A healthy gut can offer a lot of benefits-many more than just a clean bowel system. According to experts, your gut is intrinsically connected to overall well-being and immunity, and many variations to gut health cause not just discomfort but many ailments as well.
And so, renowned gastroenterologist Dr. Saurabh Sethi, who is based in the US, has shared a few toilet habits that can help heal your gut and protect you from experiencing constipation and bloating.
According to Dr Sethi, who trained at Harvard and Stanford, the advantages of a healthy gut stem from the balanced gut microbiome that aids in nutrient absorption, synthesises hormones, and influences various bodily functions.
Never strain in the toilet
Straining on the toilet can leave you with pelvic nerve injury, as stretching or putting pressure on them can lead to long-term constipation and other digestive issues due to the formation of hemorrhoids and fissures. Dr Sethi says chronic constipation affects your body’s ability to sense a full rectum and the muscles needed for bowel control.
According to Dr Sethi, you must spend no more than 10 minutes sitting on the toilet. When stools do not pass after several minutes of sitting, you should stand up and attempt again during your next bowel movement. Your gut health improves when you avoid straining because it maintains both comfort and wellness.
Know what a normal bowel movement is
While everyone would have a unique bowel pattern, it is important to determine what is normal for you. Many people experience bowel movements at different intervals – from daily to every two or three days.
Dr Sethi says normal stools are soft and can pass easily through your body while maintaining a sausage or snake shape. So, when your bowel movements change suddenly – to produce hard stools or cause pain that persists beyond three days – it could indicate a gut-related issue. Regularly monitor your bowel movements to help identify potential health issues.
Stop taking painkillers
Many people just keep popping painkillers like ibuprofen and paracetamol even for the slightest of pain, which can give you instant relief; however, taking these frequently not only harms your liver but also causes stomach and intestinal inflammation, which in the long run causes ulcers and bleeding.
According to Dr Sethi, always consult with your doctor even for the smallest dose to find out alternative treatment options, which do not cause side effects.
Add seeds to your diet
Seeds like chia seeds, flax seeds, pumpkin seeds, and saunf or fennel seeds are excellent choices for your gut health. According to Dr Sethi, they are packed with essential elements that help promote digestive health, which include fibre, healthy fats, and antioxidants that regulate bowel movements and provide nutrition to beneficial gut bacteria.
Adding seeds to your daily diet helps fight inflammation while safeguarding the intestinal lining. You can either have them just like that or add them to your yogurt, salads, or blend them into smoothie bowls.