Jeffrey Salazar
Dieting can often lead to constipation, which is when you experience fewer than three bowel movements a week with stools that are hard and difficult to pass. To increase bowel movements when dieting, it is important to consume a diet rich in fibre, including fruits, vegetables, whole grains, and beans. Drinking plenty of water and other liquids is also essential to help the fibre work effectively and prevent dehydration, a common cause of constipation. Additionally, regular exercise can help speed up the passage of stool through the intestines. For those experiencing constipation, laxatives, stool-softening medications, and lubricants may provide relief.
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What You'll Learn
Drink more water and other liquids
Water is essential to helping your body digest fibre and encouraging regular bowel movements. Fibre adds bulk to your stool, stimulating the bowels to move. However, if you increase your fibre intake without upping your water consumption, you may become constipated.
Drinking more water daily can help to digest fibre and make bowel movements easier to pass. Water is a key component of poop, making up about three-quarters of it. The large intestine draws water out of the stool before it is passed out of the body. If you are dehydrated, you may end up with hard, dried-out stool that is more difficult to pass.
The temperature of the liquid you consume can also speed up digestive motility. Aim to drink 2 to 3 litres of fluid a day, unless you have a medical condition that requires you to restrict your fluid intake. Ask a health care professional how much liquid you should drink each day based on your size, health, activity level, and where you live.
In addition to water, other liquids such as naturally sweetened fruit and vegetable juices and clear soups can also help to keep you hydrated and support the digestive process. Caffeine also stimulates the bowels, but be mindful that too much caffeine can have a dehydrating effect on the body.
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Eat more fibre-rich foods
Eating fibre-rich foods is an effective way to increase bowel movements when dieting. Fibre adds bulk to stools, stimulating the bowels to move. It also supports the microbiome, promoting a healthy balance of bacteria in the digestive tract.
The recommended daily fibre intake for adults is between 22 and 34 grams, depending on age and sex. However, only about 5% of the US population meets this guideline. To increase your fibre intake, aim to consume a variety of high-fibre foods, including:
- Fruits and vegetables (with the skin on)
- Whole-wheat grains
- Beans
- Leafy greens
- Nuts
- Seeds
- Legumes
It is important to increase your fibre intake gradually and ensure adequate hydration by drinking plenty of water. This helps the fibre work effectively and prevents constipation. Additionally, try to maintain a regular daily meal schedule, as the process of eating stimulates the digestive system.
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Exercise more
Exercise is a great way to increase bowel movements, especially if you are dieting. The time it takes food to pass through your GI tract is influenced by several factors, including the fibre content of your diet, the sensitivity of your bowels, and the amount of exercise you get.
A sedentary lifestyle can lead to constipation, as inactivity is one of the key causes. Exercise helps to lower the time it takes food to move through the large intestine, reducing the amount of water absorbed from the stool, which can make it harder to pass. Harder stools can be the result of a slower rate of digestion, as the longer stool spends in the colon, the more fluid is pulled out of it.
According to the American Heart Association (AHA), 150 minutes of moderate weekly activity can improve digestion and bowel movements. This can be done in short intervals, and studies have shown that even moderate exercise can dramatically accelerate transit time. For example, a study in the Journal of Neurogastroenterology and Motility found that women with moderate or high physical activity levels digested food faster than those who moved less.
Additionally, aerobic exercise speeds up your breathing and heart rate, stimulating the natural contractions of the muscles in your intestines. This helps to move stools out more quickly. It is also thought that the faster metabolism resulting from increased activity stimulates the GI tract to move food through more quickly.
Overall, exercise is an essential part of maintaining regular bowel movements and a healthy digestive system.
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Try bowel retraining
Bowel retraining is a program that can help people who experience constipation or a loss of bowel control. It involves attempting to go to the bathroom at the same time every day to help train your body to have regular bowel movements.
To begin bowel retraining, choose a time that suits your daily schedule and is convenient for you. The best time for a bowel movement is typically 20 to 40 minutes after a meal, as eating stimulates bowel activity. Spend 10 to 15 minutes on the toilet to see if you can have a bowel movement, and remember not to strain. If you are unable to pass a stool, resume your daily activities and try again the next day. It can take time to train your bowels, so don't worry if you don't see results immediately.
You can also stimulate bowel movements through the use of suppositories, enemas, or laxatives, but these should only be used under the advice of a physician. Some people find it helpful to drink warm prune juice or fruit nectar. It is important to maintain a regular pattern for a bowel retraining program to succeed.
In addition to bowel retraining, you can also try Kegel exercises or biofeedback therapy to help improve bowel movements. Kegel exercises strengthen the pelvic and rectal muscles, improving bowel control. Biofeedback therapy uses sound or visual feedback to help you learn more about how your body works, giving you greater control over bodily functions.
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Avoid irritating foods
While the keto diet is an effective way to lose weight, its high-fat content can cause constipation. If you are on a ketogenic diet, consult a dietitian or doctor to balance your dietary needs with some low-carb fiber sources, such as leafy greens. The BRAT diet—bananas, rice, applesauce, and toast—is recommended by dietitians for a range of digestive issues, including constipation and diarrhea. Intermittent fasting can have variable effects on bowel movement regularity since there are so many different schedules to choose from.
If you are experiencing constipation, certain foods can help bring about relief, while others can make the problem worse. Fiber is a major component of foods that relieve constipation, as it adds bulk to the stool and provides other digestive benefits. High-fiber foods include whole-wheat grains, fresh vegetables, and beans.
However, some foods that are high in fiber, such as apples, pears, and dried fruits, are also naturally high in fructose, which can trigger side effects similar to those caused by undigested lactose in lactose-intolerant people. These side effects include gas and bloating. Fruits lower in fructose, such as berries, citrus fruits, and bananas, may be a better choice if you experience these side effects.
Beverages like soda and seltzer can also produce a similar fizzy effect in the gastrointestinal tract, so it is best to stick to water and lactose-free milk to stay hydrated. Caffeine can increase diarrhea, so it is important to limit the consumption of coffee, tea, cola drinks, chocolate, and some over-the-counter pain relievers. Sugar-free gums made with artificial sweeteners such as sorbitol and xylitol can also cause diarrhea and should be avoided.
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Frequently asked questions
Increasing your dietary fibre intake is a good way to increase bowel movements. Fibre adds bulk to the stool, stimulating the bowels to move. Aim for 22 to 34 grams of fibre per day and be sure to drink plenty of water alongside it.
Good sources of fibre include whole-wheat grains, fresh vegetables, beans, fruits, nuts, seeds, and legumes.
Aside from increasing your fibre intake, staying hydrated, exercising, and maintaining a regular eating schedule can all help to increase bowel movements.
