The healthy bowel

Emptying your bowel is part of everyday life. It is considered normal to empty your bowel within the range of 3 times a day to 3 times a week. People often establish a regular pattern of emptying their bowels at a certain time of day, often after breakfast.

Constipation

Many people suffer from constipation. You may be suffering from constipation if:

  • You empty your bowels less than 3 times a week.
  • You have to strain to empty your bowels.
  • Your stools are small hard lumps.

Tips to try to avoid constipation

  • Try not to ignore the urge to empty your bowels
  • Allow yourself time to empty your bowels.
  • A healthy diet promotes a healthy bowel. You should aim to eat a minimum of five portions of fruit/vegetables a day. You are aiming to produce a type 4 motion on the Bristol Stool Chart. 
  • You should aim to drink 3 to 4 pints of fluid a day.
  • Try to keep active. Exercise stimulates the bowel.
  • Try to ensure you eat breakfast each morning.
  • Avoid sitting and straining on the toilet for long periods.

How to empty your bowels efficiently

  • Sit comfortably on the toilet.
  • If you are able to, place your feet on a box to raise your knees higher than your hips.
  • Lean forward with your back straight. Rest your elbows on your knees.
  • Brace your stomach muscles by making your waist wide and bulging your stomach muscles forward.
  • Breathe out as you brace your stomach muscles.