What are the key tips to regulate your bowel movements? Discover 5 proven strategies to help you poop better, including increasing dietary fiber, drinking more water, and exercising regularly.

Regulate Bowel Movements: The Key to a Healthy Digestive System

Maintaining regular and healthy bowel movements is crucial for overall digestive well-being. Constipation, one of the most common digestive complaints, affects approximately 16% of adults and up to 33% of those over 60 years old. Fortunately, there are several proven strategies to help you regulate your bowel movements and enjoy a more comfortable, predictable, and effortless excretion schedule.

Tip 1: Increase Your Dietary Fiber Intake

Insoluble dietary fiber, found in whole grains, legumes, vegetables, and fruits, plays a crucial role in promoting bowel regularity. These fiber-rich foods help move waste through the digestive tract more efficiently. However, it’s important to increase your fiber intake gradually to avoid potential side effects like bloating and, ironically, constipation. Aim for the recommended daily intake of at least 21 grams for women and 30 grams for men.

Tip 2: Hydrate Yourself Adequately

Drinking enough water throughout the day can significantly alleviate constipation. A study published in the Hepato-Gastroenterology journal found that increased water intake helps the intestines function more efficiently, leading to a faster feeling of relief. Experts recommend that women drink 6-8 glasses of water per day, while men should aim for 8-12 glasses. However, surveys show that the majority of men fail to reach the recommended water intake.

Tip 3: Time Your Bathroom Visits

You can train your body to have more regular bowel movements by going to the bathroom after meals. According to experts, the optimal time to do so is about 30 minutes after eating, as this is when the reflex to push food towards the colon is triggered, creating the urge to use the restroom.

Tip 4: Incorporate Regular Exercise

Physical activity plays a crucial role in regulating bowel movements. A study published in the American Journal of Gastroenterology found that moderate exercise, combined with increased fiber intake, significantly reduced constipation in women. Remember to stand up and move around for at least 5 minutes every hour, and consider incorporating exercises that target the pelvic muscles, such as curling into a fetal position and doing squats.

Tip 5: Add Probiotics to Your Diet

Probiotics, the beneficial bacteria that reside in the gut, can help improve the consistency and frequency of your bowel movements. If your stools are still infrequent and hard, consider adding probiotic-rich foods like yogurt to your diet or taking a probiotic supplement to support a healthier gut microbiome.

Frequently Asked Questions

What is the normal frequency of bowel movements?

The normal range for bowel movements is anywhere from 3 times a day to 3 times a week. If you go too often, you may not fully empty your stool, or it may be too soft. If you don’t go often enough, it can lead to constipation, hemorrhoids, and other issues.

How can I tell if I’m constipated?

Signs of constipation include hard stools, infrequent bowel movements, difficulty emptying completely, decreased bowel movement frequency, and feeling like you’re still full even after a bowel movement.

Can exercise really help with constipation?

Yes, regular exercise has been shown to be effective in reducing constipation. A study published in the American Journal of Gastroenterology found that moderate exercise, combined with increased fiber intake, significantly improved bowel regularity in women.

What is the best way to increase my fiber intake?

The best way to increase your fiber intake is to focus on whole, plant-based foods like whole grains, legumes, vegetables, and fruits. Gradually incorporate more of these high-fiber foods into your diet to avoid potential side effects like bloating or worsening constipation.

How much water should I be drinking per day?

The recommended daily water intake is 6-8 glasses for women and 8-12 glasses for men. Staying hydrated is essential for maintaining regular and healthy bowel movements.

Can probiotics help with constipation?

Yes, probiotics can be beneficial for improving the consistency and frequency of bowel movements. If your stools are still hard and infrequent, adding probiotic-rich foods like yogurt or taking a probiotic supplement may help regulate your digestive system.

How soon after a meal should I go to the bathroom?

According to experts, the optimal time to visit the bathroom after a meal is about 30 minutes. This is because eating stimulates the reflex to push food towards the colon, which triggers the urge to use the restroom.

