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This article was medically reviewed by Sarah Gehrke, RN, MS. Sarah Gehrke is a Registered Nurse and Licensed Massage Therapist in Texas. Sarah has over 10 years of experience teaching and practicing phlebotomy and intravenous (IV) therapy using physical, psychological, and emotional support. She received her Massage Therapist License from the Amarillo Massage Therapy Institute in 2008 and a M.S. in Nursing from the University of Phoenix in 2013.
There are 22 references cited in this article, which can be found at the bottom of the page.
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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] This can make you irregular. You can stay regular by eating a sensible diet, getting enough fluids, and having a healthy lifestyle.
Steps
Part 1
Part 1 of 3:
Eating a Sensible Diet
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1Eat 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] 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] Choose any of following high fiber foods as a part of your regular meals:[4]
- 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]
- Peas
- Brussels sprouts
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2Add 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]
- 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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3Incorporate 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]
- Probiotic yogurt
- Green peas
- Sauerkraut
- Kimchi
- Green olives
- Pickles
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4Avoid 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]
- Fast food
- Fried food
- White bread, pasta and rice
- Large amounts of dairy products such as cheese.[9]
- Candy and baked goods
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Part 2
Part 2 of 3:
Staying Hydrated
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1Drink 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]
- Steer clear of carbonated and flavored waters. They can cause gas and bloating.[11]
- 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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2Sip 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] 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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3Include 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] 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]
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4Drink alcohol and caffeine in moderation. Drinking large amounts of alcoholic beverages such as spirits, wine, and beer can dehydrate you.[15] It can also lead to slowed emptying of your stomach and sluggish bowel movements.[16] Caffeine can have the same effect when consumed in large amounts if you're not used to it.[17] 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.[18]
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Part 3
Part 3 of 3:
Having a Healthy Lifestyle
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1Consider 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.[19]
- Follow dosing instructions for fiber. Getting too little fiber can cause irregularity, but so can consuming too much.[20]
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2Move 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.[21] Try some of the following types of physical activity to stay regular:
- Running
- Walking
- Biking
- Swimming
- Yoga
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3Squat 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.[22]
- 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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4Avoid 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.[23]
- 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.[24]
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5Use 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.[25]
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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.⧼thumbs_response⧽
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References
- ↑ http://www.everydayhealth.com/hs/guide-to-constipation-relief/bowel-movements-whats-normal/
- ↑ http://www.mayoclinic.org/diseases-conditions/constipation/basics/treatment/con-20032773
- ↑ https://aboutibs.org/ibs-diet/dietary-fiber.html
- ↑ http://www.nhs.uk/Conditions/Constipation/Pages/Prevention.aspx
- ↑ http://www.huffingtonpost.ca/2012/07/04/10-foods-for-constipation_n_1647050.html
- ↑ http://www.mayoclinic.org/diseases-conditions/constipation/basics/treatment/con-20032773
- ↑ http://www.everydayhealth.com/digestive-health/knowgurt-a-guide-to-probiotics-and-yogurt.aspx
- ↑ http://www.nlm.nih.gov/medlineplus/ency/patientinstructions/000120.htm
- ↑ https://my.clevelandclinic.org/health/diseases/4059-constipation
- ↑ http://my.clevelandclinic.org/health/diseases_conditions/hic_constipation
- ↑ http://www.bbc.com/future/story/20150911-is-sparkling-water-really-bad-for-you
- ↑ http://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://pubs.niaaa.nih.gov/publications/arh22-1/54-60.pdf
- ↑ https://www.ncbi.nlm.nih.gov/pubmed/11151864
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3886980/
- ↑ http://www.nytimes.com/2005/08/02/science/looking-beyond-fiber-to-stay-regular.html?_r=0
- ↑ http://www.healthline.com/health/digestive-health/whats-the-best-fiber-supplement
- ↑ http://www.aboutibs.org/ibs-diet/dietary-fiber.html
- ↑ http://www.mayoclinic.org/diseases-conditions/constipation/manage/ptc-20253026
- ↑ http://www.npr.org/sections/health-shots/2012/09/20/161501413/for-best-toilet-health-squat-or-sit
- ↑ http://www.everydayhealth.com/hs/guide-to-constipation-relief/bowel-movements-whats-normal/
- ↑ http://www.mayoclinic.org/diseases-conditions/constipation/manage/ptc-20253026
- ↑ http://health.usnews.com/health-news/blogs/eat-run/2013/12/02/the-5-step-constipation-solution
About This Article
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Medical Disclaimer
The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.
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