Keeping your bowel healthy

Lady in red eating salad
  1. Sit correctly when you poop. The ‘Squatty Potty’ had gained online popularity in helping people to poop. It puts you in the correct position for a fast and easy elimination.
    Fun Fact: The Original Squatty Potty has received over 35k reviews on Amazon at an average of 4.5 stars.
    Goes to show how important being able to poop comfortably is.
  2. Eat plenty of Fibre. Can be found in plant foods, fruit, wholegrains, legumes, nuts, and seeds.
    Recommended: Women = 25g per day, Men = 30g per day.
  3. Go when you gotta GO. Not going to the bathroom when you have the urge to is not healthy. Don’t go to the toilet ‘just in case’. Only go when you need to.
  4. Limit foods that are high in fat. Fatty foods generally slow down the digestive process making you prone on constipation. However, it is important to have healthy fats so pairing them with high-fibre foods will help things move along more smoothly.
  5. Incorporate a pro and prebiotic into your diet. They help keep your body healthy by combating the effects of a poor diet, antibiotics, and stress. Probiotics can enhance nutrients absorption which may help with the break down of lactose, strengthen your immune system and possibly help treat IBS (Irritable Bowel Syndrome).
  6. Stay Hydrated Drinking plenty of water is good for digestive health. Fibre pulls water into the colon to create softer, bulkier stools allowing them to pass through more easily.
  7. Exercise Regular exercise helps keep food moving through your digestive system.
  8. Control your bad habits Alcohol, cigarettes and too much coffee or caffeinated beverages can interfere with the functionality of your digestive system. Which can lead to stomach ulcers and heartburn.

Vanilla-almond chia breakfast bowl

Chia Bowl

This fibre-packed oat pot is similar to a bircher. The combination of porridge oats, blueberries, yogurt, seeds and nuts will keep you fuller for longer.

For the porridge

50g jumbo porridge oat

200ml unsweetened almond milk

½ tsp vanilla extract

2 tbsp low-fat natural yogurt

25g chia seeds

For the topping

150g punnet blueberry

25g almond, slivered or flaked

honey, to taste



Mix all the porridge ingredients in a bowl and leave to soak for at least 20 mins. Once the oats have softened, stir through half the blueberries. If the porridge is too dry, add a little water.


Divide the mixture between 2 bowls and top each with the remaining berries, almonds and honey.