3 Tips for Regular Bowel Movement

December 13, 2019


3 Tips For Regular Bowel Movement Min

Age is not just a number. It also shows your body’s physiological changes, your digestive system included. While there is no recommended number/frequency of bowel movements required in a day, the regularity of defecation can cause health problems that should not be taken lightly. [1]


If you currently feel that your daily bowel movement needs improvement, take to heart these 3 tips for regular waste disposal.

  1. Food. A healthy gut is maintained by having a high-fiber diet. Roughage (also known as dietary fiber) is not digested or absorbed by the body. Aside from fruits and vegetables, other sources of fiber include legumes (such as beans, lentils, and peas), seeds, nuts, cereals or bran, and whole-grain products. [2]
  2. Liquids. The large intestine is responsible for absorbing liquids from your roughage. If you do not drink enough fluids, the stool will harden which will make it difficult to expel and could result in constipation. [3] On the other hand, diarrhea or irritable bowel syndrome (IBS) can cause dehydration if water intake is not sufficient.[4]  This is the reason why a consistent fluid intake is good for proper digestion.  Water, clear soups, juices, and teas are good sources of hydration.
  3. Exercise. If the struggle due to fecal incontinence or severe constipation is real, bowel retraining can be a helpful exercise option. Kegel exercises can also help strengthen pelvic and rectal muscles for easier excretion of waste. [5]


No matter the age, having a regular bowel movement is a sign of a healthy digestive system. If you experience pain, constipation, irritable bowel syndrome, loose bowel movement, or any like symptoms, please do not hesitate to consult your doctor for more treatment options.


References

[1] Rachel Nall, RN, “How Many Times Should You Poop a Day?”, Healthline, [medically reviewed on September 12, 2017, https://www.healthline.com/health/how-many-times-should-you-poop-a-day

[2] Mayo Clinic Staff, “Dietary Fiber: Essential for a Healthy Diet”, November 16, 2018, https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-health-eating/in-depth/fiber/art-20043983

[3] Reviewed by Arefa Cassoobhoy, MD, MPH, “How Drinking Fluids Can Help You Manage Constipation”, WebMD, November 27, 2017, https://www.webmd.com/digestive-disorders/water-a-fluid-way-to-manage-constipation

[4] “About Diarrhoea”, NHS Inform, July 9, 2019, https://www.nhsinform.scot/ill...

[5] “Bowel Retraining”, MedlinePlus, [n.d.], https://medlineplus.gov/ency/a...