The frequency of your bowel movements may reveal a lot about your health.
“Scientific literature shows a strong association between abnormal bowel frequency (particularly constipation) and chronic diseases such as neurodegeneration and chronic kidney disease,” Sean Gibbons, PhD, an associate professor at the Institute for Systems Biology in Seattle, told TODAY.com in an email.
Many health conditions, such as irritable bowel syndrome, ulcerative colitis, and celiac disease, commonly manifest as changes in bowel habits, adds Will Brusiewicz, M.D., gastroenterologist, best-selling author, and U.S. medical director for Scientific Nutrition. Zoe.
But which comes first: chronic disease or gut problems?
It is unclear whether people with chronic diseases simply have bowel problems or whether constipation or diarrhea is a risk factor for developing chronic diseases later.
New research aims to address this issue.
What did the study find?
This study Cell Report Medicineinvestigated how often nearly 1,400 healthy American adults defecate and how that frequency relates to gut bacteria and chronic diseases.
Of the participants, 83% were white, ages ranged from 19 to 89 years, 65% were female, and the average BMI was 27, which was in the overweight range.
The researchers analysed the participants’ stool, took blood samples and investigated their eating habits, exercise and stress levels.
Researchers have found markers of impaired organ function in people with abnormal bowel frequency, suggesting that difficulty maintaining a normal bowel movement frequency may be a risk factor for developing chronic disease.
According to Gibbons, the study’s corresponding author, one to two bowel movements per day is the “optimal range” for maintaining a healthy lifestyle and potentially reducing the risk of chronic disease.
Researchers have found that both constipation and regular diarrhea can pose health risks.
When you’re constipated, bacteria in your gut ferment proteins, creating toxins that enter your bloodstream, some of which are linked to chronic disease and kidney dysfunction, Gibbons says.
Meanwhile, diarrhea is associated with “higher levels of inflammation and elevated blood markers of poor liver function,” he added.
The research team also found that participants who reported depression or anxiety were more likely to suffer from constipation.
One of the main limitations of this study is that it only shows an association between good bowel habits and healthy bacteria in the gut, but doesn’t prove that good bowel habits actually lead to changes in gut bacteria.
“So this study suggests that constipation is associated with changes in the microbiome, but it doesn’t say that constipation causes changes in the microbiome,” said Brusiewicz, who was not involved in the study.
How to improve your bowel habits
The most practical lesson from this study is Increase your fiber intakeBursiewicz said.
“95 percent of Americans are deficient in dietary fiber,” he continues. “Fiber helps normalize bowel movements, keeps your gut flora in optimal health, and puts your bowels in the perfect position to move at the right pace without diarrhea or constipation.”
Research has found that increasing fluid intake and exercising regularly can also improve bowel movement frequency.
Dr Burciewicz points out that mild constipation can often be treated with simple lifestyle changes such as eating more fibre, drinking more water and getting more exercise.
Another tip: keep track of how often you go to the bathroom. Bursiewicz says this study supports previous research that shows there are consequences to having an abnormally frequent bowel movement.
The study provides preliminary evidence that maintaining a “normal” bowel movement frequency, such as three times a week to three times a day, is important for reducing the risk of chronic disease, Gibbons said.
Gibbons also recommends optimizing bowel management by:
- Fermented foods
- Probiotics
- Increase whole plant intake in your diet
When to see a doctor for constipation
“If you see blood in your stool, you should seek treatment immediately,” Burciewicz says.
Blood in the stool can be red, maroon, or black, depending on where it came from and how much blood there is. No matter what color blood is in your stool, you should seek medical attention.
Experts also recommend seeing a doctor if you experience any of the following symptoms:
- Diarrhea or constipation that continues for days without any signs of improvement
- A significant change in bowel movements, such as pencil-shaped stools
- Fever, especially if accompanied by bleeding or prolonged diarrhea or constipation
- Symptoms of dehydration, such as dizziness, especially after prolonged diarrhea
- Persistent abdominal pain
- Nausea and vomiting (especially if constipated)
- Waking up in the middle of the night to go to the toilet