How to poop like a pro: Five tips to regulate bowel movement

Would you be happy if we told you that your bowel movements can be timed with just a few simple tips? 

Who wouldn’t want to know how to schedule bathroom appointments during the day to ensure that it happens at least once a day? 

A normal bowel movement rate ranges from three times a day to three times a week. If you go too often, you may not completely empty your stool, or it might be too soft. If you don’t go often enough, it can lead to constipation, hemorrhoids and physical overexertion, which can weaken pelvic floor muscles and cause swelling, abdominal pain and even result in depression.

Constipation is one of the most common complaints related to the digestive system. 

How common is constipation? 

It is estimated that 16% of overall adults, and 33% of adults over age 60, suffer from constipation, which is a change in bowel habits: hard stools, few bowel movements, difficulty emptying completely, decreased bowel movement frequency, and sometimes feeling full even after bowel movements.

Fortunately, it is possible to get into a more regular, easier excretion schedule. These five tips will help you create a healthier and more timely relationship with your digestive system.

Eat more dietary fiber

Foods that contain insoluble dietary fiber which are excreted from the body as they are, without breakdown, can help other foods pass through your digestive tract. 

Examples include: whole wheat bread, legumes, whole grain rice, pulses, vegetables and fruits. 

But, before you change your diet completely, it is worth emphasizing that the transition to a high-fiber diet needs to be done gradually to avoid the side effects of bloating and — ironically — constipation.

Drink more water

Increasing the amount of water you drink throughout the day while eating more dietary fiber can significantly alleviate the feeling of constipation. 

A study published in the peer-reviewed medical journal Hepato-Gastroenterology found that water absorption causes the intestines to function more efficiently and bring you a feeling of relief faster.

The experts recommend that women drink 6-8 glasses of water a day and men drink 8-12. Although many people know and recognize the importance of drinking lots of water daily, surveys conducted over the years repeatedly reveal that the vast majority of men don’t even get near the recommended amount.

Go to the bathroom after meals

You may be surprised but no matter what time, whether it’s in the morning before work, or when you’re relaxing at home in the evening, you can train your body to schedule its exits by going to the bathroom after meals. 

How long after the meal should you go? About half an hour, according to experts. This is because eating food stimulates the reflex to push food towards the colon, which will trigger the urge. 

Exercise regularly

Move things in the colon by moving your body. 

A study published in the American Journal of Gastroenterology showed that moderate exercise and increased fiber intake significantly reduced constipation in women.  

We all spend a lot of time sitting around, especially since the pandemic began. Remember to stand and walk for five minutes every hour; if you can, go outside. 

In addition, there are exercises designed to relax the pelvic muscles that can help with bowel movements such as curling into a fetal position and doing squats.

Add probiotics to your diet

One way to be sure you’re moving in the right direction to create a regular schedule is to check the consistency and texture of your poop. 

If your bowel movements are still infrequent and the poop is hard, perhaps because you’re  stressed or not drinking enough. The best way to solve this is to eat prunes and add probiotics to your diet via specific foods, like yogurt. 

Sign up for the Health & Wellness newsletter >>

How To Make Yourself Poop Better: 11 Natural Remedies To Try

1.

Eat more fiber­.

Fiber, a unique and indigestible type of complex carbohydrate found exclusively in plants, helps promote healthy bowel movements by creating bulk and moving waste through the digestive system and out in a timely fashion. * 

“Fiber helps promote digestive regularity, which is good for the gut. Soluble fiber, in particular, helps build stool bulk, while insoluble fiber helps speed up transit time,”* explains registered dietitian and mbg Collective member Jess Cording, M.S., R.D., CDN.

According to the National Academies, the daily nutritional requirement for dietary fiber is at least 21 grams of fiber per day for women (and an additional 3-4 grams if they’re pregnant or breastfeeding, respectively) and at least 30 grams per day for men. This hefty daily fiber need takes some real intention and a plant-plentiful dietary approach.

