See how to improve bowel function to be happier

Have you ever noticed that a bad-tempered person is called “angry”? Is not for nothing. It is known that bowel function can affect mood and even be responsible for part of a person’s happiness.

Something that helps explain this is the role of the intestine in the production of serotonin. The substance is responsible for regulating mood and sensation of well-being and the intestine’s participation is not small, it manufactures 95% of the body’s serotonin.

Taking care of your intestine means taking care of your well-being

Furthermore, the intestine is known as the “second brain” because it has nerve cells, which form the enteric nervous system and are in direct contact with the brain. Bárbara Wiederkehr, gastroenterologist, explains that this forms a very important communication. “He [o intestino] it participates in the famous ‘brain-gut axis’, having the ability to maintain two-way communication with the central nervous system”, he states. “This communication is present and necessary in several ways within the functioning of our body”.

It is also in the intestine that there is the intestinal flora or microbiome, made up of bacteria that act in this organ. “The modulation of the functions of the central nervous system also occurs through various substances produced by microorganisms that participate in our intestinal microbiome”, explains Bárbara. “These substances are neuroactive and intestinal hormones that interact with our brain. This is why several aspects of our quality of life and well-being have been associated with this system.”

Nutritionist Katielle Pato also adds that food is an important point for intestinal health, balance of intestinal flora and mental health. “Inadequate nutrition can negatively affect the intestinal microbiota, leading to an imbalance between beneficial and pathogenic bacteria”, she begins. “As the intestinal microbiota plays an important role in the production of neurotransmitters, including serotonin, any change in this balance can negatively impact mental health,” she adds.

It is important to pay attention to poor bowel function, as this may indicate other problems. Bárbara points out that in cases of irregular bowel habit or sudden change in pattern, as well as poorly formed stools and the presence of mucus, pus or blood in the stoolmedical evaluation should be sought.

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Care for good bowel function

Some practices are recommended to maintain the health of this system, as well as the microbiota. Katielle Pato points out the following precautions:

• Stay hydrated: This aids intestinal transit and helps keep stools soft. According to her, the recommended dose is 35ml for every kilogram of weight for adults and 25ml for every kilogram of weight for the elderly.
• Consumption of probiotic foods, rich in fiber: “it can help promote a healthy balance of the intestinal microbiota, therefore, it can contribute to the relief of constipation.”
• Avoid processed foods, high in fat and sugar, and dairy products: as they can cause constipation and other digestive problems.
• Establish an evacuation routine: creating the habit of defecating at the same time every day helps to create regular functioning of the organ.
• Practice physical exercise regularly: helps stimulate bowel movement.
• Seek medical advice and treatment: If constipation is chronic, it may indicate another health problem, which requires specialized treatment.

What to eat to improve bowel function

Katielle recommends including the following foods in your diet:

• Fruits: orange, tangerine, apple, mango, watermelon, melon, plum, papaya, avocado, cherry, strawberry, coconut, fig, apricot, black plum, fig, raisin and date. The ideal is, whenever possible, to consume them with the skin and pomace;
• Greens and vegetables: pumpkin, broccoli, green beans, asparagus, carrot, zucchini, beetroot, eggplant, artichoke, cucumber, radish, kale, chard, arugula, endive, watercress, lettuce. Preferably, they should be consumed raw;
• Whole grains and cereals: whole wheat flour, oats, rye, corn, oat bran, wheat bran, wheat germ, flaxseed;
• Legumes: beans, peas, lentils, chickpeas, soybeans;
• Oilseeds: walnuts and chestnuts.

What can harm bowel function:

• Foods rich in saturated fats. Popularly known as “bad fats”, such as fried foods, sausages (sausage, sausage, ham, bacon) and red meat;
• Gluten. Protein found in cereals such as wheat and barley. “Those who have irritable bowel syndrome should avoid consuming pasta, sweets and any type of food based on these ingredients”, explains Katielle.
• White or refined sugar. Its consumption is harmful to the intestine and causes inflammation. Katielle explains that it can harm the intestinal flora and attack the intestinal walls. So, she advises replacing it with brown sugar, molasses, stevia or coconut sugar.
• Excessive alcohol consumption. It is not directly related to irritable bowel syndrome, but it can worsen its symptoms. Furthermore, it alters the intestinal flora and hinders the absorption of nutrients.

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LÓREN SOUZA is an intern at Vida Simples. Born and raised in the capital of Ceará, she almost became a biologist because she loves the environment, but discovered that she was born to listen and tell stories. Trying to combine the two passions, she thinks of journalism as a way to promote more sustainable ideas.