Going to the toilet regularly is an important part of maintaining good digestive health. However, constipation can make bowel movements difficult, uncomfortable and sometimes painful. It can happen when you do not eat enough fibre, drink enough water or stay physically active.
The good news is that some everyday foods can help support regular bowel movements and keep your digestive system working properly.
1. Pawpaw
Pawpaw, also known as papaya, is a good source of fibre and contains an enzyme called papain, which may support digestion. Adding fresh pawpaw to breakfast or eating it as a snack can be an easy way to increase your fruit intake.
2. Pears
Pears are rich in fibre and contain sorbitol, a natural substance that can help draw water into the bowel. Eating the fruit with its skin provides even more fibre.
3. Oranges
Oranges provide fibre and plenty of water. The fibre can help add bulk to stool, while the water content helps keep the digestive system hydrated. Eating the whole fruit is better than drinking only the juice because you get more fibre.
4. Apples
Apples contain fibre, particularly in their skin. They also contain pectin, a type of soluble fibre that supports healthy digestion. Eat the apple whole and with the skin after washing it properly.
Occasional constipation is common, but persistent constipation should not be ignored. Speak to a doctor if constipation continues despite changes to your diet or if you experience severe abdominal pain, vomiting, unexplained weight loss, blood in your stool or a sudden change in your normal bowel habits.
A healthy bowel routine is not only about what you eat. Adequate fibre, enough fluids, regular movement and responding when your body tells you it is time to use the toilet can all contribute to better digestive health.