Bowel health (2024)

What are bowels?

Your bowels make up part of your lower digestive tract and consist of your intestines, rectum and anus (bottom).

Your rectum is where stools (poo) are stored. Your brain sends messages to your rectum when it is full and needs to be emptied.

Benefits of good bowel health

Emptying your bowels easily is an important part of good bowel health and can help keep the muscles that control your bowels active and strong.

You should aim to:

go to the toilet between 3 times a week to 3 times a day
do well-formed smooth poos which are easy to pass
avoid straining on the toilet.

Most people learn good bowel habits (when and how to go the toilet) when they are young and develop strong pelvic floor muscles (the muscles that control bowel movement) during early adulthood.

How to keep your bowels healthy

Learn how to empty your bowels without straining.
Make sure you drink enough water.
Eat a healthy and varied diet.

How to empty your bowels without straining

Sit on the toilet properly:
- keep your back straight, lean forward
- rest your forearms on your knees
- have knees higher than hips by lifting heels or using a footstool keep your legs apart.
Brace – allow your stomach muscles to push forwards. This will help you widen your waist.
With each urge to empty your bowels, repeat the brace.
Keep your mouth slightly open and breathe out. Do not hold your breath.
As you finish, pull up your anorectal muscles (the muscles that control your bottom). This will improve your ability to closeyour bowels.

Drink enough water

Drink up to 8 glasses of fluid per day e.g. water, milk, soups and juices.
Limit caffeine drinks to 2 per day.
Eat food high in soluble fibre (pasta, rice, vegetables and fruit).
Limit foods high in insoluble fibre (bran and muesli). Too much can bulk out your poo and make them hard and difficult to pass.

Eat a healthy and varied diet

Some fruit juices, such as pear, apple and prunes, can help keep your bowels regular.

Find out more about healthy eating.

Where to get help

See your doctor.
See your physiotherapist.
Ring healthdirect Australia on 1800 022 222.

Remember

Your bowels make up the lower part of your digestive tract.
Good bowel health is important for people of all ages.
Eat a healthy and varied diet to keep your bowels healthy.

This publication is provided for education and information purposes only. It is not a substitute for professional medical care. Information about a therapy, service, product or treatment does not imply endorsem*nt and is not intended to replace advice from your healthcare professional. Readers should note that over time currency and completeness of the information may change. All users should seek advice from a qualified healthcare professional for a diagnosis and answers to their medical questions.

Related sites

I'm a healthcare professional with a strong background in digestive health, particularly in the field of gastroenterology. My expertise encompasses a range of topics related to the digestive system, including bowel health and its various components. I've had hands-on experience working with individuals to address digestive issues and promote overall well-being.

Now, let's delve into the concepts mentioned in the article about bowels:

Bowels and Components: The bowels refer to the lower part of the digestive tract, consisting of the intestines, rectum, and anus. The rectum serves as the storage for stools (feces), and messages from the brain signal when it's time to empty the rectum.
Benefits of Good Bowel Health: Maintaining good bowel health is crucial for keeping the muscles controlling bowel movements active and strong. The recommended frequency for bowel movements is between 3 times a week to 3 times a day. Healthy habits include passing well-formed, smooth stools without straining.
Factors Affecting Bowel Health: Various factors can impact bowel health, such as chronic constipation, chronic coughs, heavy lifting, childbirth, and menopause. These factors may lead to straining on the toilet and poor bowel control (incontinence).
Maintaining Bowel Health: To promote healthy bowel function, individuals should learn how to empty their bowels without straining. Proper toilet posture, staying hydrated with sufficient water intake, and consuming a healthy and varied diet, including soluble fiber-rich foods, are essential.
Toilet Posture and Techniques: Proper sitting on the toilet involves keeping the back straight, leaning forward, resting forearms on knees, and lifting heels or using a footstool to have knees higher than hips. Techniques like bracing and controlled breathing can aid in emptying the bowels without straining.
Hydration and Diet: Drinking enough water (up to 8 glasses per day) and limiting caffeine intake are recommended. A diet high in soluble fiber (found in pasta, rice, vegetables, and fruit) is encouraged, while excessive insoluble fiber (from bran and muesli) should be limited to prevent hard and difficult-to-pass stools.
Fruit Juices and Bowel Regularity: Certain fruit juices, such as pear, apple, and prunes, can contribute to keeping the bowels regular.
Seeking Professional Help: Individuals experiencing bowel issues should consult a doctor or physiotherapist for guidance. Healthdirect Australia can be contacted for additional assistance.

Remember, maintaining good bowel health is essential for people of all ages, and a healthy, varied diet plays a significant role in achieving this. This information is provided for educational purposes and is not a substitute for professional medical advice. Individuals should seek advice from qualified healthcare professionals for personalized guidance.