Daily Steps to Improve Bowel Movements

purity carr
9 hours ago
2 min read

1. Hydrate First Thing in the Morning

Drink at least 750 mL (about 3 large glasses) of water soon after waking.
This helps stimulate your bowel reflex.
Try drinking while seated upright to support good posture.

💡 Warm water may work even better for some people.

2. Use Good Toilet Position

When sitting on the toilet:

Elevate your feet on a small stool or box.
Lean slightly forward with elbows on knees.
Keep your back straight.

This position helps straighten the rectum, making it easier to pass stool.

3. Increase Fibre Intake

Fibre adds bulk and softness to stool.

Aim for:

25–30 grams of fibre per day

Good sources:

Vegetables and fruit
Whole grains
Beans and lentils
Nuts and seeds

Increase fibre gradually to avoid bloating.

4. Psyllium Husks

Psyllium is a natural soluble fibre supplement.

How to take:

Start with 1 teaspoon in water once daily
Increase slowly if needed
Always take with a full glass of water

Benefits:

Softens stool
Improves regularity
Safe for long-term use

5. Omega-3 Flax Meal (Ground Flaxseed)

Flax meal provides fibre and healthy fats.

How to use:

1 tablespoon daily
Add to yoghurt, porridge, smoothies, or cereal

Make sure to drink extra water when increasing fibre.

6. Stay Active

Daily walking or light exercise helps stimulate bowel movement.

Medical Causes of Chronic Constipation

Sometimes constipation has an underlying cause.

Underactive Thyroid (Hypothyroidism)

An underactive thyroid slows body processes, including digestion.If you have:

Fatigue
Weight gain
Feeling cold
Dry skin

Speak to your doctor about thyroid testing.

Coeliac Disease

Coeliac disease can sometimes cause constipation (though diarrhoea is more common).It may also cause:

Bloating
Abdominal pain
Unexplained anaemia
Weight changes

Testing involves a blood test and sometimes further assessment.

When to See a Doctor Urgently

Seek medical advice if you have:

Blood in stool
Unexplained weight loss
Persistent abdominal pain
New constipation after age 50
Family history of bowel cancer
Ongoing symptoms despite treatment

Possible Complications if Untreated

Chronic constipation may lead to:

Haemorrhoids
Anal fissures
Faecal impaction
Rectal prolapse
In rare cases, bowel obstruction

Persistent constipation can occasionally be linked to bowel cancer, especially if accompanied by warning symptoms.

Most chronic constipation improves with:

Morning hydration
Increased fibre
Psyllium husks
Flax meal
Correct toilet posture
Regular movement

If symptoms persist or red flags appear, seek medical advice.

Take Home Message