Normal Bowel Habits

Written By Soft Power

Deep into the bowels

frequency: anywhere from 3x/day to 3x/week, if it’s normal for you.

(Changes in frequency sometimes indicate an issue.)

You should not feel the need to strain or push to evacuate (ever).

I’m not including medical treatments for constipation, see this website for more info or consult with your physician: https://www.health.harvard.edu/diseases-and-conditions/dont-bomb-the-bowel-with-laxatives

Some causes of constipation:

  • dehydration

  • irregular meals/not eating enough

  • changes to routine

  • travel

  • some medications

  • ignoring bowel urges

  • some neurological diseases/digestive conditions

  • tissue laxity/hypermobility

Toileting position matters!

Placing your knees above your hips unkinks the colon and makes it easier to avoid straining. The hype is real. You can use a toilet stool, a stack of old books, a sturdy box, a trash can flipped onto its side, or even some high heels.

Bowels love routines.

If you’re constipated, here’s a tried and true bowel routine:

  • get up and drink a warm beverage (coffee, tea, warm water, broth)

  • eat a fiber-rich meal of at least 500 calories, sidenote: CHEW YOUR FOOD WELL.

    • eating stimulates muscle contractions in the intestines so things move through to make room for the incoming meal

    • ex: oatmeal, yogurt with nuts/seeds, veggies and eggs/tofu, maybe a dense smoothie, toast with nut butter

    • this is a good place to put my favorite breakfast sandwich: toast with almond butter, sriracha, and sauerkraut (JUST TRUST ME, OKAY?)

  • move your body: twisting, bending, walking, or whatever feels good

  • sit on the toilet 20 minutes after eating (even if you don’t feel an urge)

  • if nothing happens after 5 minutes, get up and resume your day

    • NO PUSHING OR STRAINING

    • Try again 20 minutes after your next meal

Have more questions and interested in working with me? Schedule a discovery call or go ahead and just book yourself an appointment on my scheduling system and we can get you on the road to better pooping.

This content is for informational purposes only and is not medical advice. Please consult your qualified medical provider for an individual assessment or plan of care.

Soft Power
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