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