What your poop looks like, how often you go and the time you spend on the toilet are all tell tell signs of the steps you need to take to regulate your bowel movements.

A good measurement of whether your bowel movements are regular is the 3-3-3 rule. But what is meant by the 3-3-3 rule?

💩 You should go no more than three times a day;

💩 no less than once every three days;

💩 and when you do go, it should take no more than three minutes.

Often, small changes like drinking more water, consuming adequate fibre, incorporating foods rich in pre and probiotics, managing stress and engaging in movement are enough to help regulate your bowels.

Get your bowels regulated and you can say goodbye to constant bloat, to running for the nearest toilet at the most inconvenient of times and places or missing out on events because you can’t leave the toilet.

Whether you’re working on incorporating fibre to help with bowel movements, lower your cholesterol, manage blood sugars, aid in fullness or all of the above, here are some great sources of fibre:

🍞 Wholegrains: oats, buckwheat, quinoa, rye and barley.

🥔 Starchy vegetables with skin: potatoes, beans and lentils.

🥜 Nuts: almonds, walnuts, pistachios and peanuts.

🥥 Seeds: flax, chia, hemp and pumpkin.

🍐 Fruit with skin: berries, apples, grapes and pears.

🥦 Cruciferous vegetables: broccoli, cauliflower, cabbage and brussels sprouts.

Aim for 25-38 grams per day (a serving from each category will help you do so).

And, bonus tip, add it in slowly! If you find yourself going more than three times per day, then you may need to taper back a bit.

Happy bowels = happier you 💩