Women Connect

“There’s a wide range of what’s normal when it comes to bowel movements,” said gastroenterologist Dr. Rajani Rangray. “What matters most is the consistency and shape.”

For some people, going three times a day is normal; for others, three times a week is typical. What matters most is how stool looks and feels, not just how often you go. Tools like the Bristol Stool Chart can help people understand what’s typical.

However, certain symptoms should never be ignored. “Blood in your stool is never normal," said Dr. Rangray. "That’s something you should always have checked.” Severe pain, unexplained weight loss, fatigue, or anemia are also signs it’s time to see a doctor.

Fiber supports regular digestion, helps manage cholesterol and contributes to colon health.

“Fiber is the unsung hero of digestive health,” said Deborah Willcox, Chief Clinical Dietitian, Methodist Fremont Health.

Women should aim for about 25 grams of fiber per day, but many of us fall short. “Most people think they’re getting enough fiber—but when we actually track it, they’re not even close,” Willcox said.

Fiber and hydration work together. Drinking enough water helps fiber do its job—softening stool and keeping digestion moving smoothly. Experts recommend increasing fiber gradually and pairing it with adequate water intake to avoid bloating or discomfort.

Good sources of fiber include fruits, vegetables, whole grains, nuts, and legumes.

Dr. Rangray summed it up this way: “If there’s one takeaway from today, it’s this: increase your fiber intake.”

Colorectal cancer is the second leading cause of cancer death in women, but it is also one of the most preventable.

Current guidelines recommend that average-risk adults begin colorectal cancer screening at age 45. Screening can be done through a colonoscopy, which allows doctors to detect and remove precancerous polyps, or through stool-based tests such as Cologuard that look for signs of cancer.

Knowing your family history is also important. People with a first-degree relative (parent, sibling, or child) diagnosed with colorectal cancer before age 60 may need to start screening earlier and may be advised to have colonoscopies instead of stool-based tests.

Early detection makes all the difference. Screening not only helps find cancer earlier—it can prevent cancer from developing in the first place by identifying and removing precancerous polyps.

Gluten-free diets are medically necessary for people with celiac disease or certain diagnosed sensitivities. For others, eliminating gluten may not improve digestive health and can sometimes make it harder to get enough fiber.

“Many gluten-free products don’t contain much fiber,” explained Deborah Willcox, Chief Clinical Dietitian, Methodist Fremont Health. Whole grains that contain gluten—such as wheat, barley and rye—are often important sources of fiber and micronutrients.

If someone suspects gluten may be contributing to symptoms like bloating, gas or brain fog, experts recommend discussing it with a healthcare provider before making major diet changes. A balanced, diverse diet that includes whole grains can support heart health, digestion and the gut microbiome.

The digestive system and brain communicate constantly through what scientists call the gut-brain axis. Stress, anxiety and emotional health can directly influence digestion, which is why people often experience stomach discomfort, bloating or changes in bowel habits during stressful periods.

A healthy gut can support overall well-being, and everyday habits can help strengthen this connection. Experts recommend focusing on fiber-rich foods, regular physical activity, stress management, and good sleep.

Dr. Rajani Rangray also noted that simple lifestyle choices can support digestion, including taking a short walk after meals, which can help stimulate the digestive system and reduce discomfort.

Happy Colon Smoothie

Download a copy of the recipe.

Ingredients (1 serving)

• 1 cup fresh spinach
• ½ medium banana
• ½ cup frozen mango (or pineapple)
• 1 tablespoon ground flaxseed
• 1 cup unsweetened almond milk (or milk of choice)

Directions

Blend until smooth.

Estimated Nutrition (Per Serving)

• Calories: ~210
• Fiber: ~7–8g
• Protein: ~4–6g (higher if using dairy milk)
• Fat: ~7g (mostly healthy omega-3s from flax)
• Carbohydrates: ~35g
• Added Sugar: 0g (naturally occurring sugars only)

Allergen Information

Contains:

• Tree nuts (if using almond milk)

Potential allergens depending on swaps:

• Dairy (if using cow’s milk)
• Soy (if using soy milk)

Naturally:

• Gluten-free
• Egg-free
• Peanut-free (unless cross-contact)

Gut Health Highlights

• Excellent source of soluble + insoluble fiber
• Flax adds omega-3s to support gut health.
• Spinach adds magnesium to support regular digestion.
• Prebiotic fiber feeds the good bacteria in your gut.

