Hard stool occurs when waste passes slowly or stays too long in the large intestine. The liquid in it gets reabsorbed by the body and this causes the stool to become dry and hard to pass from the body. What you eat or drink determines how the large intestine releases waste. Hard stools can occur when you are constipated. Constipation is a sign that you need to add more fiber to your diet. The average adult needs between 25 to 30 grams of fiber a day to prevent constipation, this is more than most people typically eat. Fiber should be gradually included in your diet to avoid bloating and cramping. Foods to include in your diet to stimulate bowel movement are as follows.
This is a rich source of soluble fiber and omega 3 fatty acid. It helps relieve constipation and it’s also great for prevention of plaque buildup in the arteries. Flax seed can be included in your daily diet by adding it to your salad and sprinkling on your cereal or yogurt.
Fruits and vegetables
Eat more fruit and vegetables to maximize your fiber intake. Top your morning cereal with fruit and include Vegetables in your meals.
Beans is a rich source of fiber and can aid in bowel movement. It’s also a rich source of minerals and nutrients. You can add beans to your soups, stew and salad.
Yogurt is a cultured diary that contains good bacteria( probiotic)that helps aid digestion. organic yogurt and even homemade plain yogurt can offer a good amount of probiotic and improve regularity.
Include whole grains and cereals such as wheat, rice, oatmeal, whole oats, millet, and quinoa in your diet as it helps improve bowel movements. Replace plain flour products with whole grain breads, bran and oatmeal cereal.
Coconut water is high in fibre. Drinking it will keep you hydrated and balance your electrolyte. It also has a laxative effect and can help improve bowel movement and relieve constipation.
Warm Lemon Water
Lemon juice helps with waste elimination by aiding in digestion of food. Squeeze lemon juice in a glass of warm water and drink it first thing in the morning to jump start your digestion.
Drinking at least 8-10 glasses of water a day will keep you hydrated, improve brain function and aid bowel movement.
Steps to take to improve bowel movements and prevent constipation.
- Take adequate amount of water and water rich food to prevent dehydration.
- Don’t suppress the urge to have a bowel movement. Not having a bowel movement when you have the urge will result to loss of water in waste material and formation of hard stool.
- Increase your fiber intake.
- Keeping active also helps improve bowel movement.