Fact Files : Bowel Health

Having irregular bowels and bowel problems is a common problem amongst Australians, especially the elderly. Many individuals rely on laxatives, suppositories and enemas. Laxative use can become habitual and harmful over a long period of time. Ageing also plays a role, with its function slowing as we age, making constipation a common problem among the elderly.

There are three main components of good bowel health:

1. Hydration:
We lose water from our bodies everyday through the actions of sweat, body processes, urination and bowel motions. It is important to replace this water with fluids. Water is important for a number of body processes such as temperature regulation, kidney function and preventing dehydration and constipation. Water can also be helpful in preventing overeating as fluid helps to satisfy us.

It is recommended that we drink at least 8 glasses of fluid per day. Caffinated and sugary beverages such as coffee, tea and soft drink should not be counted as they can have a diuretic effect i.e. they cause us to urinate more.

2. Fibre:
Dietary fibre is a key component in attaining a healthy bowel pattern. It enables the stool to hold moisture and gives stools the correct consistency so they can be eliminated easily. There are two types of dietary fibre which have different roles.

• Insoluble fibre aids in providing bulk and moisture to our bowel motions hence assists with increasing the transit of material through the bowel. Examples of good sources of insoluble fibre are bran cereals, wheat bran, wholegrain cereals and
  wholemeal bread.
  
  
• Soluble fibre helps to remove cholesterol from the body and slows the rate of digestion. This helps our satiety, i.e. Keeping us fuller for longer. Legumes and fruit are good sources of soluble fibre.

3. Exercise:
Regular activity aids in keeping bowels healthy and preventing constipation. It is recommended that we participate in 20-30minutes of moderate intensity exercise three times a week. Consult your doctor prior to beginning an exercise regimen in order to make sure you are safe to commence.

Additionally there are foods that contain natural compounds which help to relieve constipation. Examples include prunes and prune juice, pear juice, dried figs, raisins, liquorice, liquorice tea, senna pod tea and dandelion tea.

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