5 Non-Negotiables for Regular, Healthy Bowel Movements

By: Rachel Neiheisel, PT, DPT, and Owner of The Pelvic Platform

Let’s talk about something everyone does—but most people don’t talk about enough: pooping.

Your bowel habits can tell you a lot about what is happening in your body. Constipation, straining, hard stools, incomplete emptying, or feeling like you have to work way too hard to have a bowel movement are not things you simply have to “live with.”

And having a healthy bowel movement isn’t necessarily about going every single day.

Normal bowel frequency varies considerably from person to person. Some people may go three times a day, while others may go three times a week. What matters is knowing what is normal for you and paying attention when your bowel habits change. (NIDDK⁠)

If you want to support regular, comfortable bowel movements, here are 5 non-negotiables I recommend keeping in mind.

1. Get Enough Fiber

Fiber is one of the most important pieces of healthy bowel function.

Fiber helps add bulk to stool and can help make bowel movements easier to pass. Good sources include:

• Fruits and vegetables

• Beans and lentils

• Whole grains

• Oatmeal

• Nuts and seeds

• Berries

• Pears and apples with the skin

For most adults, the general recommendation is approximately 22–35 grams of fiber per day, depending on age and sex. (NIDDK⁠)

But here’s an important point:

More fiber isn’t always better.

If you’re currently eating very little fiber, suddenly adding a huge amount can leave you feeling bloated, gassy and uncomfortable.

Instead, gradually increase your fiber intake and give your digestive system time to adjust.

If you’re struggling with chronic constipation, fiber supplements may also be an option. The American Gastroenterological Association and American College of Gastroenterology specifically recommend considering fiber supplementation for adults with chronic idiopathic constipation, with the strongest evidence among supplements for psyllium. (Gastroenterology ⁠)

2. Stay Hydrated

Fiber needs fluid to do its job.

If you’re increasing your fiber intake but aren’t drinking enough, you may actually end up feeling more constipated or bloated.

Drinking enough fluids helps keep stool softer and easier to pass. Your individual fluid needs depend on factors such as your body size, activity level, health conditions, medications and environment. (NIDDK⁠)

Rather than obsessing over a specific number, pay attention to your thirst, urine color, activity level and overall hydration.

And remember: fiber + adequate fluid is a much better combination than simply adding more fiber.

3. Move Your Body

Your digestive system doesn’t exist in isolation from the rest of your body.

Regular physical activity can help support bowel function, and inactivity can contribute to constipation for some people. NIDDK recommends regular physical activity as part of constipation prevention and treatment. (NIDDK⁠)

You don’t necessarily need an intense workout.

Walking, gardening, cycling, swimming, strength training or simply getting up and moving throughout the day can all help you avoid being sedentary.

A simple place to start?

Take a walk after a meal. I like to refer to these as “poop walks”.

Movement can be an easy way to support both your overall health and your digestive system.

4. Don’t Ignore the Urge to Go

This one is HUGE.

If your body is telling you that it’s time to have a bowel movement, try not to routinely ignore it.

Maybe you’re at work.

Maybe you’re driving.

Maybe you’re busy with your kids.

Maybe you don’t like using public bathrooms.

We’ve all been there.

But repeatedly ignoring the urge to have a bowel movement can contribute to constipation and make it harder to establish regular bowel habits.

The American Gastroenterological Association recommends going to the bathroom when you feel the urge rather than routinely holding it. (AGA GI Patient Center⁠)

Your body is giving you a signal.

Listen to it.

5. Give Your Pelvic Floor the Opportunity to Relax

Having a bowel movement isn’t simply about your intestines pushing stool toward the rectum.

Your pelvic floor plays an important role, too.

When you’re having a bowel movement, the muscles around the anus and pelvic floor need to coordinate appropriately to allow stool to pass.

If you’re sitting on the toilet and repeatedly:

• Holding your breath

• Clenching your abdominal muscles

• Squeezing your pelvic floor

• Straining

• Pushing as hard as you can

…you may actually be working against the normal mechanics of bowel emptying.

Instead, try to create a relaxed position.

Try these toileting tips:

Sit comfortably on the toilet.

