Having regular bowel movements is important for maintaining your digestive health. Luckily, there are a lot of things you can do to help keep your body regular and increase how often you have to go. We’ll start with some general advice about properly going to the bathroom and move on to diet and lifestyle changes you can make to stay healthy.

Here are 10 things you can try that will help you have regular bowel movements.

4

Have 25–31 g of fiber daily.

  1. High-fiber foods bulk up your waste and move it out of your bowels. Some foods that are high in fiber include whole-grain bread and pasta, beans, apples, ripe bananas, broccoli, carrots, and almonds.[4] Start incorporating some of these foods into each of your meals so you can get enough fiber throughout the entire day.[5]
    • For example, a medium apple with skin has about 3.7 grams of fiber, ½ cup (75 g) of green beans has 2 g, a slice of whole-wheat bread has 2 g, and 1 cup (200 g) of whole-wheat spaghetti has 6.3 g.[6]
    • Increase the amount of fiber in your diet gradually since having too much causes bloating and gas.[7]
    • If you don’t get enough fiber from your diet, you can also take fiber supplements. Just talk to your doctor before starting them since they can affect how you absorb other medications.[8]
5

Avoid processed foods.

  1. Sugary and fatty foods make you constipated since they don’t have much fiber. Do your best to cut frozen meals, snack foods, and fast food out of your diet. Find healthy replacements, such as fresh fruits and vegetables and homemade meals, so you keep getting healthy amounts of fiber through your diet.[9]
    • Check the nutritional information on your food to see how much fiber it contains before eating it.
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6

Stay hydrated throughout the day.

  1. Fluids make your stools softer and easier to pass. Aim to have at least 15.5 cups (3.7 L) of water every day if you’re a man or 11.5 cups (2.7 L) if you’re a woman.[10] As a good rule of thumb, just drink something whenever you’re feeling thirsty. You can also incorporate fruit juices, clear soups, and broth to help the fiber from your diet work better.[11]
    • Water also prevents dehydration, which might lead to constipation as well.
7

Exercise 5 days a week.

  1. Working out pushes waste through your intestines faster. If you sit down a lot during the day, try to get up and spend a little bit of time being physically active.[12] You can try lifting weights, going for long walks, playing intramural sports, or anything else that gets you up on your feet. Aim to get at least 150 minutes of physical activity during the week to keep your body healthy and your bowel movements regular.[13]
    • Talk to your doctor to see if you’re healthy enough to start a workout program. They’ll recommend exercises for you based on your current physical condition.
    EXPERT TIP
    Dale Prokupek, MD

    Dale Prokupek, MD

    Board Certified Internist & Gastroenterologist
    Dale Prokupek, MD is a board-certified Internist and Gastroenterologist who runs a private practice based in Los Angeles, California. Dr. Prokupek is also a staff physician at Cedars-Sinai Medical Center and an associate clinical professor of medicine at the Geffen School of Medicine at the University of California, Los Angeles (UCLA). Dr. Prokupek has over 30 years of medical experience and specializes in the diagnosis and treatment of diseases of the liver, stomach, and colon, including chronic hepatitis C, colon cancer, hemorrhoids, anal condyloma, and digestive diseases related to chronic immune deficiency. He holds a BS in Zoology from the University of Wisconsin – Madison and an MD from the Medical College of Wisconsin. He completed an internal medicine residency at Cedars-Sinai Medical Center and a gastroenterology fellowship at the UCLA Geffen School of Medicine.
    Dale Prokupek, MD
    Dale Prokupek, MD
    Board Certified Internist & Gastroenterologist

    Yoga is also a great, less intense option—especially if the poses you're doing involve twisting or turning a lot. Pair a movement regime with a diet full of fiber and probiotics to help your GI tract regulate itself.

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8

Manage your stress.

  1. Anxiety and stress can lead to constipation and make it harder to go. It’s completely normal to get stressed every now and then, but too much upsets your stomach and digestion. Look for techniques that help you calm back down.[14] You can try meditation, yoga, deep breathing, or visualization of your happy place. Incorporate some stress management into your regular routine so you never feel too overwhelmed.[15]
    • For example, you could try box breathing, where you inhale for 4 counts, hold your breath for 4 counts, and exhale slowly for 4 counts. Keep repeating this until you feel calm.
9

Use laxatives cautiously.

