Bowel movements and digestion

Your intestines are the engine of your body, but factors such as stress or changes in your diet can disrupt your digestion and bowel movements.

• Digestion is the process by which your body breaks food down into smaller particles to absorb nutrients. This process begins in your mouth and continues through your stomach and intestines.
• Bowel movement is the final stage, where waste products that are not digested or absorbed leave your body through the large intestine.

Supplements for bowel movements and digestion

Restoring healthy bowel movements often starts with more exercise and small changes in your eating and drinking habits.

In addition, you can help your intestines with bowel supplements by providing extra support, such as these products in our range:

• Healthboost Green Juice - A superfood juice with over 35 natural ingredients, including various natural fibers and 2 patented enzymes and probiotics: Lactospore® and Digeszyme®.
• Premium Probiotics - A unique formula containing 10 special bacterial strains, digestive enzymes, and prebiotics. Encased in an acid-resistant capsule for even greater effectiveness.
• Chromium Picolinate 200 mcg - The most absorbable form of chromium, to support your metabolism and maintain normal blood sugar levels.

Good to know: Bowel supplements are not the same as probiotics, but probiotics are almost always a key component of these supplements. Bowel supplements are comprehensive products containing various ingredients to support digestion and bowel movements.

Recognizing a bad bowel movement

You can initially recognize a bad bowel movement by:

• Discomfort in your digestion/intestines
• A bloated feeling
• Irregular bowel movements
• stomach ache

In the long term, it can also lead to fatigue and more serious symptoms. This is because your intestines are affected by digestive problems and reduced nutrient absorption.

Tips for buying bowel movement supplements

The best supplements for your bowel movements and digestion often contain a combination of fiber, probiotics, prebiotics, and enzymes. To choose the best supplements, follow these tips:

1. Choose multi-strain probiotics

Multi-strain probiotics are often more effective because different bacteria perform different functions in your gut.

By choosing a supplement with a mix of strains, your gut flora can be supported in multiple ways. This helps achieve a healthy balance in your intestines, as you often don't know which specific strain you need.

Good to know: Multi-strain means that a probiotic contains multiple strains, while broad spectrum refers to the broader influence on your gut microbiome, but this does not necessarily mean multiple strains

2. Note the types of bacterial strains

Some probiotics advertise how many strains they contain, but don't be misled. It's not only important to have multiple strains, but especially to choose the right ones.

Look for supplements with well-researched bacterial strains like Lactobacillus acidophilus , Bifidobacterium bifidum , and Lactobacillus rhamnosus .

Note : It's also important that the bacteria remain alive and active, as only living bacteria can do their work in the intestines. Because stomach acid can kill some bacteria, it's important to check the packaging to ensure that the bacteria reach the intestines alive.

3. Take probiotics with prebiotics together (synbiotics)

Synbiotics are products that contain both probiotics and prebiotics. Scientific research has shown that this combination is more effective in improving your bowel movement frequency (how often you need to go to the bathroom) than probiotics alone. (1)

That's because synbiotics serve as food for the good bacteria in your intestines. So you don't just want more good bacteria strains, but also enough food to keep them alive. And that's exactly what synbiotics do.

Well-known and good prebiotics are inulin and fructo-oligosaccharides (FOS).

Good to know: Start with a lower dose and increase it gradually to avoid intestinal complaints.

4. Make sure both soluble and insoluble fibers are added

Good bowel supplements contain both soluble and insoluble fiber, because they both help your digestion in different ways.

• Soluble fiber dissolves in water and forms a gel-like substance in the intestines. In this way, it helps regulate bowel movements. A good example is psyllium. (2)
• Insoluble fiber does not dissolve in water and remains virtually intact in the intestines. It contributes to stool bulk and to bowel movements, such as bamboo fiber. (3)

Good to know: Fiber contributes to healthy digestion . The general recommendation is to eat at least 25-30 grams of fiber per day. You can supplement this with fiber supplements if you don't get enough from your diet.

5. Choose a digestive enzyme supplement

If you often experience bloating or a heavy feeling after meals, you may be suffering from digestive problems.

A supplement containing digestive enzymes may be helpful. These enzymes help your body break down nutrients.

Look for supplements with enzymes like amylase (for carbohydrates), lipase (for fats), and protease (for proteins).

The best moment of the day

Since almost all bowel movement supplements contain probiotics, I have an additional tip for you:

Don't take these supplements with or immediately after meals ! They'll stay in your stomach longer and be less effective.

It is best to take probiotics in the morning on an empty stomach or in the evening before going to bed.

Note: Always take probiotic, prebiotic, and fiber supplements with a large glass of water. This is necessary for the fiber to swell properly, and water is essential for the probiotics and prebiotics to function properly.

Possible side effects

Probiotics are generally safe, but some people may experience mild side effects, such as gas or bloating.

This is not common, but if you experience it, reduce the dosage or try a different product with a different formulation.

Effect of plums on your bowel movements

Do you regularly suffer from constipation? Then make sure you always have a bag of dried plums on hand. Research shows that 100 grams of prunes (dried plums) a day can promote bowel movements. (4)

The scientific evidence was so compelling that European legislation approved this claim in 2013.

Tip: 100 grams of dried plums is quite a lot to eat at once. Therefore, I recommend spreading it out over the day.

Causes of poor bowel movements

Poor bowel movements can have a number of causes, from temporary changes in your diet to underlying health conditions.

Here are some common causes:

1. Insufficient fiber in your diet - Fiber is essential for healthy bowel movements, as it helps your intestines digest food properly and move waste smoothly through your system.
2. Lack of fluids - When you don't get enough fluids, your stool can become dehydrated, making it harder to pass out of your body.
3. Physical inactivity - Exercise stimulates the intestines.
4. Stress - Chronic stress can lead to intestinal problems such as diarrhea or constipation, because your nervous system directly influences the functioning of your intestines.
5. Changes in your routine - Travel, changes in your diet or sleep patterns can disrupt your digestion.
6. Medications - Certain medications can slow down or speed up digestion.
7. Health Problems - Conditions such as irritable bowel syndrome (IBS), celiac disease or an underactive thyroid can lead to poor bowel movements

Sources used

1.   Ding, F., Hu, M., Ding, Y., Meng, Y., & Zhao, Y. (2024). Efficacy in bowel movement and change of gut microbiota on adult functional constipation patients treated with probiotics-containing products: a systematic review and meta-analysis. BMJ Open , 14 (1), e074557. https://doi.org/10.1136/bmjopen-2023-074557
2. Yang, J. (2012). Effect of dietary fiber on constipation: A meta-analysis. World Journal Of Gastroenterology , 18 (48), 7378. https://doi.org/10.3748/wjg.v18.i48.7378
3. Park, E., & Jhon, D. (2009). Effects of bamboo shoot consumption on lipid profiles and bowel function in healthy young women. Nutrition , 25 (7–8), 723–728. https://doi.org/10.1016/j.nut.2009.01.007
4.    Lever, E., Cole, J., Scott, S. M., Emery, P. W., & Whelan, K. (2014). Systematic review: the effect of prunes on gastrointestinal function. Alimentary Pharmacology & Therapeutics , 40 (7), 750–758. https://doi.org/10.1111/apt.12913