Add more fiber to your diet. Fiber adds bulk, softens stool, and contributes to peristalsis (gentle, rhythmic contractions of the colon), which encourages elimination. More fiber in your body means your colon can move waste out of your body more quickly and efficiently. Aim for about 20 to 35 grams (0.7 to 1 oz) of fiber a day. Make sure you have five servings a day of fruits and vegetables as well as lots of whole grains in your diet.
Have 100% whole grains in your diet, such as brown rice, quinoa, oatmeal, millet, and corn.
Flax seeds, wheat bran, and oats are super-sources of fiber. You can prepare flax seed at home, have it in smoothies, or add it to other foods.
Fruits like strawberries, apples, and blueberries are high in fiber. Beans, seeds, and nuts are also good sources of fiber.
Eat more leafy green vegetables. In addition to providing fiber, leafy greens provide nutrients that help repair your intestines. Try to have at least one leafy green vegetable in each of your meals or as a snack.
Alfalfa, wheatgrass, Brussels sprouts, collard greens, kale, spinach, peas, and barley grass are all good leafy greens.
You can also try snacking on vegetables by dipping them in hummus, tzatziki, or baba ganoush.
Exercise on a regular basis. Physical activity stimulates the digestive system to increase bowel movements. Maintaining a healthy lifestyle can help to ensure your colon stays healthy and functional. Make sure you are exercising on a regular basis, such as every day or at least three times a week. Go for a thirty minute walk every day or schedule in a workout at the gym three times a week to ensure you are burning calories and staying healthy.
You can also try doing a home workout with resistance bands to stretch your muscles and build strength. Or you may take an exercise class to help you workout regularly, such as a yoga class or an aerobics class.