Being regular is not so much about frequency, as having bowel motions that are easy to pass. On the Bristol Stool Chart, you’re looking for a three or four.
The Bristol Stool Chart is an illustrated medical tool that classifies bowel motions into seven types. What your poo looks like (and how it scores) depends on how long it’s been in your intestine.
Constipation can occur for a number of reasons, including travel, changes in routine, not not enough fluid, and not enough exercise. And not enough fibre in the diet.
When it comes to good bowel health, you want to include plenty of fibre-rich foods. You’re aiming to have between 25 grams and 30 grams of fibre each day.
Get your five plus two; that’s five to six serves of vegetables and two serves of fruit. Half a cup of cooked vegetables or one cup salad vegetables equals one serve.
When it comes to fibre, the rockstars include figs, kiwifruit, prunes and dates.
Go for natural muesli, bran and oats, grainy bread and crackers, brown rice and pasta, and grains like barley, quinoa, buckwheat and chia.
Legumes pack the biggest punch when it comes to fibre. Top your grainy toast with baked beans, add lentils to your bolognese, stir chickpeas through your soups, curries, casseroles and salads.
Eating fibre-rich nuts and seeds will help you reach your daily fibre target. Choose muesli with extra nuts and seeds, top your oat or quinoa porridge with an LSA mix, and add raw or toasted hazelnuts, walnuts or almonds to salads.