10 Foods to Eat and Avoid for Better Bowel Control

Maintaining healthy bowel habits is essential for comfort, confidence, and quality of life, especially for those managing incontinence or digestive sensitivities. Diet plays a vital role in supporting bowel function; and knowing which foods to include (and which to avoid) can make a significant difference. Here are five foods that can help improve bowel control, followed by five that may make symptoms worse.

5 Best Foods for Better Bowel Control

1. Oats

Oats are rich in soluble fibre, which helps bulk up stools and promote smoother bowel movements. This makes them especially helpful for those who experience loose stools or urgency. A warm bowl of porridge or a scoop of overnight oats in the morning can set the tone for a regular digestive rhythm throughout the day.

2. Leafy Greens

Leafy greens like spinach, kale, and Swiss chard are packed with fibre, magnesium, and water, all of which support healthy digestion. These vegetables help keep stools soft and regular, reducing the risk of constipation that can worsen incontinence or cause discomfort. Try adding a handful to soups, smoothies, or salads daily.

3. Berries

Berries such as blueberries, raspberries, and strawberries are not only antioxidant-rich, but they're also high in fibre and water content. This combination supports healthy gut bacteria and improves stool consistency. Their natural sweetness makes them a great alternative to processed sugary snacks, which can irritate the digestive system.

4. Yogurt

Yogurt with live active cultures contains probiotics, which are beneficial bacteria that help maintain a balanced gut environment. A healthy gut microbiome can enhance bowel control by reducing bloating, regulating transit time, and easing inflammation. Choose plain, unsweetened yogurt to avoid added sugars that may trigger bowel issues.

5. Flaxseeds

Flaxseeds are an excellent plant-based source of omega-3 fatty acids and soluble fibre. They act as a natural stool softener, helping prevent constipation without causing urgency. Ground flaxseeds can be sprinkled on porridge, added to smoothies, or baked into healthy snacks for an easy fibre boost.

5 Foods to Avoid for Better Bowel Control

6. Processed Snacks

Highly processed snacks like crisps, biscuits, and packaged baked goods are often low in fibre and high in artificial additives. These foods can disrupt digestion and contribute to irregular or difficult bowel movements. They also tend to be high in salt, which can lead to dehydration, which is another trigger for constipation.

7. Fried Foods

Fried foods are high in unhealthy fats that are difficult for the body to digest, often slowing down the digestive process and leading to bloating or constipation. Greasy meals can also stimulate the gut in ways that increase urgency and unpredictability in bowel movements; something best avoided if bowel control is a concern.

8. Refined Sugars

Foods high in refined sugar, such as sweets, cakes, and fizzy drinks, can feed harmful gut bacteria and increase inflammation in the digestive tract. This can lead to bloating, gas, and loose stools; all of which make managing bowel control more difficult. Opting for natural sugars found in fruits is a healthier alternative.

9. Excess Dairy

While some dairy is fine for many people, consuming it in large amounts, especially full-fat versions, can cause bloating and loose stools in those who are sensitive or lactose intolerant. If you suspect dairy may be affecting your digestion, consider switching to lactose-free or plant-based alternatives.

10. Carbonated Drinks

Fizzy drinks introduce gas into the digestive system, which can lead to bloating, abdominal discomfort, and increased pressure on the bowel. This can aggravate symptoms of incontinence or contribute to urgency. Replacing carbonated drinks with still water or herbal teas can help keep your digestive system calm and hydrated.

Supporting your bowel health begins with the food you eat. By incorporating fibre-rich, gut-friendly foods and steering clear of common dietary triggers, you can improve bowel control and overall comfort. If you're dealing with ongoing issues, combining a balanced diet with high-quality incontinence products can help you stay confident and in control every day.

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