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How to Regulate Bowel Movement Naturally: 5 Things to Remember

How to Regulate Bowel Movement Naturally: 5 Things to Remember

Your bowel movements are an important indicator of your health. Having irregular or abnormal bowel movements can be a sign of a bad diet, or even illness. This is where knowing how to regulate your bowel movement naturally comes in.

Regulating your bowel movements helps make your digestive system healthier and your bowels more consistent. It can also help relieve problems such as constipation and infrequent or irregular bowel movements.

Regulate bowel movement naturally with these tips

Follow the tips below to regulate bowel movement naturally:

1. Change your diet

First off, if you’re having irregular bowel movements, your diet might be the culprit. So, in order to make it more consistent, you will have to make some changes1.

One of the easiest ways to do this would be to eat more fiber-rich foods. Fiber can help you easily pass stool, and can make your bowel movements more regular. Fiber also helps you stay full for longer, so you won’t feel hungry after eating a fiber-rich meal.

Coincidentally, fiber-rich foods are also chock full of nutrients and minerals that your body needs. These foods include green, leafy vegetables, fruits, whole grains, legumes, and nuts. It’s also a good idea to reduce your consumption of red meat, since eating too much red meat can cause constipation.

2. Drink more water

Another thing to remember is that you need to drink more water. Water keeps you hydrated, and also helps soften your stool. This helps it flow more easily through your bowels, and can help prevent constipation and irregular bowel movements.

There’s no set amount of water that you need to drink every day, since a number of factors affect how much water we need. However, following the 8 glasses a day rule is a good start, and feel free to drink more on a hot day, or if you’ve been working out2.

3. Exercise

Exercise is crucial if you want to regulate bowel movement. When you remain sedentary or don’t engage in a lot of physical activity or exercise, your bowels tend to slow down. Over time, this could potentially lead to constipation3.

So, engaging in exercise and moving around can help prevent this from happening. Even simple activities such as taking a walk, or going for a quick run can help move things along.

4. Change your position

One way to regulate bowel movement naturally is to change your position. Sometimes, the way we sit on the toilet4 can affect how often we pass stools.

Try to place your knees higher than your hips, and keep your back straight. This is a more natural position to pass stool, and it allows for stool to pass unhindered since the muscles are more relaxed.

You can also buy a stepstool you can use in the toilet to help elevate your feet to a better position.

5. Try bowel retraining

Bowel retraining5 is a method wherein you could “train” your bowels. In particular, bowel retraining is helpful for persons with severe constipation, or incontinence.

To do this, you’ll first need to change to a high-fiber diet. This helps make your stools softer and makes it easier for you to have bowel movements.

Next, you’ll need to do what’s known as digital stimulation to start a bowel movement. You should first choose a time in the day to have your bowel movement, and then you’ll insert a lubricated finger into your anus and gently move it around until your sphincter relaxes.

Afterward, try to sit in your regular position on the toilet, and wait for your bowel movement to happen. If it doesn’t occur within 20 minutes, you can try to do digital stimulation once more. It can sometimes help if you have some privacy, and if you’re relaxed when you try to do bowel retraining.

Do this every day until your bowel movements are more regular.

Learn more about Digestive Health here.

Hello Health Group does not provide medical advice, diagnosis or treatment.

  1. Treatment for Constipation | NIDDK, https://www.niddk.nih.gov/health-information/digestive-diseases/constipation/treatment, Accessed September 2, 2021
  2. 6 Tips to Help Relieve Constipation – Cleveland Clinic, https://health.clevelandclinic.org/constipation-6-hints-to-help-you-return-to-regular-bowel-movements/, Accessed September 2, 2021
  3. 5 Ways to Keep Regular Bowel Movements | Benenden Health, https://www.benenden.co.uk/be-healthy/body/5-ways-to-keep-regular-bowel-movements/, Accessed September 2, 2021
  4. 8 Remedies To Relieve Constipation – Bladder & Bowel Community, https://www.bladderandbowel.org/bowel/bowel-treatments/8-methods-encourage-bowel-movement/, Accessed September 2, 2021
  5. Bowel retraining: MedlinePlus Medical Encyclopedia, https://medlineplus.gov/ency/article/003971.htm, Accessed September 2, 2021
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Written by Jan Alwyn Batara Updated 3 weeks ago
Fact Checked by Kristel Dacumos-Lagorza