This information is approved and/or reviewed by U-M Health System providers but it is not a tool for self-diagnosis or a substitute for medical treatment. You should speak to your physician or make an appointment to be seen if you have questions or concerns about this information or your medical condition. Exención de responsabilidad en Español | Complete disclaimer
Healthy Bowel Habits
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Find your best time of day to have a bowel movement. Usually the best time of day for a bowel movement will be a half hour to an hour after breakfast. For some people a half hour to an hour after lunch will work better. These times are best because the body uses the gastro-colic reflex, a stimulation of bowel motion that occurs with eating, to help produce a bowel movement.
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Make sure that you are not rushed and have convenient access to a bathroom at this time.
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Eat all of your meals (breakfast, lunch, and dinner) at a predictable time each day. The bowel functions best when food is introduced at the same regular intervals.
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The bowel functions best when food is introduced in similar amounts. The size of the different meals taken through the day may vary, but the amount of food eaten at a given meal (breakfast, lunch, of dinner) should be about the same each day quantities from day to day.
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Eat a high fiber diet.
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Drink plenty of decaffeinated fluids, ideally 64 ounces a day or 8 glasses of water.
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Exercise daily. Bowel function is helped most when exercise is at a consistent daily time.
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Keep caffeine to a minimum. Caffeine is a diuretic drawing fluid from your colon and leaving your stools hard.
Bowel movement technique:
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Sit on toilet and lean forward, resting forearms on thighs. Lift heels or place feet on stool.
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Alternate position- may try leaning forward and grasping ankles.
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Relax rectum, feeling it slightly bulge outward.
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Keeping lips, jaw and mouth open will facilitate relaxation of the pelvic floor during your bowel movement.
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Breathe in through nose and exhale through mouth or perform gentle hissing through the teeth. Gently direct the air down and back to the rectum, keeping your abdomen firm.
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If post-partum or if you have perineal descent, place your fingers externally on the perineum (area between vagina and rectum)..
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When finished – contract pelvic floor muscles to restore normal pelvic floor tone.
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Repeat 3-4 times. If still unsuccessful, contract the pelvic floor and get off the toilet. Avoid straining
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Information provided by the Michigan Bowel Control Program & UMHS Physical Therapy, November 2008.
