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Diet & your bowel
Most people, no matter what age or lifestyle, will have unhealthy bowel symptoms at some time. Problems such as constipation or diarrhoea are common. While there can be many causes, the food we eat can directly act on bowel health.
The food you eat changes the texture of your stool and also how quickly it passes through your digestive system. If your stools are too watery, eating high fibre foods will make them bulkier and make your stool easier to control.
If you have bowel problems, you should cut down on:
- caffeine (in coffee, tea and cola)
- alcohol
- dairy products like milk, cheese, and ice cream
- cured or smoked meat like sausage or ham
- spicy foods
- fruits like apples, peaches, or pears
- fatty and greasy foods
- sweeteners, like sorbitol, xylitol, mannitol, and fructose, which are found in diet drinks, sugarless gum and candy, chocolate, and fruit juices.
You can also try some other ideas to help with your bowel, such as
Eat small and eat regularly. Larger meals can cause bowel cramps that can lead to diarrhoea. Eat the same amount of food, but space it out by eating a few small meals.
Don't drink with your meals. Water helps move food through your digestive system. To slow this down, have a drink half an hour before or after your meals, but not with them.
Eat more fibre. For many people, fibre will make stools soft, formed, and easier to control. Fibre is found in fruits, vegetables, and grains, and you'll need to eat 20 to 30 grams a day - but remember to add it to your diet gradually so that your body can get used to it.
Eat foods that will help to make your stools bulkier. Soluble fibre slows down the emptying of your bowel. Foods with soluble fibre include bread, potatoes, rice, bananas, cheese, smooth peanut butter, yogurt, pasta, apple sauce and porridge.
Drink plenty of water. You should drink six to eight glasses of water a day to avoid dehydration and to keep your stools soft and formed.
Whatever your problem, seek help rather than just ignore it. Bowel issues can often be treated, managed or possibly cured, so don't delay, visit your doctor or continence advisor as soon as possible.
Page last updated 29 Feb 2008