Doctors consider individuals who have between three bowel movements per week or three per day regular. Having more than three per day means you have diarrhea and fewer than three per week is constipation. Different factors such as diet, exercise, and stress can all impact the delicate balance in your intestines. [1] X Research source This can make you irregular. You can stay regular by eating a sensible diet, getting enough fluids, and having a healthy lifestyle.
Steps
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Eat foods high in fiber. Incorporate 14 grams of fiber for every 1,000 calories you eat every day. If you eat a 2,000 calorie diet, that translates to 28 grams of fiber. This is equivalent to 4 cups of raspberries per day or a range of fruits, vegetables, and grains. [2] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source You may want to use a food tracking app to help you keep track of your fiber intake each day. There are two kinds of fiber: soluble and insoluble. Soluble fiber attracts water and turns to gel during digestion. Insoluble fiber adds bulk to your stools and can help food pass more quickly, though too much can make constipation worse. [3] X Research source Choose any of following high fiber foods as a part of your regular meals: [4] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source
- Fruits such prunes, pears, plums, peaches and pineapples
- Cruciferous veggies such as broccoli, cabbage, and cauliflower
- Beans
- Wheat, bran and other whole grains, or you can try a gluten free option if you have a gluten sensitivity.
- Flaxseeds [5] X Research source
- Peas
- Brussels sprouts
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Add psyllium husks to your meals. Psyllium husks are very fine flakes of psyllium bran. They are usually sold under names such as Metamucil, FiberCon and Citrucel. Adding psyllium husks to your diet can keep your stools soft and make them easier to pass. [6] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source
- Mix 8 ounces of water with ½ teaspoon psyllium husks. Consider adding them to a fruit and yogurt smoothie. This combination can keep you regular and give you vital nutrients.
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Incorporate probiotics. An imbalance of intestinal bacteria can cause irregularity. Eating foods high in probiotics, such as fortified yogurt, can restore the beneficial bacteria and aid in proper digestion. You can get probiotics from foods such as: [7] X Research source
- Probiotic yogurt
- Green peas
- Sauerkraut
- Kimchi
- Green olives
- Pickles
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Avoid processed and junk foods. Eat processed foods in moderation. They are often high in calories, fat, and sugar. This can throw off the balance in your intestines, causing diarrhea and constipation. Types of processed and junk foods to avoid include: [8] X Research source
- Fast food
- Fried food
- White bread, pasta and rice
- Large amounts of dairy products such as cheese. [9] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source
- Candy and baked goods
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Drink water during the day. Getting too little or too much water can cause irregularity. Drink 6-8 ounces (180 to 240 milliliters) of water every hour can keep you hydrated and regular. [10] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source
- Steer clear of carbonated and flavored waters. They can cause gas and bloating. [11] X Research source
- Tote a reuseable water bottle. It can remind you to sip throughout the day and may even stay on track with your fiber-rich diet.
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Sip fruit juice. You can boost your fiber by incorporating a small amount of no-sugar-added fruit juice into each meal. Drink 2-4 ounces (60 to 120 milliliters) juices such as prune or pear juice. [12] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source Mix one part juice and one part water if the juice is too intense for you or your taste buds. These can keep the balance in your intestines and maintain your regularity.
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Include caffeine in your water totals. Have a cup of coffee or two as part of your liquid intake, since caffeine consumed in moderation is not a diuretic. [13] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source The caffeine can also help relieve mild constipation by stimulating a bowel movement. Avoid putting too much cream (especially highly processed creamers) or sugar in your java, as it can contribute to intestinal issues and weight problems. [14] X Trustworthy Source Health.gov Online collection of health and fitness standards set by the U.S. Office of Disease Prevention and Health Promotion Go to source
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Drink alcohol and caffeine in moderation. Drinking large amounts of alcoholic beverages such as spirits, wine, and beer can dehydrate you. It can also lead to slowed emptying of your stomach and sluggish bowel movements. [15] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source Caffeine can have the same effect when consumed in large amounts if you're not used to it. [16] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source Dehydration can make it hard to pass stools and stay regular. Let yourself enjoy a cup of coffee or an alcoholic beverage no more than once a day. This can help to keep you regular in the long run. [17] X Research source
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Consider fiber supplements. You can further boost your fiber intake with supplements. Add the package-recommended dose of fiber powder with water and drink the mixture. This can bulk up your stools and help maintain regularity. [18] X Research source
- Follow dosing instructions for fiber. Getting too little fiber can cause irregularity, but so can consuming too much. [19] X Research source
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Move your body. Physical activity can get your blood flowing and stimulate your intestines. Aim for at least 30 minutes of light physical activity most days. Recognize that 15 minutes of exercise can stimulate your bowels. This can help ease fecal material into your bowels and keep you regular. [20] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source Try some of the following types of physical activity to stay regular:
- Running
- Walking
- Biking
- Swimming
- Yoga
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Squat on the toilet. It may difficult to move your bowels by sitting on the toilet. This is because sitting forces your anus into a straight position, which isn't conducive to pooping. Squat down on to your toilet by placing your feet hip distance apart and bringing your knees close to your torso. to keep your anorectal angle in its natural position. This can help you more easily and regularly evacuate your bowels. [21] X Research source
- Consider getting a foot stool on which to rest your feet while squatting. This can help you get your knees closer to your torso.
