A healthy bowel can prevent illness and may also reduce the risk of some of Australia's most prevalent killer diseases (including some cancers, diabetes, heart disease and obesity).
 
But talking about bowel health is practically taboo. For instance - did you know that nearly one in three Australians suffer from irritable bowel syndrome?
 
Can you remember your last conversation about your bowel health and movements? If you can, chances are it was with your doctor rather than a close friend over a cuppa!


How to Become "Regular"

Professor Terry Bolin, President of Gut Foundation, believes “regularity” is the result of eating regularly.

“An erratic lifestyle is not a good treatment for irritable bowel. Your bowel likes to be treated with some sympathy and have regular meals. So when you’re on the go and eating different foods, in different time zones with or without alcohol and coffee, and eating different styles of food, it will make it more difficult for you to control your symptoms.”

 
How to Keep the Digestive System Healthy - Eat Enough Fibre
 
Most Australians do not eat a high-fibre diet.
 
The National Heart Foundation recommends adults consume 30g of fibre every day. Instead it is estimated most Australian adults eat between 18-25g a day.
 
Dietary fibre is a carbohydrate the body cannot digest and is found in fruits, vegetables and cereals.
 
There are two types (both are beneficial) – soluble and insoluble fibre.

Soluble fibre is believed to help lower cholesterol and help prevent constipation. Good sources of soluble fibre include oats, nuts, peas, beans, apples and blueberries.
 
Insoluble fibre is very important in preventing constipation. It provides bulk to faeces and helps prevent haemorrhoids. Good sources of insoluble fibre include wholegrain foods, bran, couscous, carrots and cucumber.
 
Want to increase your fibre intake? Choose the following:

1.    High-fibre breakfast cereals
2.    Wholemeal or multigrain breads
3.    Extra vegetables
4.    Fruits and wholemeal crackers for snacks
5.    Water (a high fibre diet must also include lots of fluid – otherwise constipation might result)

It is a good idea to adjust fibre consumption gradually. A sudden and large increase can result in abdominal discomfort and extra flatulence.

Remember eating too much fibre (more than 40g per day) can lead to mineral deficiencies in some people. It is believed excess fibre binds important minerals like iron, zinc and calcium which are then passed through the system.


How to Test Your Bowel Transit Time (BTT) - At Home!

Bowel transit time refers to the time it takes for food to enter and leave the human system.

An easy way to obtain your bowel transit time is to eat some sweet corn or corn on the cob. Measure the time in between eating and when you notice the undigested corn husks in your stools. Bowel transit times up to 48 hours are considered normal, more than 72 hours is considered slow. (Bowel transit times can be affected by a variety of factors including dehydration, illness and medicines.)


5 Tips on Improving BTTs

1. Eat more fibre – foods with fibre include fruits, vegetables and cereals
2. Reduce consumption of white bread, white rice and pasta
3. Drink lots of water (approximately eight glasses a day)
4. Cut down caffeine intake to two cups of coffee or tea per day
5. Daily exercise


Did you know that the average person passes wind 15 times a day?