7 Ways To Keep Regular Bowel Movements

Constipation is more common than you might think – around one in seven adults in the UK experience it, according to the NHS.

It happens when your bowel habits change. You might poo less often – fewer than three times a week – and your stools may be hard, dry, lumpy, or larger than average. It can also make you feel bloated, nauseous, or leave you straining on the toilet.

While it’s uncomfortable, most cases clear up on their own in a few days. The good news? There are simple lifestyle changes you can try to get things moving again.

Not only can these ease the discomfort, but managing constipation also aids with general bowel health as well, avoiding the likes of haemorrhoids, anal fissures, and rectal prolapse caused by untreated constipation.

In this article, we’ll share seven practical tips to help encourage a bowel movement and relieve constipation, plus how to know when your bowel movements are healthy.

7 ways to encourage a bowel movement

1. Switch to wholegrain alternatives

Fibre helps stool to pass through the bowel more quickly, encouraging more regular bowel movements.

To increase the amount of fibre in your diet, switch to wholegrain bread, pasta, and cereal. There are plenty other wholegrain foods with high fibre levels to consider too. Look to include more of the following to help encourage a bowel movement:

• Quinoa.
• Oats.
• Bulgur wheat.
• Black or red rice.
• Barley.

It’s best to add fibre changes gradually, as increasing your intake too quickly can lead to bloating or excess wind. If you do notice you’re feeling more bloated or experiencing wind after increasing your fibre, then cut back and introduce it more slowly, ensuring you drink plenty of fluids as well – this’ll ease the discomfort.  

2. Eat more fruit and vegetables

Eating fruit and vegetables is great as part of a healthy diet. They can also help encourage a bowel movement, due to their insoluble fibre levels that bulk out stools.

Some studies suggest prunes are an excellent food for encouraging a bowel movement. Not only are they high in fibre, but they also contain a sugar alcohol known as sorbitol, which has a laxative effect. Due to the laxative effect which helps speed up a bowel movement, it’s best to stick to one glass of prune juice or 5 to 6 actual prunes in a day.

However, it’s not just prunes to consider as part of your diet for bowel health. There’s plenty more fruits and vegetables you can eat to encourage a bowel movement. If you’re having digestive issues, try to include some more of these foods in your diet:

• Raspberries.
• Pear.
• Apple (with skin).
• Broccoli.
• Brussels sprouts.
• Potatoes.

3. Get regular exercise

Exercise has many benefits for both physical and mental health – which includes encouraging bowel movements.

As a lack of exercise can slow the natural movement of faeces in the bowel, leading to constipation, getting more exercise can help speed this process back up. This can be as simple as going for a brisk walk, but you can also try swimming, jogging, or even some gardening to help keep things moving.

In general, it’s a good idea to get at least 30 minutes of exercise a day to help stay fit and healthy.

4. Follow a low FODMAP diet

Some studies suggest eating a low FODMAP diet can help with constipation.

FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols, which are all types of carbohydrate able to resist digestion. While the small intestine doesn’t absorb these high FODMAP foods well, low FODMAP foods are easier to manage. If you’re looking to encourage bowel movements, try to include less foods on the high list – garlic, onion, salami – and add more of the following Low FODMAP foods in your diet:

• Carrots.
• Bell pepper.
• Broccoli.
• Cucumber.
• Peanut butter.
• Soft cheese.
• Poultry.
• Salmon.
• Cod.

5. Drink more water

When you’re constipated, your stools often become hard, which can make them more difficult to pass. Drinking more water throughout the day can help to keep your stool soft, encouraging more regular bowel movements.

NHS recommends to get six to eight glasses of water a day. This can also include low fat milk, sugar-free drinks, as well as tea and coffee. Foods can aid hydration as well, such as cucumber, watermelon, tomatoes, and oranges.

While coffee in moderation can help to get your bowels moving, too much caffeine can have a dehydrating effect on the body, as can alcohol. As such, it’s best to limit how much of both you drink if you’re looking to encourage bowel movements.

6. Listen to your body

Sometimes we put off going to the toilet if we’re in a strange place or are busy. However, this can make constipation worse.

It’s important to go when you feel the urge to or set aside a regular time for a poo. Bowels are most active after a meal, so you might try to schedule some time after breakfast, lunch or dinner. Allow yourself plenty of time, so you don’t feel rushed or stressed, as this can make passing stool more difficult.

7. Try to relax

If you’re regularly stressed or anxious, it can affect your bowel movements, making them less or sometimes more frequent.

You should always try to address the causes of your stress, but we know that’s easier said than done. As such, you can try some relaxation techniques such as yoga, mindfulness, or breathing exercises before you go to the toilet. These can help to alleviate stress and may help with your digestive health.

What does a healthy bowel movement look like?

While a healthy bowel movement can differ slightly from person to person, there are a few key factors to look out for in a healthy stool.

For example, a healthy stool should have the following texture, colour, and frequency:

• Soft, formed, and able to pass easily.

• The colour of your stool may change, but in general, it should be a brown shade.

• According to guidance from the NHS, you should pass a stool at least three times a week, while some people may go three times a day.

It’s important to be guided by what’s considered a regular bowel movement for you. You may notice small changes in bowel habits every so often – this is normal. One irregular movement isn’t cause for concern. However, if you normally go twice a day and this then changes consistently, then you should speak to your primary care clinician.

If you notice you’re regularly constipated, the symptoms aren’t going away with treatment, or there’s blood in your stool then it’s best to speak to your GP. They’ll be able to help with the best course of action for you.

How can Benenden Health help?

With Benenden Health, you can get day one access to our 24/7 GP Helpline, meaning you can speak to a doctor whenever you need. Plus, you’d get access to our My Expert Health Coach app*, where you can find a range of videos, articles, live Q&A events, and 30 minute 1-2-1 consultations on gut health and other medical topics.

Alternatively, you can learn more about your digestive system and how to keep it healthy. From how to taking care of gut health to understanding the difference between IBS and IBD, head over to our Be Healthy Hub. 

* My Expert Health Coach is a test service available via the Benenden Health App. It may change or be removed in the future.

Medically reviewed by Dr Cheryl Lythgoe in June 2025.