5 Reasons You Might Be Having Hard Poops.
You Are Not Drinking Enough Water!
Unless otherwise instructed by your doctor, the average adult needs about 80-100 ounces of fluids per day, this should be mostly water. Drinking at least half of your daily recommended water in the morning is the best way to stay hydrated. By drinking early in the day this will prevent you from having to get up multiple times per night to pee.
You don’t like water? Interesting.. Your brain has evolved away from this life saving fluid.. Well no excuses, like all palate development it takes time and consistency of consuming it to enjoy the taste of water. No one likes the taste of beer or coffee the first time they take a sip.
You Are Missing Key Dietary Nutrients to Soften Your Poop.
Magnesium:
Magnesium is a crucial nutrient for digestion. The National Institute for Health estimates that 60% of people do not meet the recommended DI of 320 mg per day for women and 420 mg per day for men. The highest food sources of magnesium are leafy greens, nuts, and oat bran.
Potassium:
This nutrient was identified by Dietary Guidelines for Americans in 2020 as a public health concern. This is because individuals in the United States are consuming less than 50% of daily recommended potassium rich foods. The daily recommended value for potassium is 4,700 mg for adults. The highest containing amount of potassium is in dried apricots coming in at 1,101 mg per ½ cup serving. All fruits and vegetables contain potassium.
Vitamin C:
Vitamin C is easier to reach the recommended amount. Vitamin C deficiency is less common compared to magnesium and potassium deficiency. Good food sources include red and green peppers, kiwifruit, broccoli, strawberries, Brussels sprouts, and cantaloupe. The daily recommended value is around 100 mg per day for adults.
Fiber:
Fiber includes non-digestible carbohydrates and lignins most commonly found in plants. It is recommended to get at least 30 g of fiber per day. Great sources include, rice, buckwheat, oat, bran, rye, raspberries, pears, oranges, apples, lentils, beans and peas. Tip: Leave the skin on your fruits and vegetables.
You Sit Too Much and Too Long.
The average U.S. adult sits 6.5 hours a day— an increase of about an hour a day since 2007. For teenagers ages 12 to 19, that number is eight hours a day. Sitting all day prevents mechanical movement of waste and causes more discomfort.
You Have A Weak Core.
The muscles surrounding your spine, abdomen, hips and pelvis are members of the “core” ; they help with elimination of waste and proper movement of your organs. Due to low activity and chronic sitting in our lifestyle these core muscles get weak. Often core strengthening exercises have been used as one approach to improve chronic constipation.
Pelvic Floor Dysfunction
The Mayo Clinic predicts that as many as 50% of people with chronic constipation have pelvic floor dysfunction (PFD). PFD is impaired relaxation and coordination of pelvic floor and abdominal muscles during a bowel movement. This could lead to straining, hard or thin stools, and a feeling of incomplete elimination.
Check out our post for tips on better digestion.