  1. Only try laxatives if nothing else works. Laxatives stimulate your bowels so it’s easier to go, but they do have their drawbacks. Since they can be habit-forming and disrupt your normal digestion, only use them if you haven’t been successful with any other methods we’ve recommended. If you do take laxatives, follow all the dosage instructions on the packaging so you don’t overuse them.[16]
    • You can take laxatives by mouth if they’re oral pills, but you must insert saline enemas and some suppositories into your rectum.
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Expert Q&A
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  • Question
    What is the best natural laxative?
    Dale Prokupek, MD
    Dale Prokupek, MD
    Board Certified Internist & Gastroenterologist
    Dale Prokupek, MD is a board-certified Internist and Gastroenterologist who runs a private practice based in Los Angeles, California. Dr. Prokupek is also a staff physician at Cedars-Sinai Medical Center and an associate clinical professor of medicine at the Geffen School of Medicine at the University of California, Los Angeles (UCLA). Dr. Prokupek has over 30 years of medical experience and specializes in the diagnosis and treatment of diseases of the liver, stomach, and colon, including chronic hepatitis C, colon cancer, hemorrhoids, anal condyloma, and digestive diseases related to chronic immune deficiency. He holds a BS in Zoology from the University of Wisconsin – Madison and an MD from the Medical College of Wisconsin. He completed an internal medicine residency at Cedars-Sinai Medical Center and a gastroenterology fellowship at the UCLA Geffen School of Medicine.
    Dale Prokupek, MD
    Board Certified Internist & Gastroenterologist
    Expert Answer

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    Just getting a little bit of exercise or doing yoga can help stimulate your bowels and help you go.
  • Question
    What foods will help me go?
    Dale Prokupek, MD
    Dale Prokupek, MD
    Board Certified Internist & Gastroenterologist
    Dale Prokupek, MD is a board-certified Internist and Gastroenterologist who runs a private practice based in Los Angeles, California. Dr. Prokupek is also a staff physician at Cedars-Sinai Medical Center and an associate clinical professor of medicine at the Geffen School of Medicine at the University of California, Los Angeles (UCLA). Dr. Prokupek has over 30 years of medical experience and specializes in the diagnosis and treatment of diseases of the liver, stomach, and colon, including chronic hepatitis C, colon cancer, hemorrhoids, anal condyloma, and digestive diseases related to chronic immune deficiency. He holds a BS in Zoology from the University of Wisconsin – Madison and an MD from the Medical College of Wisconsin. He completed an internal medicine residency at Cedars-Sinai Medical Center and a gastroenterology fellowship at the UCLA Geffen School of Medicine.
    Dale Prokupek, MD
    Board Certified Internist & Gastroenterologist
    Expert Answer

    Support wikiHow by unlocking this expert answer.

    Look for things that contain fiber since it can help you go. Aim to get about 25–30 grams every day.
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Warnings

  • If you suffer from constipation for longer than a week, contact your doctor to see if any underlying conditions are causing it.
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About This Article

Dale Prokupek, MD
Co-authored by:
Board Certified Internist & Gastroenterologist
This article was co-authored by Dale Prokupek, MD and by wikiHow staff writer, Hunter Rising. Dale Prokupek, MD is a board-certified Internist and Gastroenterologist who runs a private practice based in Los Angeles, California. Dr. Prokupek is also a staff physician at Cedars-Sinai Medical Center and an associate clinical professor of medicine at the Geffen School of Medicine at the University of California, Los Angeles (UCLA). Dr. Prokupek has over 30 years of medical experience and specializes in the diagnosis and treatment of diseases of the liver, stomach, and colon, including chronic hepatitis C, colon cancer, hemorrhoids, anal condyloma, and digestive diseases related to chronic immune deficiency. He holds a BS in Zoology from the University of Wisconsin – Madison and an MD from the Medical College of Wisconsin. He completed an internal medicine residency at Cedars-Sinai Medical Center and a gastroenterology fellowship at the UCLA Geffen School of Medicine. This article has been viewed 67,395 times.
7 votes - 71%
Co-authors: 25
Updated: November 21, 2022
Views: 67,395

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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