How can I look after my bowel health?
A healthy gut starts with the choices we make every day. From what you eat to how active you are, simple changes can help keep your bowels in good working order – and reduce your risk of conditions like bowel cancer.
Feed Your Gut Right - eat more fibre.
Fibre is essential for healthy bowel function and adults should aim for around 30 grammes of fibre per day. It adds bulk to your poo, making them easier to pass and helping prevent constipation. A high fibre diet also supports gut bacteria, lowers the risk of bowel diseases and keeps digestion regular. Sources of fibre include things like:
Fruit: e.g., apples, pears, berries, bananas, avocados.
Vegetables: e.g., broccoli, carrots, Brussel sprouts, potatoes (with their skin left on), peas, leafy greens like kale and spinach.
Wholegrains: e.g., oats, whole wheat bread, brown rice, quinoa.
Legumes: e.g., chickpeas, lentils, beans, split peas.
Nuts and seeds: e.g., almonds, chia seeds, flax seeds.
Help Things Flow - Stay Hydrated.
Staying hydrated is vital for good bowel health. Water helps soften your poo, making it easier to pass and preventing constipation. Fibre also needs water to work effectively. Aim to drink regularly throughout the day to keep your digestive system running smoothly and comfortably.
Lower Your Risk - Keep a Healthy Weight.
Maintaining a healthy weight supports good bowel health by reducing pressure on the digestive system and lowering the risk of conditions like bowel cancer and diverticular disease. Excess weight, especially around the tummy area, can disrupt digestion. Regular exercise and a balanced diet helps keep your weight – and your bowels - in check.
Go Easy on Caffeine – Don’t Overdo It.
Caffeine can stimulate the bowels, which may lead to loose poo or discomfort in some people. While moderate intake is usually fine, too much can irritate the gut and disrupt digestion. Limiting caffeine helps maintain regular bowel habits and reduces the risk of dehydration, which can worsen constipation.
Small Changes, Big Impact.
Looking after your bowel health doesn’t mean overhauling your life. It’s about making better changes, one step at a time.
Find out more about how to keep your bowels healthy HERE.
