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Digestive health is often taken for granted until problems arise. Constipation, bloating, or irregular bowel movements can make daily life uncomfortable and may even point towards underlying issues if ignored. The good news is that what we eat has a direct impact on how smoothly our digestive system functions. By making small but consistent dietary changes, you can improve bowel regularity and overall gut health. 

In a conversation with The Daily Jagran, Dr. PabitraSahu, Senior Consultant - Gastroenterology, Max Super Speciality Hospital, Vaishali shared some simple tips to eat for better bowel movements.

How To Eat For Better Bowel Movements?

1. Add More Fibre To Your Plate

Fibre is the cornerstone of good digestion. Insoluble fibre (found in whole grains, bran, and vegetables) adds bulk to stool, helping it pass through the intestines more easily. Soluble fibre (from oats, apples, beans, and flaxseeds) softens stool and supports healthy gut bacteria. Aim for at least 25-30 grams of fibre a day.

2. Stay Well Hydrated

Water works hand in hand with fibre. Without adequate fluids, fibre can actually make constipation worse. Drinking 6–8 glasses of water daily helps soften stools and support smooth bowel movements. Herbal teas and clear soups can also contribute to hydration.

ALSO READ: Irritable Bowel Syndrome Or Something Else? Identifying Root Of Your Digestive Issues

3. Include Fermented Foods

Fermented foods such as yoghurt, kefir, sauerkraut, kimchi and idli are natural sources of probiotics - the beneficial bacteria that support digestion. These can improve stool consistency and reduce bloating, especially in people with irritable bowel syndrome.

4. Limit Processed And Refined Foods

Highly processed foods, refined grains, fried snacks, and sugary treats are often low in fibre and high in unhealthy fats. They slow down digestion and may worsen constipation. Replace white bread and pasta with wholegrain versions and opt for fresh, home-cooked meals whenever possible.

5. Don’t Skip Healthy Fats

Healthy fats act as a natural lubricant for the intestines. Foods like avocados, olive oil, nuts, and seeds can help stools move more comfortably through the digestive tract. Moderation is key but completely cutting out fats may lead to harder stools.

ALSO READ: Can Drinking Tea and Coffee Trigger Irritable Bowel Syndrome (IBS)? Doctor Explains

6. Eat Regularly And Mindfully

Skipping meals or eating irregularly can disrupt your natural bowel rhythm. Having meals at roughly the same times each day encourages the digestive system to work in a predictable pattern. Eating slowly, chewing food thoroughly, and avoiding overeating also reduce strain on the gut.

7. Prioritise Fruits And Vegetables

Fresh produce is rich in water, fibre, and natural compounds that stimulate digestion. Apples, pears, papayas, kiwis, carrots, and leafy greens are particularly beneficial. Prunes and figs are natural remedies for constipation, thanks to their high fibre and sorbitol content.