Bowel health checklist

The basis of our health and wellbeing is our guts ability to digest what we eat and absorb all the nutrients.  However it is common for people to have digestive issues such as gas, bloating, food intolerances and IBS.  Given the guts importance to wellbeing, I would like to focus on digestion and guts in the next few articles which will include tips for healthy stomachs, large intestine and small intestine.

Lets start with talking about bowels.  Your bowel movements reflect both your lifestyle and gut health.  So how should you judge your bowel movements:

  1. There should be no discomfort or straining when you go to the loo, and no smell of gas.
  2. Stools should come out easily, smoothly and all in one piece.
  3. Stools should be 10 – 15 cm long, medium brown in colur and shouldn’t be smelly, stick to the lavoratory bowl or float.
  4. If your stool floats it could be due to too much fat or gas in your diet – usually from excess sugar, fizzy drinks or beans.
  5. A very smelly stool can be a sign of undigested food or waster that has been sitting in your bowel for a long time.  It can also be a sign of poor absorbtions or lactose intolerance.  If your stool is smelly and looks greasy it may be a sign of coeliac disease so you need to book a check up with your doctor.
  6. Going to the toilet 2 -3 times a day is optimal but anything from 2 – 3 times per day to 2 – 3 times per weeks in normal.
  7. Any changes to your normal pattern should be reported to your doctor.

 

 

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    • a lower intake of animal protein with a greater intake of vegatable protein (found in peas, lentils and beans)
    • a greater intake of plant-based iron (from sources like whole grains, leafy green vegatables, nuts and seeds)
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    References Czeizel AE, Metneki J, Dudas I 1996 The effect of preconceptional multivitamin supplementatoin on fertility Int J Vitam Nutr Res 66(1):55-8 Howard JM, Davies S,  Hunnisett A 1994 Red cell magnesium and gluthathione peroxidase in infertile women -- effects of oral supplementation with magenesium and selenium Magnes Res Mar;7(1)49-57 Colagar AH, Marzony ET, Chaichi MJ 2009 Zinc levels in seminal plasma are assocaited with sperm quality in fertile and infertile men Nutr Res 29(2):82-8 BV Rossi et al 2014 Modifiable risk factors and infertility: What are the connections? Americal Journal Lifestyle Medincine; 10(4), 220-231

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    3. Drink slippery elm tea which calms inflamation of the small intestine and helps relieve IBS.
    4. Up your intake of vitamins A and D - liver is an excellent sourch of these vitamins which protect the mucus membrane of the gut.
    5. Eat more antibacterial foods such as garlic, honey and sauerkraut which preven the growth of Candida, fungus and yeast infections.
    6. Take oregano oil (Oregnano Vulgaris) which has been shown to stop Candidan in its tracks.
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    8. Take prebiotics daily - to feed the probiotics.  Or eat food prebiotic foods such as sauerkraut or kimchi.
    9. Go gluten free.  Cut out gluten for an entire week and keep a food diary to check if your symptoms improve.
    10. Mimosa pudica an ayurvedic herb is brilliant at wiping out parasites.
    11. Eat more ant-parasitics such as garlic, thyme, chilli, tumeric and ginger.
    References https://www.bbc.co.uk/news/health-38800977 https://www.ncbi.nlm.nih.gov/pubmed/15883716