Two bananas per bowel movement for better health: Four principles for healthy poop

Although feces are something people generally avoid like the plague, they actually reflect...Gastrointestinal healthImportant indicators. Dr. Wu Wen-chieh, director of the Department of Hepatobiliary and Gastroenterology at Changhua Yuansheng Hospital, pointed out that the amount, timing, color, and shape of stool, as well as the feeling during defecation, can reveal the condition of gastrointestinal function and are a simple method for self-health monitoring.

A healthy bowel movement requires the equivalent of two bananas in stool.

Many people have bowel movements every day, but if the amount is very small, it may indicate poor gastrointestinal function. The amount of stool is closely related to diet. If you consume more protein and fat, the amount of stool is usually smaller; conversely, if you eat more carbohydrates and dietary fiber, the amount of stool will be larger.

Dr. Wei-Ming Hu, Director of the Colorectal Surgery Department at Shu-Tien Clinic, stated that ideally, daily stool volume should reach 200 grams, roughly the weight of two bananas. If stool volume is consistently low, it may be due to insufficient dietary fiber intake, which can slow intestinal peristalsis and lead to constipation. It is generally recommended that adults consume 25 to 30 grams of dietary fiber daily to maintain normal bowel function.

Furthermore, the rectum typically needs to accumulate about 300 grams of stool to produce the urge to defecate. Therefore, if stool volume remains consistently low, it can also lead to a loss of the urge to defecate, further affecting bowel movements.Regular bowel movements。

Stool should be loose and not sticky; its shape is also important.

When stool volume is low, it is usually stickier and tends to stick to the toilet bowl. This is because a diet high in protein and fat, and lacking in dietary fiber, results in a compact stool structure and reduced volume, as if it's glued together. If you find your stool is consistently sticky, it's recommended to review your diet and appropriately increase your intake of high-fiber foods such as vegetables, fruits, and whole grains.

Ideally, defecation should take less than 5 minutes.

Besides the amount and shape of stool, the duration of defecation is also a key point to observe. Dr. Wu Wenjie points out that the ideal defecation time should be controlled within 3 to 5 minutes. If it exceeds 5 minutes, it is not only easy to cause hemorrhoids, but also indicates that the defecation process is not smooth. If you still cannot defecate smoothly after more than 5 minutes, it is recommended not to strain excessively. You can try sitting on the toilet for 3 to 5 minutes at a fixed time every day to cultivate the body's defecation rhythm, which will help improve constipation.

As for bowel movement frequency, anything from 3 times a day to once every 3 days is within the normal range. The key is whether each bowel movement can be completed within 5 minutes, and whether the amount, shape, and color of the stool are normal. Because everyone's eating habits are different, the amount and type of food consumed will also affect the frequency of bowel movements. As long as there is no obvious discomfort, there is no need to worry excessively.

Changes in stool color may be a health warning sign.

The color of your stool can reveal a lot about your health. Normally, stool should be golden yellow. If the color changes significantly, you should pay close attention.

Greenish stools may be due to consuming a lot of dark green vegetables, while reddish stools may be caused by eating foods like dragon fruit, and are usually nothing to worry about. However, if you consistently pass "sticky, dark-colored, or dark red" stools, it could be a sign of intestinal or even stomach bleeding, which could be caused by ulcers, inflammation, infection, or even tumors.

If the stool is white or grayish-white, it may be related to abnormal bile secretion, indicating that there may be a problem with the liver, gallbladder, or pancreas, which may lead to the inability to properly digest fats and stain the stool.

The most important thing to pay attention to is "blood in the stool," which may be caused by hemorrhoids, anal fissures, polyps, or tumors in the lower digestive tract. If you find it, you should seek medical attention immediately.

In general, the amount, timing, shape, color, and sensation during bowel movements are all important clues for assessing gut health. If any of these aspects are abnormal, for example…Insufficient stool volumeIf your stool is too sticky, takes too long to pass, has an abnormal color, or contains blood, it is recommended to seek medical attention as soon as possible for a professional diagnosis. Observing these "daily signals" can help us detect potential gastrointestinal problems early and maintain overall health.

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