The term “bulking up” is not only associated with building muscle, it also applies to stool. Stool is always released from the body following a different range of consistency. Stool consistency is all about the texture and form of the excreted stool. It ranges from hard and lumpy, to loose and watery.
In the case of bulking up a stool, it’s a concept that improves the size and also the firmness of the stool. This practice is one that helps improve bowel movement and gut health. When stool is properly bulked, it’s easier to pass, helps cleanse the colon, and also reduces constipation or diarrhea, as the case may be.
Role of Fiber
You know of fiber, right? It’s a part of food that the body can’t fully digest, but it’s perfect for keeping the digestive system in good shape. Fiber comes in two types: soluble and insoluble fiber. Just as their names are different, so are their roles in aiding digestion.
Soluble fiber is the type of fiber that when mixed with water in the stomach, it forms a gel. This makes your stool softer and helps control your blood sugar. Examples are oats, beans, apples, and oranges.
Insoluble fiber on the other hand, doesn’t mix with water. However, what it does is add bulk to your stool, making it bigger. The bigger the stool is, the easier it is to move through your system. Examples are whole grains, vegetables, and seeds.
One great thing about insoluble fiber is its ability to stop constipation. It absorbs water like a sponge, which makes your stool firm but not too hard. This added bulk pushes the stool along through your digestive system, helping you go to the bathroom more easily.
Strategies for Stool Bulking
High-Fiber Foods: If you are looking to bulk your stool, fiber is non-negotiable. It’s like a magic ingredient that helps your stool become bulkier and easier to pass. There is a list of foods that are rich in fiber, such as:
- Fruits: Apples, pears (if you eat the skin), berries, and oranges.
- Vegetables: Broccoli, carrots, spinach, and sweet potatoes.
- Whole Grains: Brown rice, oatmeal, whole wheat bread, and quinoa.
- Legumes: Lentils, black beans, chickpeas, and peas.
How Can You Add Fiber to Your Meals?
There are a variety of food sources rich in fiber that can be used for breakfast, lunch, or dinner. You can start your morning off with oatmeal and some fruit for toppings like berries or sliced bananas.
For lunch or dinner you can add a good amount of vegetables to your rice, pasta, or soups. Instead of chips or cookies for snacks, try eating an apple, or you can do a handful of nuts or baby carrots.
Hydration: Water is fiber’s best friend. When you eat fiber, it absorbs water in your gut. This makes your stool softer, bulkier, and easier to pass. Eating fiber is great for the digestive system, but it can backfire if you don’t drink enough water, causing constipation.
How To Stay Hydrated
Drink at least 8 glasses of water a day, which is about 2 liters of water. However, if you exercise or if it’s extremely hot outside, then you need more water. Always keep a water bottle with you so it’s easier for you to sip water throughout the day.
Fiber Supplements: Sometimes, it gets hard to include fiber in our meals, that’s the case for people whose work schedules are tight, so they end up eating anything. That’s where fiber supplements come in. These supplements come in powders, capsules, or even gummies that add fiber to your diet. They work by bulking up your stool, just like fiber from the food.
How to Use Fiber Supplements Safely
Firstly, taking too many fiber supplements too quickly can cause you to become bloated or cramped. If you don’t drink enough water with supplements, they can make constipation worse. So if you want to use them safely, you have to start with a small amount and gradually increase it so your body gets used to it. Also, drink a full glass of water with your supplements. Lastly, look for natural options like psyllium husk, often found in metamucil, and follow the instructions on the label.
Conclusion
You should visit a doctor if your feces are consistently too soft, too firm, or contain blood. Don’t overlook your poop if it’s often overly hard, too soft, extremely thin, or contains blood or mucus. These could mean an infection or perhaps a more serious illness like IBD or IBS.
