Harvard Gastroenterologist Reveals 8 Toilet Habits for a Healthier Gut

A healthy gut is so much more than a clean bowel system - our gut is intrinsically connected to our overall well being and immunity, so any variation to our gut health can make us unwell, and extremely uncomfortable. Dr Saurabh Sethi, a Gastroenterologist (trained at Harvard, Stanford, AIIMS) shares these 8 toilet habits that heal your gut, and protect you from experiencing constipation, bloating and discomfort. Take a look...

The act of straining during bowel movements and spending excessive time on the toilet, creates harm to your digestive system while making existing problems worse. The act of forcing stool, can result in hemorrhoids and anal fissures. The pressure around your anus becomes elevated when you spend extended periods sitting, which creates negative effects. When nature calls, take your time to relax while avoiding any forceful attempts to pass stools. You should spend time on the toilet, but never exceed 10 minutes of sitting. 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.

Every person has unique bowel patterns, so it is crucial to determine what normal bowel movements look like for your body. People experience bowel movements at different intervals, ranging from daily to every two or three days. Normal stools appear soft and pass easily through the body, while maintaining a sausage or snake shape. 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. Monitoring your bowel movements enables you to identify potential health problems, before they become severe. Consult with your doctor to determine your specific healthy bowel patterns.

The use of ibuprofen and paracetamol for pain relief, provides temporary benefits, but their frequent consumption tends to harm your digestive system. The use of these medications leads to stomach and intestinal inflammation, which sometimes results in stomach ulcers and bleeding. The prolonged use of these medications can result in changes to the natural bacterial composition of your gut. When you require pain relief on a regular basis, choose the smallest effective dose for the briefest duration, or consult your doctor for alternative treatment options. The protection of your gut from medication side effects, enables it to maintain its health and proper functioning.

The consumption of sugary beverages including soda, along with processed meats such as sausages, bacon and ham, produces negative effects on gut health. The consumption of these foods leads to intestinal inflammation, which disrupts the natural balance of beneficial gut bacteria. The consumption of these foods leads to increased chances of digestive issues, which can result in irritable bowel symptoms, and potentially increase cancer risk in the long run. Your digestive system benefits from drinking water, fresh fruit juices without added sugar, and herbal teas, instead of sugary beverages. A diet consisting of whole foods and minimal processed meats, will maintain a strong gut, while reducing diseases.

Using a bidet for cleaning, provides a gentler and healthier alternative to using toilet paper by itself. The anal area receives water-based cleaning from a bidet which minimises irritation, and keeps the anal skin area clean and moist. The use of a bidet helps stop small tears, infections and discomfort, especially when you have sensitive skin or hemorrhoids. Many people discover that using a bidet creates a soothing experience, which leads to better gut health maintenance. People without access to a bidet can use moist wipes that contain no alcohol or fragrances, as a gentle substitute for dry toilet paper. (image is representational)

Your digestive system receives exceptional support from fiber. The digestive system benefits from fiber, because it makes stools bulkier and softer, which makes them easier to pass through the body. Your deit should include enough fruits, vegetables, whole grains, beans and lentils. The diverse types of dietary fiber help feed beneficial gut bacteria, which strengthens both digestive processes, and immune system function. Your daily diet should include multiple servings of different colored fruits and vegetables. Drinking enough water with fiber consumption, helps prevent constipation from occurring. A diet rich in fiber, stands as the most effective method to support gut health and decrease the risk of digestive system disorders.

Normal gas production is nothing to worry, but excessive gas that produces strong odors can be uncomfortable. The breakdown of particular foods inside your digestive system leads to gas production, which results in unpleasant odors. The over-the-counter medication Pepto-Bismol provides relief from gas and bloating, when you experience bothersome symptoms. The medication works by soothing your stomach and intestines, and decreasing bacteria that generate unpleasant odors. Consult a doctor for evaluation when smelly gas persists frequently or accompanies symptoms of pain or diarrhea.

The gut health benefits of chia seeds, flax seeds, pumpkin seeds and sunflower seeds make them excellent choices. Seeds contain three essential elements which promote digestive health: fiber, healthy fats and antioxidants. Seeds contain fiber which maintains normal bowel movements and provides nutrition to beneficial gut bacteria. The healthy fats in seeds work to decrease inflammation, while safeguarding the intestinal lining. Seeds serve as simple additions to your diet, because you can use them to top yogurt, salads, or blend them into smoothie bowls.