5 Ways to Keep Your Bowels Moving

5 Ways to Keep Your Bowels Moving

There is a wide range of behaviour in terms of frequency of human bowel movement (pooing): from 3x a day to 3 a week. You will know what is your normal pattern.

Whatever your norm, no one likes constipation. But constipation can be prevented. Here are 5 ways of doing that.

1. Optimise Fibre-Water Synergy

Fiber and hydration are physiologically interdependent. To prevent constipation, you must increase your intake of Insoluble Fibre (which provides the mechanical bulk to trigger peristalsis) and Soluble Fibre (which draws in water to form a viscous gel).

However, fiber is hygroscopic—it absorbs fluid. Without an intake of approximately 2 to 2.5 liters of water daily, increased fiber can lead to fecal impaction. For the “fiber broom” to sweep effectively, the colon must have enough luminal fluid to keep the bolus soft and mobile.

Seeds, Fruit and Juices that Stimulate Bowel Movement

• Seeds: Including chia and flax seeds. These can be added to bowel friendly breakfasts like weetabix and oats.
• Prunes and Prune Juice: Considered a first-line therapy, prunes contain high fibre and sorbitol (a sugar alcohol that pulls water into the intestines) to soften stool. Prune juice is very effective.
• Kiwi fruit: High in fiber and enzymes to aid digestion.
• Pears and Apples: Best eaten with the skin on; they contain high levels of fiber, fructose, and sorbitol.
• Berries: Raspberries, blackberries, and strawberries provide high fiber and water content.
• Citrus Fruits: Oranges, which contain pectin, can speed up colon transit.
• Papaya and Figs: Known to aid in digestion.

2. Stimulate Myogenic Contractions

Physical activity is a primary driver of peristalsis, the wave-like muscular contractions that move waste through the colon. Aerobic exercise increases blood flow to the GI tract and stimulates the enteric nervous system.

Specifically, engaging the core and diaphragm through movement helps “massage” the large intestine, reducing the time it takes for food to move through the large bowel. This limits the amount of water the colon reabsorbs from the stool, preventing it from becoming hard and dry.

3. Align the Anorectal Angle

The human anatomy is not naturally optimised for the 90-degree sitting position required by modern toilets. In a seated position, the puborectalis muscle remains partially contracted, creating a physical “kink” in the rectum to maintain continence.

By using a footstool to achieve a squatting posture (flexing the hips to approximately 35 degrees), you allow the puborectalis muscle to relax completely. This straightens the anorectal angle, allowing for a more complete bowel evacuation with significantly less intra-abdominal pressure (straining).

4. Leverage the Gastrocolic Reflex

Your body uses the gastrocolic reflex to coordinate upper and lower GI motility. When food or warm liquid enters the stomach, the body releases hormones (like gastrin) that signal the colon to clear space.

This reflex is most potent in the morning after breakfast. By consuming a warm beverage or a high-fibre meal and then dedicating a specific “window” for toilet use, you are training your autonomic nervous system to initiate mass movements of the colon at a predictable time each day.

5. Respect the Urge (and the Routine)

Your body thrives on a schedule. Many people suffer from “lifestyle constipation” simply because they ignore the urge to go because they’re busy or uncomfortable using public restrooms.

• Listen to your body: When you feel the urge, go. Ignoring it causes the colon to absorb more water from the stool, making it harder and more difficult to pass later.

• Set a “Bio-Break” time: Try to sit on the toilet at the same time every morning. Even if nothing happens at first, you are training your body to recognise that window as “the time.”