I don’t do anything special for it. Just eat lots of fiber, in the form of fruits, vegetables, legumes, and whole grains. Exercise regularly. And don’t eat so much red meat.
I’m naturally regular. I shvt 3 times per day consistently. Every meal should ideally have a bowel movement. If you eat 3 times, better be dropping a deuce 3 times daily. I probably eat 50-75 grams of fiber per day.
From what I've read, processed meats are really what we should be concerned about. The studies that linked red meat consumption to cancers of various types also lump processed meats, like sausages and other deli meats, into that category. I've also seen a lot of studies showing HOW meat is cooked can play a role, it should things like BBQ and charring the meat as increasing this risk. Most Americans that are eating meats of various types aren't consuming things like salmon, chicken breast, lean cuts of red meat (sirloin, etc.) lol. Most Americans are eating high quantities of things like chicken nuggets, fatty hamburgers, deep fried fish sticks, etc. It's really not rocket science but a lot of these fad diets and nutrition gurus make it out like it is to sell books, meal plans, etc.
I also totally agree with your comment about having regular bowel movements. The average American eats very little fiber, which should be of no surprise. If you ate a healthy amount of fruit, vegetables, whole grains, etc. this should not be an issue. With that said, what's regular for one person may not be the same for another. I eat a lot of these high fiber foods and I usually have one very large bowel movement per day, though on some rarer occasions I may go twice.