Gut-Friendly Black Bean Tacos

Download a copy of the recipe.

Ingredients (2 tacos = 1 serving)

• 2 small corn tortillas
• ½ cup canned black beans (rinsed and drained)
• ½ cup shredded cabbage
• 2 tablespoons salsa
• ¼ avocado (sliced)
• Optional: 1 tablespoon plain Greek yogurt

Directions 

Warm tortillas, layer ingredients, and serve.

Estimated Nutrition (Per Serving – 2 Tacos)

Without yogurt:

• Calories: ~350
• Fiber: ~14–16g
• Protein: ~11g
• Fat: ~13g (mostly unsaturated)
• Carbohydrates: ~50g

With 1 tbsp Greek yogurt:

• +10 calories
• +1–2g protein

Allergen Information

Contains:

• Dairy (if using Greek yogurt)

Depending on brand, may contain:

• Gluten (if using flour tortillas instead of corn)
• Soy (some packaged tortillas)

Naturally:

• Vegetarian
• Gluten-free (when using 100% corn tortillas)
• Nut-free
• Egg-free

Gut Health Highlights

• Provides over 50% of daily fiber needs for most women
• Rich in starch (beans) that supports good bacteria in gut
• High in plant diversity (beans, cabbage, avocado, corn)
• Supports microbiome diversity
• Associated with lower colorectal cancer risk when eaten regularly

Chocolate Chip Peanut Butter Protein Bites

Makes 24 servings

Download a copy of the recipe.

Ingredients

• 3 cups rolled oats (with or without gluten)
• 1/2 cup vanilla protein powder
• 1 cup peanut butter(or any other nut/seed butter)
• 1/2 cup maple syrup
• 1/4 cup chocolate chips (optional)

Directions

• Combine oats with protein powder in a large bowl.
• Add in peanut butter, syrup and any optional ingredients.
• Form the dough into two dozen small balls. (It’s easier if you wet your hands or coat them with cooking spray.)
• Refrigerate for about five minutes until set.
• Store in a covered container in the refrigerator for up to four weeks. You can also freeze them for up to six months.

Nutrition Facts

• Calories: 98
• Carbohydrates: 12g
• Protein: 6g
• Fat: 5g
• Sodium: 57mg
• Potassium: 131mg
• Fiber: 2g
• Calcium: 32mg
• Iron: 1mg
• Net Carbs: 10g

Serving Size: 1 protein ball

Allergen Information

Contains: Peanuts
May contain: Dairy, Soy, Gluten (depending on ingredients used)

Gut Health Highlights

• Rolled oats: Provide fiber to support regular digestion
• Natural peanut butter: Adds healthy fats and protein to help keep blood sugar steady
• Protein powder: Supports fullness and muscle health
• Dark chocolate: Lowers cortisol (stress hormone) and improves insulin sensitivity

Overall Benefit: A balanced snack to support digestion and keep you satisfied

Dairy-Free Blueberry Banana Overnight Oats

Makes 1 serving

Download a copy of the recipe.

Ingredients

• ½ cup sweetened almond milk
• ½ cup old-fashioned oats
• ½ Tbsp chia seeds
• ½ banana, mashed
• 1 tsp agave syrup
• 1 tsp lemon zest
• ½ cup fresh blueberries

Nutrition Facts

• Calories: 309
• Fat: 5.3g
• Sodium: 95mg
• Total Carbohydrates: 76g
• Fiber: 10g
• Sugar: 43g
• Protein: 10g

Serving Size: 10.8 oz

Allergen Information

Tree nuts (almond milk)

Gut Health Highlights

• Oats: Provide fiber that supports regular digestion and feeds healthy gut bacteria
• Chia seeds: Add fiber and healthy fats to help keep things moving
• Banana: Contains natural prebiotic fiber that supports good gut bacteria
• Blueberries: Provide antioxidants that support overall gut and immune health
• Dairy-free option for those sensitive to lactose

Overall Benefit: High in fiber to support digestion, gut bacteria and steady energy