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Maryam Mansour

Maryam is in her final year of medical studies at Bond University.  Despite this intense workload, Maryam  finds time to pen some informed articles on health issues. Her articles are reviewed by a senior practicing GP, Dr Gabrielle Du Preez-Wilkinson. 

5 minute read

Feel better from the inside out
A bowel health guide

What’s in this article

Good bowel health is key to feeling your best every day, yet it’s often overlooked. Whether you live in a city or a rural town, simple habits can make a big difference. This article shares practical tips to support your digestive system and  considers the unique challenges of rural living, offering realistic solutions even when access to fresh food or healthcare is limited.

If you want to improve your  overall wellbeing, read on for easy, effective ways to keep your bowel healthy and functioning at its best.

Maintaining a healthy bowel is essential for overall well-being. A healthy digestive system helps ensure proper nutrient absorption, regular bowel movements, and the efficient elimination of waste. However, many people face challenges in maintaining optimal bowel health, especially in areas where access to healthcare and fresh food may be limited. Regardless of where you live, prioritising your bowel health can prevent a range of digestive issues and improve your quality of life.

Strategies to keep your bowel healthy

Eat a high-fibre diet

One of the best ways to promote bowel health is by consuming a diet rich in fibre. Fibre adds bulk to your stool, making it easier to pass and reducing the likelihood of constipation. Additionally, a fibre-rich diet helps regulate your digestive system, preventing both constipation and diarrhoea.

Fruits and Vegetables: Aim for at least 5 servings of fruits and vegetables a day. These foods are packed with soluble and insoluble fibre that helps keep your digestive system moving smoothly.

Whole Grains: Choose whole grain options over refined grains. Foods like whole wheat bread, brown rice, quinoa, and oats are excellent sources of fibre.

Legumes and Nuts: Beans, lentils, and nuts like almonds are great sources of fibre and can easily be added to soups, salads, or snacks.

In rural areas, access to fresh produce may be limited, but many local farmers’ markets and community gardens offer an opportunity to purchase fresh, fibre-rich foods. When fresh options are not available, consider purchasing frozen vegetables, canned beans (with no added salt), or dried fruits, which can be stored for longer periods.

Stay hydrated 

Proper hydration is vital for maintaining bowel health. Drinking plenty of water softens stools, making them easier to pass and reducing the risk of constipation. It also helps prevent dehydration, which can lead to sluggish digestion and bowel problems.

How much water do you need?

The general recommendation is to drink at least 6-8 glasses (1.5–2 litres) of non-caffeinated fluids daily. However, individual needs may vary depending on factors such as activity level, climate, and overall health.

In rural regions, where water may be sourced from wells or other local means, ensuring an adequate and clean water supply is crucial. During hot weather, or for those who engage in physical labour, it’s important to drink more to replenish fluids lost through sweat.
Exercise regularly 

Physical activity is  good for your overall health and essential for a healthy digestive system. Exercise helps stimulate the muscles of your intestines, promoting regular bowel movements and preventing constipation. Engaging in regular exercise can also reduce the risk of developing conditions such as IBS and diverticulosis.

Exercise to promote bowel health 

Walking: Walking for 30 minutes a day can have a significant impact on digestive health.

Cycling or Swimming: Low-impact exercises like cycling or swimming also promote bowel health without straining the body.

Strength Training: Incorporating strength training into your routine can improve muscle tone and support digestive health.

In rural communities, physical activity is often built into daily routines through
 farming, gardening, or walking long distances.
If you live a more sedentary lifestyle, incorporate activities like
 walking, hiking, or cycling into your day.
Establish regular toileting habits  

Maintaining healthy bowel habits is not just about what you eat and drink, but also about your approach to using the toilet. By developing a regular routine, you can encourage your body to naturally follow a predictable pattern for bowel movements.

Tips for healthy toileting

Don’t ignore the urge: When you feel the urge to go, don’t delay. Holding in bowel movements can lead to constipation and discomfort.

Proper posture: When sitting on the toilet, ensure your knees are higher than your hips. This position mimics a squatting posture and can help facilitate a smoother bowel movement.

Set a Routine: Try to use the toilet at the same time each day, preferably after a meal, as your body’s digestive system is most active during this time.

Limited processed foods and red meat

While occasional indulgence in processed foods is fine, a diet too high in processed foods and red meat can contribute to digestive issues such as constipation, bloating, and discomfort. These foods can also increase the risk of colorectal cancer.

Reducing processed  food intake
  • Opt for home-cooked meals with fresh, whole ingredients.
  • Minimise the consumption of fast food, sugary snacks, and ready-to-eat processed meals.

Access to fresh food can sometimes be a barrier in rural communities, but local food systems, such as community-supported agriculture (CSA) programs, can help provide fresh produce at affordable prices. When fresh produce isn’t available, frozen or preserved foods are a great option to ensure balanced nutrition.

While living in rural areas may present unique challenges such as limited access to healthcare, fresh food, or facilities, there are still practical and accessible ways to maintain bowel health.
With proper attention to diet, lifestyle, and good habits, everyone, regardless of where they live, can support their digestive system and enjoy a better quality of life.
Use laxatives sparingly

Laxatives can help provide relief for constipation, but they should only be used sparingly and under the guidance of a healthcare professional. Overuse of laxatives can lead to dependence and disrupt the natural functioning of your bowel.

If you find yourself relying on laxatives frequently, it’s essential to consult with your local GP or healthcare provider to identify the underlying cause of your digestive issues. They can recommend appropriate treatments and lifestyle changes to help you avoid regular laxative use.

Manage stress

Stress has a direct impact on the health of your digestive system. Chronic stress can exacerbate digestive issues, including IBS, bloating, and constipation. Finding ways to manage stress is crucial for maintaining a healthy bowel.

Stress-management techniques

Mindfulness: Practice meditation, deep breathing, or yoga to manage stress levels.

Physical Activity: Exercise, particularly activities like walking or swimming, helps reduce stress and improves bowel function.

Adequate Sleep: Ensure you get 7-9 hours of quality sleep each night to help your body recharge and reduce stress.

In rural areas, stress might be caused by factors such as isolation, long working hours, or a lack of social support. Seeking support from local communities, whether through social groups, online forums, or local health organisations, can help reduce stress and promote mental well-being.

Maintaining a healthy bowel is essential for overall health, and the steps outlined here—eating a high-fibre diet, staying hydrated, exercising regularly, and managing stress—are key to ensuring digestive health.
References
Maryam Mansour

Maryam is in her final year of medical studies at Bond University. An avid traveller, Maryam has explored various parts of the globe, fostering a particular interest in rural and vulnerable populations.

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