Constipation: A Common Digestive Challenge Affecting Millions
For many individuals, achieving regular bowel movements can be a significant struggle. According to the American College of Gastroenterology, constipation ranks among the most frequent gastrointestinal complaints in the United States and other Western nations. Annually, this issue prompts at least 2.5 million doctor visits. Statistics reveal that approximately 16% of adults and 33% of those over 60 experience constipation, characterized by fewer than three bowel movements per week, hard or dry stools, or difficulty during elimination.
Dr. Bryan Curtin, a board-certified gastroenterologist at The Institute for Digestive Health & Liver Disease at Mercy Medical Center, emphasizes the importance of gastrointestinal elimination. He states, "Elimination from the GI tract is important to make sure your system remains fresh and relatively empty. Constipation and backed-up bowels can cause bloating and abdominal pain and other unpleasant symptoms. Passing stool that has been in the colon for a long time can also be difficult and painful."
Despite being a standard bodily function, defecation can require considerable effort and may cause discomfort. Determining what constitutes normal bowel habits can be confusing for many people.
Sara Reardon, a board-certified women’s health and pelvic floor therapist and owner of NOLA Pelvic Health in New Orleans, explains, "Regular bowel movements are a sign of a healthy digestive system. What is considered normal to poop is three times a day to three times a week. If you are going too often, you may not be emptying completely or stools may be too soft. If you are not going often enough, this can lead to constipation, hemorrhoids, and straining during bowel movements, which can weaken your pelvic floor muscles."
Six Expert-Recommended Strategies for Achieving Regularity
Fortunately, establishing a more consistent pooping schedule is achievable through practical lifestyle adjustments. Medical professionals and nutritionists provide several evidence-based tips to train your body for regularity at convenient times.
1. Increase Your Fiber Intake Significantly
Foods rich in insoluble fiber act as roughage, facilitating the movement of food through the digestive tract, as noted by the Harvard School of Public Health. Excellent sources include whole wheat bread, brown rice, legumes, carrots, cucumbers, and tomatoes.
Dr. Curtin advises, "Eating fiber is probably the number one priority to help you get regular. It is recommended to take 20-35 grams daily of fiber if you are constipated and this helps to even out the bowel movements."
Prunes and kiwi fruit are particularly effective for promoting regularity. Dr. Curtin adds, "These are actually the best foods for regular bowel habit, with kiwi fruits daily having better affect with lower side effects (like bloating) than prunes or an undifferentiated high-fiber diet." Many individuals find that increasing fiber alone effectively manages constipation.
Conversely, dairy products, spicy foods, and greasy items can lead to loose stools. Sara Reardon notes, "Bananas, rice, toast, and apples can all make your poop firm and easier to hold in."
2. Prioritize Hydration for Softer Stools
While drinking at least eight glasses of water daily is widely recommended, hydration also plays a crucial role in bowel movements. Dr. Curtin explains, "Keep your body hydrated as the colon’s main job is to resorb water."
Liana Werner-Gray, a certified nutritionist in New York, suggests enhancing water intake with healthy juices and teas. She states, "Overall, leading a healthy lifestyle that is full of hearty and wholesome natural ingredients will regulate bowel movements."
A study published in Hepatogastroenterology found that combining increased fiber with higher fluid intake alleviated constipation symptoms by softening stools and easing passage.
3. Engage in Regular Physical Activity
Physical movement stimulates colon activity. Research in the American Journal of Gastroenterology demonstrated that moderate exercise and increased fiber substantially reduced constipation in women.
Reardon recommends, "Take standing or walking breaks if you are sitting for prolonged periods during the day, and try to get regular exercise four to five days a week — even if it’s just a walk outside."
Specific exercises like yoga poses can relax pelvic floor muscles, improving bowel movements. Reardon suggests, "Exercises that help with pelvic floor muscle relaxation can help you have better poops. Some recommended exercises are child’s pose, happy baby pose, or a deep squat, which all put your pelvic floor and hips in a more relaxed position and ultimately helps you relax better during bowel movements."
4. Consider Probiotics for Gut Health
Monitoring stool consistency is key; it should resemble soft-serve ice cream. If not, probiotics may help, either through diet or supplements, after consulting a doctor.
Reardon explains, "Your poop can get too hard due to changes to your schedule, diet, activity levels, hormones during pregnancy, decreased water intake or even stress. Try adding prunes, magnesium citrate ... and probiotics to help keep stool soft."
Werner-Gray also advocates for probiotics, live microorganisms that support gut health and overall wellness.
5. Utilize Post-Meal Bathroom Opportunities
Training your body for regular bowel movements can involve scheduling bathroom visits after eating. Reardon advises, "Give yourself ample time after meals (usually around 30 minutes) to have access to a bathroom. Eating food stimulates the reflex to push food toward your colon, which will stimulate the urge to poop, so schedule time after meals to avoid delaying the urge to poop."
Establishing a routine with consistent meal times and morning consumption of warm water, tea, or coffee can further stimulate bowel movements.
6. Optimize Toilet Posture and Breathing Techniques
Reardon confirms, "Yes, there is an optimal way to poop." Using a squatty potty or a stool under your feet positions hips closer to a squat, relaxing pelvic floor muscles and the anal sphincter for better emptying. She compares this to "unkinking a hose."
Avoid straining or breath-holding during elimination. Reardon instructs, "Many folks do this, but it just creates unnecessary tension down there. You instead want to exhale and blow out like you’re blowing out a candle when you bear down to poop."
Integrating Regularity into Your Wellness Routine
Viewing regular bowel movements as part of overall wellness can simplify management. By adopting these habits, consistency may become effortless. If symptoms persist, consult a healthcare provider to rule out underlying gastrointestinal conditions. This advice builds on earlier reporting to provide comprehensive guidance for digestive health.
