How to Regulate Bowel Movement: Tips for Better Pooping and Normal Bowel Habits

07.07.202311.06.2023 by alexxlab

What constitutes a normal bowel movement. How often should you poop. What factors affect bowel regularity. How to improve your bowel habits naturally. What to do if you experience constipation or diarrhea. Why regular bowel movements are important for health. When to see a doctor about your bowel habits.

Содержание

Understanding Normal Bowel Movements

Bowel movements are a crucial aspect of our bodily functions, yet they’re often a topic shrouded in discomfort or embarrassment. However, understanding what constitutes a normal bowel movement is essential for maintaining good health and identifying potential issues early on.

Is there a definitive frequency for normal bowel movements? The answer isn’t as straightforward as one might think. Medical professionals often refer to the “rule of three” when describing typical bowel activity. This rule suggests that having anywhere between three bowel movements per day to three per week falls within the normal range.

However, it’s important to note that bowel habits can vary significantly from person to person. Factors such as diet, age, physical activity level, and overall health can all influence how often an individual has a bowel movement.

Characteristics of a Healthy Bowel Movement

While frequency is one aspect of normal bowel movements, the characteristics of the stool itself are equally important. Generally, a healthy bowel movement should be:

Formed and soft
Brown in color
Easy to pass without pain or straining
Complete (feeling of having fully emptied the bowels)

If your stools consistently deviate from these characteristics, it may be worth discussing with a healthcare professional.

Factors Affecting Bowel Regularity

Numerous factors can influence the regularity and quality of your bowel movements. Understanding these can help you make informed decisions about your lifestyle and diet to promote healthier bowel habits.

Diet and Nutrition

Diet plays a crucial role in bowel health. A diet rich in fiber, which includes plenty of fruits, vegetables, and whole grains, can promote regular bowel movements. Fiber adds bulk to the stool and helps it move through the intestines more efficiently.

Adequate hydration is also essential. Water helps soften the stool, making it easier to pass. Conversely, a diet high in processed foods, low in fiber, or insufficient in fluids can lead to constipation.

Physical Activity

Regular exercise can stimulate bowel movements by increasing muscle activity in your intestines. Sedentary lifestyles, on the other hand, can contribute to sluggish bowel function.

Stress and Mental Health

The gut-brain connection is a well-established phenomenon in medical science. Stress, anxiety, and other mental health issues can significantly impact bowel function, often leading to irregularities or discomfort.

Medications

Certain medications, including some pain relievers, antidepressants, and iron supplements, can affect bowel movements, often leading to constipation as a side effect.

Common Bowel Movement Issues

While occasional changes in bowel habits are normal, persistent issues can indicate underlying health problems. Two of the most common bowel movement issues are constipation and diarrhea.

Constipation

Constipation is characterized by infrequent bowel movements, difficulty passing stools, or both. It can be caused by a variety of factors, including:

Low-fiber diet
Dehydration
Lack of physical activity
Certain medications
Underlying health conditions

Chronic constipation can lead to complications such as hemorrhoids, anal fissures, or fecal impaction if left untreated.

Diarrhea

Diarrhea is characterized by loose, watery stools and increased frequency of bowel movements. It can be acute (short-term) or chronic (long-term). Common causes include:

Viral or bacterial infections
Food intolerances
Certain medications
Inflammatory bowel diseases

Prolonged diarrhea can lead to dehydration and electrolyte imbalances, which can be particularly dangerous in young children and older adults.

Tips for Better Bowel Movements

Improving your bowel habits doesn’t always require medical intervention. Often, simple lifestyle changes can make a significant difference.

Increase Fiber Intake

Aim for 25 to 31 grams of fiber per day. Good sources include:

Fruits (apples, pears, berries)
Vegetables (broccoli, carrots, spinach)
Whole grains (oats, quinoa, brown rice)
Legumes (beans, lentils, chickpeas)

If you’re not used to a high-fiber diet, increase your intake gradually to avoid bloating and gas.

Stay Hydrated

Drink plenty of water throughout the day. The exact amount needed varies by individual, but a general guideline is 8 glasses (64 ounces) per day.