In reality, most Americans are only consuming about 16 grams of daily fiber (yikes!), with only 5% of the U.S. population achieving sufficient intake. Translation? Our country has a serious fiber problem.

To up your fiber intake, Cording recommends including a combination of soluble fiber (e.g., beans, lentils, oat bran, nuts, seeds, fruit, and some vegetables) and insoluble fiber (e. g., wheat bran, whole grain products, and vegetables) to your daily meals.

“If you’re working on increasing your fiber intake, do so gradually, and increase your fluid intake as well to help keep things moving through the GI tract,” she suggests. “For digestive comfort, spread your fiber intake throughout the day, aiming to have at least one high-fiber food per meal.”

Adding a high-quality fiber supplement (like mindbodygreen’s organic fiber potency+) to your daily routine can also help you and your family achieve daily fiber needs. This plant-powered fiber powder delivers a versatile, USDA certified organic blend of soluble and insoluble fibers (for a total six grams of dietary fiber) from organic guar bean, a mushroom trio (reishi, maitake, oyster), and green kiwifruit all the way from New Zealand, plus a targeted Bacillus subtilis probiotic strain for incremental benefits. Together, these ingredients support regularity, gut motility, healthy bowel movements, and all-around stellar gut health. *

RELATED: How Much Fiber You Need Per Day + How To Increase Your Intake

Advertisement

This ad is displayed using third party content and we do not control its accessibility features.

2.

Consume prebiotics and probiotics.

Together, prebiotics and probiotics stimulate beneficial gut bacteria growth and encourage regular bowel movements. Prebiotics (the food that gut microbes feed on) are found in supplements, greens powders, and foods like asparagus, artichokes, and green (raw) bananas. Probiotics, on the other hand, are the actual living organisms that take up residence in the gut. You can find probiotics in supplements or fermented foods (e.g., kombucha, sauerkraut, kimchi, and apple cider vinegar). Here are our favorite probiotic supplements.

3.

Drink plenty of water.

Water helps nudge waste out of your colon, so drinking plenty of water daily is vital for healthy bowel movements. This is because it softens stool1, making it easier to pass. You should aim for a daily water intake of approximately two to three liters (i.e., 9 to 13 cups), but the exact amount you need to drink each day will depend on your activity levels. (For specific estimates, talk to your health care provider or a registered dietitian.)

Advertisement

This ad is displayed using third party content and we do not control its accessibility features.

4.

Create a routine.

Believe it or not, your routine can dramatically impact the health and regularity of your bowel movements. Creating a consistent routine not only signals to the body that it’s time to go, but also makes necessary steps (like drinking enough water) a daily habit. 

To promote a healthy evacuation, your morning may include drinking an entire glass of water upon waking and a smoothie rich in healthy fats and fiber. You might follow this up with some stretching or aerobic movement, more hydration, and start sipping on some coffee while getting ready.

And while that morning scenario is broad (please, personalize for your life!) and everyone’s poop timing and cadence is unique, the point is that our bodies crave routine, and that can definitely look like nutrient-dense eating, plenty of water, physical activity, and more (because these healthy lifestyle strategies help move stool through your colon and on out).

5.

Add herbs and spices to your dishes­.

Herbs and spices are an integral part of healthful nutrition, as well as integrative medicine practices that have been used to encourage digestion and bowel movements in many cultures around the world.

For example: In a 2019 Food Science & Nutrition review, researchers found that ginger root has gastroprotective properties and helps support GI motility. According to a recent review from The American Journal of Chinese Medicine, botanicals like rhubarb, senna leaf, and aloe also have polyphenols that help promote regularity.

Advertisement

This ad is displayed using third party content and we do not control its accessibility features.

6.

Include more physical activity.

