Regular bowel movements: An underrated but important sign of health

How often should you go for a big need?

Every body works differently, so there is no one right rule. However, experts agree that it is normal to go to the toilet three times a day to three times a week.

More important than the frequency itself is the regularity. If your habits suddenly change, for example, if you used to go daily and now barely go twice a week, it may signal that something is wrong.

Equally important is the consistency of your stools. It should be soft, formed and easy to pass, not too hard or too runny.

If you often struggle with constipation or diarrhoea, it's a good idea to find the cause and resolve it. Indigestion can cause many other problems that are unrelated at first glance.

How does defecation affect health and mood?

Our body gets rid of waste substances through the stool. If this process does not work properly, waste substances accumulate in the intestines, leading to a feeling of fatigue, bloating and general discomfort. Just knowing that you are constipated causes additional stress and reduces your psychological well-being.

The second aspect is that the gut and the brain communicate with each other through the so-called gut-brain axis. Up to 90% of the serotonin that the body produces is made in the gut. And although the gut one doesn't directly reach the brain, the proper balance of the gut microbiome has a huge impact on our mood, energy and stress management.

What can disrupt stool regularity?

One of the most common reasons is a lack of fiber. This binds water to itself, making stools larger and softer, and provides nutrition for beneficial gut bacteria. If the diet lacks fruits, vegetables and whole grains, the digestive system does not have enough fiber to function properly.

TIP: If you don't have enough fiber or fermented foods in your diet, there is a simple solution - probiotics. They help keep the gut microbiome in balance and improve digestion.

Another factor is dehydration. Adequate water intake helps keep stools soft and makes it easier to pass through the intestines.

Lifestyle also has a big impact on digestion. A sedentary lifestyle can slow down the bowels, while regular exercise naturally stimulates them. Stress is another big player. When the body is stressed, this is often reflected in digestion - through diarrhea or, conversely, constipation.

Digestion is also not helped by eating highly processed foods that are poor in fibre and contain excessive amounts of artificial sweeteners or fats, which can slow digestion. Restraint from going to the toilet is also a problem, which can lead to constipation.

How to encourage regular bowel movements?

One of the best ways to keep digestion in balance is to eat fibre-rich foods. Fruits, vegetables, legumes and whole grains are the foundation of a healthy digestive system.

TIP: Add fermented foods such as kefir, kimchi or sauerkraut to your diet. Your gut will thank you.

Equally important is to drink plenty of water, as proper hydration helps maintain stool consistency. If you are habitually constipated, drink a glass of warm water every morning. This will kick-start digestion better than coffee.

Regular exercise, even just a walk, can greatly help the digestive tract. Try to move around during the day, especially if you have a sedentary job. The ideal habit is to get up every hour and walk around for a glass of water - you'll get your bowels moving and take in plenty of fluids at the same time.

Equally important is to listen to your body and not delay going to the toilet when the natural urge strikes. Try to make a habit of going to the toilet at the same time every day.

When to see a doctor?

If the previous tips have not helped, the first contact for dealing with indigestion is the pharmacy, where they will consult with you about your condition and advise you on the appropriate treatment. However, if the discomfort does not go away, worsens or other symptoms appear, it is necessary to see a doctor.

For constipation, see a doctor if there is no relief even after taking a laxative or if there is vomiting, abdominal pain or blood in the stool.

With diarrhea, dehydration is the biggest risk. At-risk groups such as children or the elderly should see a doctor if diarrhoea lasts more than three days or if the following occurs:

• vomiting or inability to drink fluids,
• the presence of blood in the stool,
• pain,
• increased temperature or fever.

Small changes, big difference

Although this topic is not often discussed, it is an important part and indicator of health. Regular bowel movements are one of the best signals that the digestive system is working properly. When your bowels are happy, you feel better and have more energy.

However, if you are constantly dealing with bloating, constipation or irregularity, perhaps your gut microbiome is not in good shape. Try HIT on Trávenie+® and give your digestion what it needs.

What do our customers say?

‘Petra, 34 years old: I struggled with constipation for years. I tried everything – from teas to drastic diets. In the end, it turned out that all it took was a few simple changes – more fibre, enough water and probiotics. My digestion has improved and I finally feel good every day.’

‘Viera, pensioner: After two months of taking probiotics, I feel great, my heartburn is gone, I no longer feel bloated, and I feel much better mentally and physically.’

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