Exercise Regularly

Aim for at least 30 minutes of moderate physical activity most days of the week. This can include brisk walking, cycling, or swimming.

Establish a Routine

Try to have bowel movements at the same time each day. Many people find that going to the bathroom shortly after waking or after meals works well.

Don’t Ignore the Urge

When you feel the need to go, don’t delay. Holding in bowel movements can lead to constipation and make stools harder to pass.

The Importance of Bowel Movements for Health

Regular bowel movements are more than just a matter of comfort; they’re essential for overall health. The process of eliminating waste from the body serves several crucial functions:

Toxin Removal

Bowel movements are the body’s primary way of eliminating toxins and waste products. When this process is disrupted, harmful substances can accumulate in the body, potentially leading to various health issues.

Nutrient Absorption

Efficient bowel movements are crucial for proper nutrient absorption. If waste moves too slowly through the intestines, it can interfere with the absorption of essential nutrients.

Gut Microbiome Health

Regular bowel movements help maintain a healthy balance of gut bacteria. This microbiome plays a vital role in various aspects of health, including immune function and mental health.

Prevention of Digestive Issues

Consistent bowel movements can help prevent various digestive problems, including diverticulosis, hemorrhoids, and anal fissures.

When to Seek Medical Advice

While occasional changes in bowel habits are normal, certain signs warrant medical attention. Consider consulting a healthcare professional if you experience:

Persistent changes in bowel habits lasting more than a few weeks
Blood in the stool
Severe abdominal pain or cramping
Unexplained weight loss
Chronic constipation or diarrhea that doesn’t respond to lifestyle changes
Persistent feelings of incomplete evacuation

These symptoms could indicate underlying health conditions that require medical evaluation and treatment.

Understanding the Composition of Stool

While it may not be a pleasant topic, understanding the composition of stool can provide valuable insights into your digestive health. Contrary to what many might think, stool is not simply composed of undigested food. In fact, it’s a complex mixture of various substances:

Water Content

Approximately 75% of stool is water. This water content is crucial for maintaining the right consistency of stool, allowing for easy passage through the intestines.

Bacterial Mass

A significant portion of stool consists of bacteria. These microorganisms play a vital role in digestion and contribute to the overall health of your gut microbiome.

Undigested Food

While some undigested food remnants are present in stool, they make up a relatively small portion. This includes insoluble fiber, which adds bulk to the stool and aids in its passage through the intestines.

Other Components

Stool also contains various other substances, including:

Dead cells shed from the intestinal lining
Bile pigments, which give stool its characteristic brown color
Fats
Inorganic salts
Mucus

The composition of your stool can provide valuable clues about your digestive health. Changes in color, consistency, or frequency can often indicate underlying health issues or dietary imbalances.

The Role of Probiotics in Bowel Health

Probiotics have gained significant attention in recent years for their potential benefits in promoting digestive health. These live microorganisms, when consumed in adequate amounts, can contribute to a healthy gut microbiome and potentially improve bowel function.

How Probiotics Work

Probiotics work by introducing beneficial bacteria into the gut. These bacteria can help:

Improve digestion
Enhance nutrient absorption
Strengthen the immune system
Reduce inflammation in the gut

By promoting a balanced gut microbiome, probiotics may help regulate bowel movements and alleviate symptoms of certain digestive disorders.

Sources of Probiotics

Probiotics can be found in various food sources and supplements. Some common probiotic-rich foods include:

Yogurt
Kefir
Sauerkraut
Kimchi
Kombucha

Probiotic supplements are also widely available, but it’s important to choose a reputable brand and consult with a healthcare provider before starting any new supplement regimen.

Potential Benefits for Bowel Health

Research suggests that probiotics may be beneficial in managing various digestive issues, including:

Irritable Bowel Syndrome (IBS)
Inflammatory Bowel Disease (IBD)
Antibiotic-associated diarrhea
Constipation

However, it’s important to note that the effectiveness of probiotics can vary depending on the specific strains used and the individual’s gut microbiome composition.