You already know that exercise is good for your health, but it may improve your digestion as well. Getting regular exercise is one important, science-backed way to promote healthy bowel movements 2and regularity, according to a 2019 systematic review and meta-analysis from the Scandinavian Journal of Gastroenterology.

That doesn’t mean you need to hit the gym every day to poop better, but consider adding some yoga, walking, or light core work into your daily routine.

7.

Do some breathwork.

When the flow of breath is labored or short, the mind becomes agitated and feelings of stress and anxiousness increase. As a result, your digestion can be negatively affected. 

Thankfully, deep breathing exercises can help relieve stress and, in turn, support digestion. Diaphramatic breathing in particular (also known as deep belly breathing) may especially help with digestive health.

Advertisement

This ad is displayed using third party content and we do not control its accessibility features.

8.

Make room for unsaturated fats.

Getting plenty of healthy, polyunsaturated fats (from foods such as olive oil, avocados, oily fish, nuts, and seeds) is important for a nutritious diet and can help lubricate the bowels and move waste through the colon. Alternatively, saturated fat (like the kind in fried foods) may stop you up. In fact, in a recent Nutrients review, researchers found an association between saturated fat intake3 and suboptimal poop frequency.

9.

Change up your poop position.

To help your body poop easier, consider elevating your feet slightly while you’re on the toilet. A stool like the Squatty Potty can promote ideal alignment and optimal stool evacuation.

10.

Consider acupuncture.

Acupuncture may help you poop better by stimulating specific pressure points and relieving tension. In a 2020 systematic review and meta-analysis from Evidence-Based Complementary and Alternative Medicine, researchers deemed acupuncture an effective practice for increasing stool frequency4 and improving stool formation.

11.

Take magnesium to promote laxation.

If you’re hitting your daily fiber needs, staying well hydrated, engaging in regular movement, and the like (i.e., see poop strategies above)—but things still aren’t moving along to your satisfaction, consider magnesium. This essential macromineral is a common nutrient gap in our nation, and it also happens to also promote bowel movements.

Dietary magnesium inputs (whole grains, nuts, seeds, and fish) can be complemented with a magnesium supplement as needed. This multifaceted mineral aids in muscle and nervous system relaxation, and magnesium citrate can be particularly beneficial for your trips to the bathroom.

That said, you should always speak to your health care provider about incorporating new supplements into your regimen, as well as your digestive goals and progress.

Image by mbg Creative / Taiyo International

The takeaway.

From adding acupuncture and exercise to your normal routine to upping your fiber, probiotic, and water intake, there are a number of natural (and science-backed) strategies that can help promote healthy bowel movements. However, if digestive issues persist, it’s smart to bring them to your health care practitioner’s attention to make sure there isn’t a bigger problem at hand.

How to improve intestinal motility

Contents:

The intestine takes an active part in the process of digestion of food and absorption of nutrients. Intestinal motility or peristalsis is the contraction of the walls of the organ, in which the food bolus moves from the stomach to the anus.
The body itself regulates the peristalsis and the rate of movement of the intestinal contents so that useful substances from food have time to be absorbed.

Normal intestinal motility

Normal intestinal motility is important for the correct functioning of the gastrointestinal tract (GIT). Intestinal motility is the wave-like movement of the intestinal wall that moves the food bolus through the gastrointestinal tract. This movement is achieved due to the unique structure of the intestinal walls. The fact is that the musculature of this organ has two layers and the direction of the muscle fibers in each of them is perpendicular to each other.

Peristalsis is a reflex action, that is, before food enters the intestines, its machines are inactive. At the same time, the speed of advancement of the food bolus may vary, although not much in different parts of the intestine. The average frequency of contractions can be called the following:

Impaired intestinal motility

Under the influence of adverse factors of various origins, either an increase in intestinal motility or a slowdown can occur. The peak manifestations of these fluctuations are expressed by diarrhea or constipation, respectively.

