5 Tips for Better Bowel Movements

 

Improve Your Digestive Health

1. Frequency and Routine

Tip: Understand that normal bowel movement frequency can range from three times a day to three times a week.

Advice:

  • Consistency: Try to maintain a regular schedule for your bowel movements.

  • Listen to Your Body: Respond to your body's natural signals and don't ignore the urge to go.

2. Use a Squatty Potty

Tip: Using a squatty potty can improve your posture and facilitate easier bowel movements.

Advice:

Posture Matters: Elevating your feet with a stool while sitting on the toilet changes the position of your muscles, helping to straighten the rectum and ease the passage of stool.

How to Use: Place your feet on the squatty potty, lean forward slightly, and relax.

3. Massage Your Tummy

Tip: Massaging your abdomen can stimulate bowel movements.

Advice:

  • ILU Massage:

    I: Start by massaging down the left side of your abdomen.

    L: Move across the top of your abdomen from right to left.

    U: Finish by massaging up the right side, across the top, and down the left side again.

  • Technique: Use gentle, circular motions with light pressure.

4. Increase Fluid Intake

Tip: Staying hydrated is crucial for regular bowel movements.

Advice:

  • Drink Water: Aim for at least 8 glasses of water a day.

  • Other Fluids: Herbal teas and clear soups can also help maintain hydration.

5. Boost Fiber Intake

Tip: A high-fiber diet promotes healthy digestion and regular bowel movements.

Advice:

  • Whole-Grain Products: Include whole grains like oats, brown rice, and whole-wheat bread in your diet.

  • Fruits: Eat fiber-rich fruits such as kiwis and prunes.

  • Vegetables: Incorporate a variety of vegetables into your meals.

  • Legumes: Beans, peas, and other legumes are excellent sources of fiber.

  • Nuts and Seeds: Add nuts and seeds, like flaxseeds, to your diet. Flaxseeds are particularly beneficial.

  • Magnesium: Foods rich in magnesium, such as leafy greens, nuts, and whole grains, can help promote regular bowel movements.

Conclusion

Maintaining regular bowel movements is essential for overall health. By following these tips, you can improve your digestive health and achieve more regular and comfortable bowel movements. Always consult with your healthcare provider for personalized advice and treatment options.

Working with a pelvic health physiotherapist and a nutritionist - like the team at Diamond can be a great starting point.

Download my free PDF for your reference


Nicola Robertson

Pelvic Floor Physiotherapist

 
 
Nicola Robertson