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How do you avoid Straining during a bowel movement?
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How do you avoid Straining during a bowel movement?

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How do you avoid Straining during a bowel movement?

Unfortunately, the damage done due to straining is only noticed late in life when various conditions emerge.

This is due to the fact that this damage is due to repetitive and progressive injury to muscles and possibly nerves passing through these muscles over a long time due to pressures generated by straining during the daily process of defecation.

A change in diet late in life does not lead to reversal of any major damage done.
A change in diet and lifestyle will help prevent constipation, heal existing haemorrhoids and prevent further recurrence, relieve some of the problems associated with Diverticulosis such as bleeding and infection. Further creation of bulging Diverticula may also be prevented.
Relief from Acid reflux due to a Hiatus Hernia may also be expected.

The structures that make up the human body are able to withstand great forces created by daily life but when unnatural behaviour that the human body was not made to withstand are adopted, the result is damage and suffering.

We can try and reduce the wear and tear that the human body has to adapt to by taking small steps that can lead to huge gains over a lifetime.

Adoption of a lifestyle that eliminates the need to STRAIN during a bowel movement will help slow down the progression of all the conditions mentioned and prevent further deterioration.
1.Try and make the perfectly formed stool so that it will pass out of the Rectum and anal path with ease with the help of gravity and the momentum created by the stool as it passes out of the body.
You do this by including the correct balance of SOLUBLE and INSOLUBLE fibre in your diet.
Remember, good quality fibre is only found in unprocessed or less refined PLANT foods. Adequate intake of fluids is also essential to make a stool of the correct consistency.
2.Adopt the Squat posture to evacuate the bowel.
This posture allows the pelvic floor muscles to relax and create a straight and clear path between the rectum and anus for the passage of stool. This clear path means there is no need to push and eliminates the need to strain.

Certain medical conditions related to the process of emptying the bowel are commonly found in populations in the west who 
a)Consume a diet that is rich in animal products and processed foods lacking in fibre from plant based foods and 
b)Adopt the sitting down posture on a raised toilet seat to evacuate the bowel.

These medical conditions are rarely seen in people who consume a diet based on whole plant foods and small amounts of animal products.

These people adopt the Squat posture to evacuate the bowel. These are the populations residing in Asia (India, China, Pakistan, Sri-Lanka, Bangladesh, Japan, Thailand, Indonesia, Malaysia, Cambodia,) some parts of France and Eastern Europe and Africa.


By including soluble as well as insoluble fibre in the diet and plenty of fluids, you will allow the healthy colon to produce well formed stools.

Well formed stools are easily evacuated when the correct posture is adopted (the squat posture)

Well formed stools are evacuated without the need for straining. A majority of rectal and anal problems can be prevented and healed if straining during defecation can be avoided.

This means you can prevent Anal itch, Anal fissures, Haemorrhoids, Constipation, Diarrhoea, Diverticulosis, Varicose veins, Hiatus Hernia, Appendicitis and Pelvic floor strain by making sure your body makes and eliminates the perfectly formed stool.

How to heal and prevent Bowel disorders

Diet is not about what you should NOT eat, it’s about what you should include in the diet that matters.
As long as your diet includes the correct balance of plant foods containing soluble fibre, insoluble fibre and resistant starch your colon will produce the perfectly formed stool. The important next step is to evacuate this stool without straining so that the body does not suffer from the pressures created each time the bowel is emptied.

In order to heal and prevent bowel disorders you need to make lifestyle changes that last the rest of your life time.

1. Include more fluids and plant food containing soluble fibre, insoluble fibre and resistant starch in the diet so that the perfectly formed stool will be made in the colon and beneficial bacteria will flourish and eliminate disease causing bacteria and fungi.

2. Evacuate the perfectly formed stool by adopting the squat posture to eliminate the need to strain during bowel movements.

It is not possible or safe to squat on the modern raised toilet seat installed in all western homes and it is impossible to squat for any length of time if you have not done this from childhood onwards. This makes the use of any raised platforms impossible to adapt to.

The SquattLooStool is designed to allow you to adopt the squat posture while seated comfortably on your raised toilet seat.
The single best and easiest lifestyle change you will ever make, leading to a healthier body.


The ingredients necessary for the formation of the perfectly formed stool are a combination of Soluble and insoluble fibre in addition to your normal diet.



A suggested recipe that will help make a well formed stool and provide food for the friendly Bacteria in the Colon, allowing the local production of the health providing Butyric acid.

One RAW Potato............ wash, peel and dice the potato, make sure there are no GREEN or BLACK spots on the potato. You only need the white or yellow flesh. Choose a high starch content or Floury Potato for best results

One RAW Carrot peeled and diced

One Apple washed and diced (no need to peel)

One Beet Root, diced (not pickled—avoids Vinegar)

One small piece of Ginger root or half a teaspoonful of dried Ginger powder

Half a Lemon (peeled)

Half a Lime (peeled)

Liquidize the ingredients in a food processor. Add water or Fruit juice to thin down into a juice.

Drink one large Glassful daily.

This Raw Vegetable juice will introduce soluble fibre, Insoluble fibre and Resistant Starch without much effort into your diet and provide the ingredients that will lead to a healthier Colon.

Colon healthy optional extras you can add to the juice to fortify it with other health providing ingredients.

One tablespoon of Barley malt extract
One tablespoon of Inulin powder
One tablespoon of cracked Flax or Linseeds
One tablespoon of Chia seeds
One teaspoon of Basil seed
One tablespoon of Raw Potato Starch

Always add these ingredients to the COLD juice or Water.
Heat will destroy the health providing starch and fibre ingredients of the chosen materials.