The Impact of Stress on Bowel Movements

The connection between stress and digestive health is well-established, with numerous studies demonstrating the profound impact that psychological stress can have on bowel function. This relationship, often referred to as the gut-brain axis, highlights the intricate interplay between our mental state and digestive system.

How Stress Affects the Gut

Stress can influence bowel movements in several ways:

Altering gut motility: Stress can speed up or slow down the movement of food through the digestive tract, leading to diarrhea or constipation.
Increasing gut sensitivity: Stress can make the gut more sensitive to pain and discomfort.
Affecting the gut microbiome: Chronic stress can disrupt the balance of beneficial bacteria in the gut.
Triggering inflammation: Stress can increase inflammation in the gut, potentially exacerbating digestive issues.

Stress Management for Better Bowel Health

Given the significant impact of stress on bowel function, incorporating stress management techniques into your daily routine can be beneficial for overall digestive health. Some effective stress-reduction strategies include:

Regular exercise
Meditation or mindfulness practices
Deep breathing exercises
Adequate sleep
Engaging in enjoyable hobbies or activities

By managing stress effectively, you may be able to improve your bowel regularity and overall digestive comfort.

The Role of Hydration in Bowel Health

Proper hydration is crucial for maintaining healthy bowel function. Water plays a vital role in digestion and the formation of stools, making it an essential component of bowel health.

How Water Affects Bowel Movements

Adequate hydration supports bowel health in several ways:

Softening stools: Water helps keep stools soft and easy to pass, preventing constipation.
Supporting gut motility: Proper hydration helps the intestines contract effectively, moving waste through the digestive system.
Aiding nutrient absorption: Water is necessary for the absorption of certain nutrients in the intestines.
Maintaining the mucus layer: Water helps maintain the protective mucus layer in the intestines, which is crucial for gut health.

How Much Water Should You Drink?

The amount of water needed varies from person to person, depending on factors such as age, activity level, climate, and overall health. While the commonly cited recommendation is 8 glasses (64 ounces) per day, individual needs may vary. A good rule of thumb is to drink enough water to keep your urine pale yellow in color.

Tips for Staying Hydrated

To ensure you’re getting enough fluids for optimal bowel health, consider these strategies:

Carry a water bottle with you throughout the day
Set reminders to drink water regularly
Eat water-rich foods like fruits and vegetables
Limit caffeine and alcohol intake, as these can be dehydrating
Drink a glass of water with each meal

Remember, while water is the best choice for hydration, other beverages and water-rich foods can also contribute to your daily fluid intake.

What’s a Normal Bowel Movement? Plus Tips for Better Pooping

We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission Here’s our process.

Healthline only shows you brands and products that we stand behind.

Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we:

Evaluate ingredients and composition: Do they have the potential to cause harm?
Fact-check all health claims: Do they align with the current body of scientific evidence?
Assess the brand: Does it operate with integrity and adhere to industry best practices?

We do the research so you can find trusted products for your health and wellness.

Tips for incontinence or diarrhea

Avoid foods known to irritate the stomach and cause loose stools (especially caffeine, dairy, and alcohol).
Drink plenty of water or electrolyte-containing beverages to stay hydrated.
Increase your fiber intake to add bulk to your stool.

Tips for constipation

Try to get at least 25 to 31 grams of fiber per day.
Increase your physical activity level.
Always use the bathroom when you get the urge to go — don’t try and hold it.

However, if constipation or diarrhea become your consistent stool pattern, speak with a primary care doctor. They may recommend treatments or refer you to a specialist (called a gastroenterologist) who can perform further testing.

Bowel movements (sometimes called BMs for short) are your body’s way of getting rid of waste that doesn’t have any use in the body. While it may not look like it, poop is about three-fourths water. The remainder is a collection of materials that includes:

bacteria
fats
fiber (undigested foods, including nuts and seeds)
food wastes
mucus
salts

Another poop component is bilirubin, a brownish-red substance that’s the result of a breakdown of wastes from the liver and bone marrow. Bilirubin is what gives poop its usual brown color.