Place your feet on a small footstool if it feels comfortable.

This can bring your knees slightly higher than your hips and may make the position more conducive to bowel emptying.

Relax your belly.

Allow your abdomen to expand rather than aggressively sucking it in.

Breathe.

Try slow, relaxed breathing rather than holding your breath and bearing down forcefully.

And most importantly:

Don’t spend 20 minutes sitting on the toilet scrolling your phone and trying to force something to happen.

If nothing is happening, get up and try again later.

NIDDK specifically recommends giving yourself enough time to have a bowel movement, responding to the urge, and using a footstool if it makes you more comfortable. (NIDDK⁠)

Bonus Tip: Consider Your Morning Routine

For many people, the body naturally becomes more ready for a bowel movement after eating.

NIDDK notes that trying to have a bowel movement 15–45 minutes after breakfast may help establish a regular bowel routine because eating stimulates movement of the colon. (NIDDK⁠)

So instead of rushing out the door every morning, consider giving yourself a few minutes of uninterrupted bathroom time after breakfast.

You don’t need to force a bowel movement.

You’re simply giving your body an opportunity to do what it already knows how to do.

What Does a “Healthy” Bowel Movement Look Like?

Healthy bowel habits aren’t necessarily defined by how many times you go each day.

Instead, look at the entire picture.

A healthy bowel movement should generally be:

• Relatively easy to pass

• Not painful

• Not associated with significant straining

• Complete, without repeatedly feeling like stool is still there

• Consistent with what is normal for your body

Constipation can involve fewer than three bowel movements per week, hard or lumpy stools, painful or difficult bowel movements, or a sensation that you haven’t completely emptied. (NIDDK⁠)

Why Your Bowel Health Matters to Your Pelvic Floor

As a pelvic health physical therapist, this is one of the reasons I talk about bowel habits so often.

Your bowel and pelvic floor don’t function independently.

Chronic constipation, repeated straining and difficulty emptying can become part of a cycle that affects the muscles and tissues of the pelvic floor.

And if you’re constantly straining to have a bowel movement, simply doing more Kegels may not be the answer.

Sometimes the goal is not to make your pelvic floor stronger.

Sometimes the goal is to help it relax and coordinate better.

This is especially important for people experiencing constipation, incomplete bowel emptying, pelvic pain, or difficulty relaxing the pelvic floor during a bowel movement.

When Should You Talk to Your Healthcare Provider?

Occasional changes in bowel habits are common.

But persistent constipation shouldn’t simply be ignored.

Talk with your healthcare provider if your symptoms aren’t improving with lifestyle changes or if you have concerning symptoms such as:

• Blood in your stool or rectal bleeding

• Persistent abdominal pain

• Unexplained changes in bowel habits

• Significant or persistent constipation

• Other symptoms that concern you

NIDDK specifically recommends medical evaluation when constipation doesn’t improve with self-care or when symptoms such as rectal bleeding or ongoing abdominal pain are present. (NIDDK⁠)

The Bottom Line

You don’t need a complicated routine to support healthy bowel movements.

Start with the basics:

1. Eat enough fiber.

2. Stay adequately hydrated.

3. Move your body.

4. Don’t routinely ignore the urge to go.

5. Give your pelvic floor a chance to relax and coordinate during bowel movements.

Healthy bowel habits aren’t about forcing your body to go every day.

They’re about creating the conditions that allow your digestive system and pelvic floor to work together efficiently.

And if you’re constantly straining, uncomfortable, or feeling like you can never completely empty your bowels, that’s worth paying attention to—not just something you have to accept as normal.

Visit my website at thepelvicplatform.podia.com for more helpful tips.

Medical Disclaimer

This information is provided for educational purposes only and is not intended to diagnose or treat any medical condition. It does not establish a patient-provider relationship or replace individualized medical advice. If you have persistent constipation, pain, bleeding, or other concerning symptoms, speak with your healthcare provider.

Sources

National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK): Constipation treatment, nutrition and bowel habits. (NIDDK⁠)

American Gastroenterological Association: Patient guidance and clinical recommendations for constipation. (AGA GI Patient Center⁠)