Constipation affects millions, but a regular bowel schedule is achievable through simple lifestyle adjustments. According to the American College of Gastroenterology, gastrointestinal complaints, particularly constipation, lead to over 2.5 million doctor visits annually in the U.S. and Western countries. Roughly 16% of adults, and over a third of those aged 60+, experience infrequent or difficult bowel movements.
A healthy digestive system relies on regular elimination. Dr. Bryan Curtin, a board-certified gastroenterologist, emphasizes that backed-up bowels can cause bloating, pain, and discomfort. Consistency—between three times a day and three times a week—is ideal. Going too frequently may indicate incomplete evacuation; too infrequently leads to constipation and potentially weakens pelvic floor muscles.
Here are six evidence-based strategies to train your body for regular bowel movements:
1. Prioritize Fiber Intake
Fiber adds bulk to stool, accelerating transit through the digestive system. Whole wheat bread, brown rice, legumes, carrots, cucumbers, and tomatoes are excellent sources. Dr. Curtin recommends 20–35 grams of fiber daily.
Certain foods are particularly effective. Prunes and kiwi fruit are standouts: kiwi may provide better results with fewer side effects than a generic high-fiber diet. Dairy, spicy foods, and greasy meals can loosen stools, while bananas, rice, toast, and apples tend to firm them.
2. Stay Hydrated
The colon reabsorbs water, so adequate hydration is crucial. Drink at least eight glasses of water daily. Supplement with healthy juices and tea. A study in Hepatogastroenterology shows that combining fiber with increased fluid intake eases constipation by softening stool.
3. Exercise Regularly
Physical activity stimulates bowel movement. A study in the American Journal of Gastroenterology linked moderate exercise to reduced constipation in women. Stand or walk frequently during prolonged sitting, and aim for at least four to five days of regular exercise per week.
Specific exercises may help. Sara Reardon, a pelvic floor therapist, recommends yoga poses like child’s pose, happy baby pose, and deep squats to relax pelvic floor muscles, aiding easier bowel movements.
4. Consider Probiotics
Gut health influences regularity. If stool consistency is abnormal (aim for soft-serve texture), probiotics may help. These live microorganisms promote a balanced gut microbiome. Add probiotics through diet or supplementation, consulting your doctor before starting any new supplements. Prunes, magnesium citrate, and probiotics can soften stool.
5. Time Bathroom Visits After Meals
Eating stimulates the gastrocolic reflex, triggering bowel movement. Go to the bathroom around 30 minutes after meals. Establish a routine: eat at consistent times and drink warm liquids (water, tea, coffee) in the morning to encourage regularity.
6. Optimize Body Position
Using a stool while defecating mimics a natural squatting position, relaxing pelvic floor muscles. This makes emptying easier, akin to “unkinking a hose.” Avoid straining or holding your breath; exhale slowly as if blowing out a candle.
Consistency is key. Making these habits part of your wellness routine can normalize bowel movements over time. If symptoms persist, consult a doctor to rule out underlying medical conditions.
