How often we go poo isn’t usually talked about in polite circles. We have “discreet” names for our bowel movements…poo or I have to go #2. (Anyone remember having to hold up one finger for “pee” or two fingers for “poo” (thus getting you more time out of class if you dare to advertise why you needed the restroom)? Perhaps I am aging myself!

We all want to have regular bowel movements, whether we admit it on not. We can train our bodies to go at certain times each day, or we can wait until the urge hits us. Either way, we want it to happen daily. At a minimum.

For people who follow a more “natural” style of eating, including whole foods to get enough fiber to keep food moving through our digestive system, it may occur after each meal.

This is end goal, so to speak. A solid (not lose, gassy stools) form that releases easily and completely is a clear sign you are eating enough fiber. Fiber keeps us “regular,” and keeps food from fermenting or just sitting in our colons, a very good things. When poo hangs around too long, we are constipated and toxins can be released back into our bodies.

So How Can I Be Regular?

By eating foods that contain fiber, we can be a “regular type of person.” It’s easier than it sounds, and it usually involves eating more fruits and vegetables. (You knew I’d work in my favorite food group for good health somehow, didn’t you?)

Drinking more water helps too. We drink far less plain water than our bodies require. We may drink liquids all day, but we often drink them in the form of flavored beverages. While a cup or two of coffee, along with plenty of green tea, are health-benefitting drinks according to research, our bodies still require about 8 glasses of water…or 64 ounces every day.

I recommend we drink plain green tea (meaning nothing added, other than lemon) for 2 of our “glasses,” and the remaining 48 ounces can be plain water. I encourage you to have a 20+ ounce water bottle you chill each morning with a squeeze of lemon or lime in it, along with a cup (10 ounces or so) of hot water with 1/2 lemon squeezed in it.

I allow my lemon water to cool a bit (or a lot) and take my Juice Plus+ and Omegas with it.  You can get the other 18 ounces or so of water you need by sipping it at your desk, drinking it with your meals (I prefer to have my tea after my meal), or having it with you in your car.

I find when I am sitting in a meeting or church, I can drink my whole bottle of water. Some people like to drink a full glass before they eat, too.

High-Fiber Foods

Here are the foods that are the highest in fiber. Find some you like, and have them every day. You’ll soon be a “regular kind of person,” and a healthier one, too. Aim for at least 25 grams a day for best results.

  • Beans…any type has a minimum of 7 grams of fiber per 1/2 cup. We usually eat a cup as a main course, getting half our daily fiber and our protein, too.
  • Any vegetable other than iceberg lettuce. Top fiber winners include broccoli, kale, cabbage, brussels sprouts and cauliflower–all top choices for preventing breast cancer.
  • Fruits, like apples, pears, berries, etc. Eat the peel whenever possible for the most fiber.
  • Whole grains, like 100% whole wheat, brown rice, couscous, oatmeal, lentils, etc.
  • A few surprise sources of fiber include avocados. One medium avocado has 10 grams of fiber!  Make a veggie salad with a cup of beans or lentils and top with an avocado. You win the fiber contest for the day, and your stomach will reward you richly the next morning!  (Sorry, I have a warped sense of humor sometimes.)

Happy eating, my friends. Love to you!