Reasons for slowing down intestinal motility:

• Nutrition. Namely, the predominance of high-calorie foods in the diet, a lack of fiber (vegetables, fruits, cereals), as well as insufficient water intake.
• Power mode. A sharp reduction in food eaten, eating too often in very small portions.
• Low physical activity. Sedentary lifestyle and neglect of motor activities: walking, walking.
• Chronic bowel disease.

• Tumors. Any kind: malignant, benign.
• Surgical interventions.
• Stress.
• Drug treatment and intake of drugs that depress the bowels.
• Old age.
• Genetic predisposition.

Causes of acceleration of intestinal peristalsis:

• Intestinal dysbacteriosis.
• Oncological pathologies.
• Infectious bowel diseases.
• Stress.
• Food allergy.

Symptoms

Peristaltic disorders of the intestine are manifested mainly by constipation, with a decrease in motility, or diarrhea, with an acceleration of intestinal motility. There may also be other symptoms:

• pain in the abdomen;
• frothy feces;
• weakness;
• fatigue;

• temperature;
• skin rashes;
• reduced immunity.

How to restore intestinal motility

The best solution for digestive problems is to contact a gastroenterologist who will determine how to improve intestinal motility. The basis for the restoration of intestinal motility is diet therapy. There are a number of recommendations that are generally given to all patients with bowel motility disorders.

You should observe the drinking regime and drink enough liquid, monitor the process of eating and chew food thoroughly, eat fractionally 4-5 times a day, make a full and varied diet. Physical activity and going to the toilet at the first urge are also recommended. An additional method that helps restore intestinal motility is the intake of probiotics. Probiotics or beneficial microorganisms are actively involved in maintaining normal microflora, which stabilizes intestinal motility.

Lactoflorene® FLAT STOMACH can be an additional solution for intestinal motility in this case.

Lactoflorene® FLAT STOMACH contains active probiotic elements Bifidobacterium lactis HN019TM and Lactobacillus acidophilus NCFM®, which are live lacto- and bifidocultures.

These bacteria in the intestinal biocenosis increase the protective barrier against aggressive pathogenic microorganisms that provoke disruptions in peristalsis. Additional enzymes and herbal ingredients of Lactoflorene® FLAT STOMACH work in conjunction with probiotics and contribute to the normalization of intestinal functions.

At the same time, the components are placed in a specialized two-chamber package, which protects the probiotics from moisture and other components.

How to increase intestinal peristalsis with decreased motility:

• Eat foods rich in fiber: raw or stewed vegetables, sour stone fruits, berries, greens, whole grain cereals and bread, dried fruits (especially prunes and figs), small cereals processing (buckwheat, pearl barley, oatmeal), unsalted nuts, and legumes.
• Refuse spicy herbs and seasonings, consume salty foods, including marinated foods, to a limited extent.
• Eliminate rice and semolina from your diet.

• Do not overheat food and drink, it is better to eat cold.
• If it is not possible to completely give up sweets, then replace refined sweets with simple ones: marshmallows, marshmallows, jams, honey.
• In addition to plain water, it is recommended to drink carbonated mineral water on an empty stomach.
• Dairy products: kefir, curdled milk and others.
• Avoid alcohol and smoking.
• Medical treatment prescribed by a doctor.

How to improve intestinal motility with increased peristalsis:

• Eat liquid cereals from rice or semolina.
• Prefer lean meats and prepare them as minced meat dishes.
• Avoid yeast foods to reduce intestinal fermentation. Bread, kvass.
• Avoid dairy products, legumes, citrus fruits and grapes.
• Prefer boiled and puréed foods.

• Add astringents: persimmons, cherries, walnuts, black tea.
• Eliminate irritating mucous products: turnip, radish, onion, garlic.
• Eat and drink warm.
• Avoid alcohol and smoking.
• Medical treatment prescribed by a doctor.

