Updated: Jun 27
Check out our best wellness tips for improving bowel health in women, including healthy bacteria, high-fiber diets, and the addition of a wellness tracker into your routine.
6 Tips for Improving Bowel Health in Women: Jumpstart Your Gut Wellness
1) Incorporate More Fiber into Your Diet
This is one of the most common suggestions for improving bowel health. The Cleveland Clinic cited research at the University of Kentucky’s Department of Internal Medicine and Nutritional Sciences Program, suggesting that high-fiber diets significantly lower the risks of developing gastrointestinal diseases.
One of the best and most natural ways to incorporate more fiber into your diet is by eating more plant foods. Fruits and vegetables of every color (especially greens) are rich in fiber, leading to healthier and more regular bowel movements.
2) Eat Healthy Bacteria for Your Gut
Mayo Clinic findings show that bacteria in the lining of your digestive tract (the microbiome) are incredibly important for bowel health. Having a healthy microbiome in your digestive tract can aid in reducing the risk of bowel-related issues such as irritable bowel syndrome, diarrhea, constipation, and colon cancer.
There are a couple of ways to get more healthy bacteria into your diet, including the consumption of prebiotics and probiotics. Prebiotics are found naturally in certain foods (garlic, leeks, onions, asparagus, etc.) and aid the growth of healthy bacteria in your gut. Probiotics are living microbes that you ingest directly through over-the-counter supplements or fermented foods.
3) Manage Your Stress Levels
Mental health plays a huge role in physical health, and this is especially true when it comes to bowel health. A World Journal of Gastroenterology source at the National Institute of Health shares evidence that IBS is linked to chronic stress, abnormal stress parameters, bodily tensions, and bodily stress patterns.
Therefore, managing stress levels may improve the quality of bowel movements and symptoms of bowel-related illnesses. Stress management, such as meditation practices and psychological therapies are recommended by this same journal as an ideal non-pharmacological therapy for IBS. These methods should be used in combination with pharmacological therapies, too. Try looking for simple ways to manage stress like practicing self-care at work!
Learn how plants can help improve your emotional health in THIS article!
4) Use a Bowel Movement Tracker
Bowel movement trackers help you keep an accurate record of your diet and symptoms to identify triggers of constipation, diarrhea, and other bowel symptoms. We know via the Cleveland Clinic that symptoms such as constipation typically arise due to routine and diet inconsistencies. Therefore, using a wellness tracker can identify possible sources of symptoms like this so you can figure out which foods or portions of foods to avoid. With time, this system of monitoring can significantly aid in improving your bowel health.
5) Drink Plenty of Water
Water is the great heal-all in most diets, and when it comes to healthy bowel movements, water can prevent constipation and bloating that leads to uncomfortable bowel movements. A study at the National Institute of Health suggests that increased fluid intake in healthy individuals doesn’t necessarily increase stool output. However, it can improve the softness of stool, making it easier to pass.
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6) Limit Your Sugar and Fat Intake
Consuming too much sugar or animal fat can lead to harmful chemicals in the gut. This leads to poor bowel health in certain ways. The NIH found via scientific studies that “high intake of sugars increase the relative abundance of Proteobacteria in the gut”. Proteobacteria is the type of bacteria that can contribute to intestinal inflammation.