Maintaining a regular bowel routine is not always easy.
According to Verywell Health, several everyday habits can support digestion and help make bowel movements more regular.
Keep a regular routine
Try to eat your meals at roughly the same time every day, and set aside time for a toilet visit after breakfast or other large meals.
Eat more fiber
Fiber adds bulk to stool, making it easier to move through the intestines.
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Vegetables, fruit, and whole grains are all excellent sources of fiber.
Get the recommended amount of fiber
Verywell Health recommends around 25 grams of fiber per day for women and 38 grams per day for men, although individual needs may vary.
Drink enough fluids
Staying well hydrated can soften stool, making it easier to pass, according to a study published in BMC Public Health.
Sit correctly on the toilet
A squatting position can help the muscles relax and make it easier to empty the bowels.
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Limit low-fiber foods
A diet high in processed foods and low in fiber can make stools harder and bowel movements less regular.
Be mindful of certain foods
Refined grains, dairy products, tender cuts of meat, bananas, and cooked or canned fruit are all relatively low in fiber, according to a study published in the International Journal of Surgery.
Avoid excessive alcohol
Heavy alcohol consumption can contribute to dehydration, making it more difficult to maintain regular bowel movements.
Prioritize a consistent sleep schedule
A regular sleep-wake cycle can support the body's natural rhythms, including healthy bowel function.
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Stay active every day
Light physical activity can promote healthy digestion. Certain yoga poses may also provide additional benefits.
Use supportive treatments when necessary
Suppositories, enemas, or laxatives may be used for short-term relief under the guidance of a healthcare professional.
Biofeedback may be an option
Biofeedback therapy can help train the muscles involved in bowel movements, improving coordination between pushing and relaxation, according to a study published in the Turkish Journal of Gastroenterology.
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