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Avoid suppressing the urge move your bowels. Waiting to poop or resisting the urge to go can cause constipation. Get to a bathroom as soon as you can if you feel the urge to move your bowels. This can prevent constipation and keep you regular. [22] X Research source
- Put yourself on a schedule if possible. For example, try having a bowel movement every morning. Your body will gradually adjust to the schedule and may respond by staying regular. [23] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source
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Use caution with laxatives. Some people use natural oils, laxatives and enemas to stay regular. Use these only as necessary because they can cause chronic constipation. They may also injure the muscles of your colon and anus and create laxative dependence. Ask your doctor if laxative use is appropriate and safe to keep you regular. [24] X Research source
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Warnings
- Consult your doctor if you have more than three bowel movements per day. You should also seek medical attention if you pass less than three stools per week.Thanks
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References
- ↑ https://www.everydayhealth.com/hs/guide-to-constipation-relief/bowel-movements-whats-normal/
- ↑ https://www.mayoclinic.org/diseases-conditions/constipation/basics/treatment/con-20032773
- ↑ https://aboutibs.org/ibs-diet/dietary-fiber.html
- ↑ https://www.nhs.uk/Conditions/Constipation/Pages/Prevention.aspx
- ↑ https://www.huffpost.com/archive/ca/entry/constipation-foods-10-foods-that-will-make-you-go_n_1647050
- ↑ https://www.mayoclinic.org/diseases-conditions/constipation/basics/treatment/con-20032773
- ↑ https://www.everydayhealth.com/digestive-health/knowgurt-a-guide-to-probiotics-and-yogurt.aspx
- ↑ https://www.nlm.nih.gov/medlineplus/ency/patientinstructions/000120.htm
- ↑ https://my.clevelandclinic.org/health/diseases/4059-constipation
- ↑ https://my.clevelandclinic.org/health/diseases_conditions/hic_constipation
- ↑ https://www.bbc.com/future/story/20150911-is-sparkling-water-really-bad-for-you
- ↑ https://www.mayoclinic.org/healthy-lifestyle/infant-and-toddler-health/expert-answers/infant-constipation/faq-20058519
- ↑ https://www.ncbi.nlm.nih.gov/pubmed/24416202
- ↑ https://health.gov/dietaryguidelines/2015/resources/2015-2020_Dietary_Guidelines.pdf
- ↑ https://www.ncbi.nlm.nih.gov/pubmed/11151864
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3886980/
- ↑ https://www.nytimes.com/2005/08/02/science/looking-beyond-fiber-to-stay-regular.html?_r=0
- ↑ https://www.healthline.com/health/digestive-health/whats-the-best-fiber-supplement
- ↑ https://www.aboutibs.org/ibs-diet/dietary-fiber.html
- ↑ https://www.mayoclinic.org/diseases-conditions/constipation/manage/ptc-20253026
- ↑ https://www.npr.org/sections/health-shots/2012/09/20/161501413/for-best-toilet-health-squat-or-sit
- ↑ https://www.everydayhealth.com/hs/guide-to-constipation-relief/bowel-movements-whats-normal/
- ↑ https://www.mayoclinic.org/diseases-conditions/constipation/manage/ptc-20253026
- ↑ https://health.usnews.com/health-news/blogs/eat-run/2013/12/02/the-5-step-constipation-solution
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