FEEL EASY EVERY DAY WITH

SLIM STOMACH

gluten free

lactose free

Flatulence – bloating due to excessive accumulation of gases in the intestines

• restoring the balance of intestinal microflora
• elimination of abdominal pain syndrome, diarrhea and constipation
• digestion of complex carbohydrates and dairy products
• stress relief

made in italy

We use cookies. By continuing to use the site, you agree to their collection and processing. Learn more about our Policy and User Agreement.

A few tips to improve your digestion

In today’s fast-paced world, taking care of your health can be difficult. Unfortunately, due to constant employment, laziness or stress, it is the diet that suffers in the first place. Disturbances in the normal functioning of the digestive system can lead to the development of a number of diseases. There are many ways to improve digestion, some of which are described below.

1. Physical activity

As with most health problems, indigestion can be improved with exercise. Physical activity increases blood flow, boosts metabolism, and helps regulate hunger, improve muscle tone, and reduce the risk of obesity.

2. Probiotics

Probiotics are great for improving digestive health and performance. When replenishing the supply of beneficial bacteria, the absorption of nutrients improves, and the balance of microflora, which is very important for the normal functioning of the gastrointestinal tract, is normalized.

3. Bananas

Bananas are an excellent source of potassium and fiber, which are essential for normal digestion.

4. Smoking

Smoking has a negative effect on the whole body, including the digestive system. Many studies show that smoking provokes the development of heartburn, peptic ulcers and other complications.

5. Avocado

Avocado is rich in fiber and other nutrients. Fiber stimulates intestinal motility and helps reduce inflammation, while antioxidants protect against the negative effects of free radicals.

6. Alcohol

There is nothing wrong with having a glass of wine or a small drink from time to time. However, alcohol in excess can cause significant damage to your stomach. So, excessive drinking of alcoholic beverages not only causes vomiting, but also inflammation in the stomach, heartburn and general intestinal upset.

7. Spinach

Spinach contains 2 types of fibre, one of which is less soluble than the other. This insoluble form can help get rid of diarrhea. Spinach is also rich in antioxidants, which contribute to the overall health of the body.

8. Caffeine

Coffee not only helps us wake up in the morning, but also has a number of health benefits. However, it has an acidic pH, and therefore its use on an empty stomach can have negative consequences. So, people with gastritis and other stomach diseases associated with high acidity should give up coffee or reduce its consumption as much as possible.

9. Cinnamon

Cinnamon has been shown to have carminative properties. This means that it helps to remove excess gas from the body, which often occurs as a result of an improper diet.

10. Stress

Although most people think of bowel problems as a physical problem, remember that our body and mind are intimately connected. Stress and anxiety can literally twist your stomach. Therefore, it is extremely important to regularly reduce stress levels through meditation, yoga, exercise, or other means.

11. Cumin

Regular addition of cumin to your meals can help reduce symptoms or get rid of heartburn.

12. Black pepper

Piperine, one of the active ingredients in black pepper, has been shown to stimulate the secretion of digestive juices. This stimulates digestion, prevents constipation and improves nutrient absorption.

13. Stretch

If you start every morning with a small stretch, it will help stretch your muscles, straighten your posture and improve blood circulation. Also, daily exercise will help reduce flatulence and bloating.

14. Ginger

Ginger helps reduce inflammation in the gastrointestinal tract. In addition, in large quantities, it can act as a laxative.

15. Water

One of the most important tips for improving your digestive health is drinking enough water. Water is involved in almost all life processes of the body and is a vital component. It is the basis for digestion and is essential for excretion. In particular, if you have constipation or pain with bowel movements, increasing your water intake will help improve bowel function, get rid of constipation, and rejuvenate the body as a whole.

16. Almond

Research has shown that this delicious nut has probiotic properties in certain individuals. This means that it stimulates the growth of beneficial bacteria in the intestines. The high fiber content of almonds helps improve digestion and relieve constipation.

17. Bran

Bran has one of the highest concentrations of dietary fiber (about 24 g per serving).