A person has to poop to survive because the body doesn’t have a way of getting rid of these wastes otherwise. If a person doesn’t poop for many days, the stool can back up in the intestines. If this goes on for too long, it starts to pose a risk to your safety and can damage your organs. This is why pooping is so important for your health.

Pooping is part physical, part mental. If you aren’t pooping as easily or often as you’d like, addressing these aspects can help.

Drink water

Water and fiber: These are two major components of poop that are part of your diet. Making efforts to drink more water daily can help make your bowel movements easier to pass.

Eat fruits, nuts, grains, and vegetables

In addition, it’s important to eat foods with plenty of fiber. This adds bulk to your stool, which stimulates the bowels to move and propel your stool forward. Foods that contain fiber include:

fruits, such as strawberries, raspberries, and apples
nuts and seeds, such as pistachios, almonds, or sunflower seeds
vegetables, such as broccoli, lima beans, and carrots
whole-grain breads, such as seven-grain, cracked wheat, or pumpernickel

Add fiber foods slowly

Don’t incorporate too much fiber into your diet at a time — it can have an opposite, constipating effect. Instead, try to add a serving every 5 days to allow your digestive tract time to acclimate itself to the increased fiber.

Cut out irritating foods

In addition to constipation that makes stools harder to pass, some people experience stool that’s too loose. When this is the case, cutting out foods that can irritate the stomach can help. Examples to cut from your diet include:

alcoholic beverages
caffeinated drinks, like tea, coffee, and sodas
fatty foods
foods that contain sugar alcohols that end in the letters -ol (such as sorbitol, mannitol, and xylitol)
spicy foods

Try cutting out these foods to see if your bowel movements are less watery. You can also keep a food and symptom diary to identify connections between the foods you eat and the symptoms you experience.

Move more

Your intestines have a natural motion that moves stool forward. If your body isn’t moving stool through fast enough, then you can help it out with increased exercise. Physical activity, such as walking, running, or swimming, can all promote motion that helps you poop better. Even short amounts of activity — 10 to 15 minutes — can help.

Change your bathroom posture

Another tip you can try has to do with your posture on the toilet. Changing the angle of your legs changes the angle of your colon. Toilet footstools are one accessory that you can use in the bathroom to do this. Some people find that it helps them have a more comfortable and effective bowel movement. Researchers even studied their use with the help of 52 volunteers.

Even if you don’t have a footstool to raise your feet, you can still try adjusting your posture. While you’re sitting on the toilet, try planting your feet on the ground so that your knees are higher than your seat or higher than usual.

Find bathroom footstools online.

Keep your bowel movements in mind

Doctors have identified a mind-body connection to pooping. For example, many people cringe at the idea of pooping in a public restroom.

Here are some ways to address the connection between your brain and intestines:

Remember that pooping is a natural part of every person’s physical needs. Everyone poops. You have nothing to be ashamed of if you have to go.
Try to poop at the same time every day (such as in the morning at home, after you eat breakfast). This can help to train your body to go at the same time in a place where you’re more comfortable.
Go to the bathroom when you feel the need. Try to not hold it in or put off a bowel movement. If you feel the need to go, take advantage of your body’s readiness.
Try engaging in stress-relieving activities if your anxiety levels are creeping up and your stomach starts to cramp. Examples include taking deep breaths, doing seated stretches like rolling your shoulders backward and forward, listening to calming music, or repeating a positive mantra.

Stress and pooping are highly connected. Try to create a calming environment in your bathroom where you have privacy. Avoid rushing yourself — give yourself at least 10 minutes to go to the bathroom.

Bowel movements require food, fluids, and calm to create a more comfortable experience. If you try these tips, and your symptoms aren’t getting better, speak with a doctor. There are lots of medicines and approaches that can help you enhance your intestinal health.

What’s a Normal Bowel Movement? Plus Tips for Better Pooping

We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission Here’s our process.

Healthline only shows you brands and products that we stand behind.

Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we:

Evaluate ingredients and composition: Do they have the potential to cause harm?
Fact-check all health claims: Do they align with the current body of scientific evidence?
Assess the brand: Does it operate with integrity and adhere to industry best practices?

We do the research so you can find trusted products for your health and wellness.