21 August 2026
Maintaining regular bowel movements is essential for overall health and wellbeing. While occasional constipation is common, making sustainable lifestyle changes can help improve bowel movements naturally and reduce the likelihood of chronic digestive issues. This guide outlines practical strategies recommended by New Zealand health authorities to support bowel regularity.
Eat a Fibre-Rich, Balanced Diet
Diet is one of the most important factors in maintaining regular bowel movements. Fibre adds bulk to stools and helps them move through the digestive system more easily.
- Soluble fibre: Found in oats, apples, and legumes, helps soften stool.
- Insoluble fibre: Found in whole grains, nuts, and vegetables, adds bulk and promotes regularity.
Aim to include a variety of fruits, vegetables, whole grains, and legumes in your daily meals. Gradually increasing fibre intake prevents bloating and discomfort.
Stay Hydrated
Adequate fluid intake is crucial for softening stool and promoting bowel movements. Adults in New Zealand are encouraged to drink at least 1.5–2 litres of fluids daily, including water, herbal teas, and soups. Dehydration can make stools harder and more difficult to pass, contributing to constipation.
Incorporate Regular Physical Activity
Physical activity stimulates intestinal contractions, which helps move stools through the digestive tract. A low-activity lifestyle can slow digestion and increase the likelihood of constipation.
- Aim for at least 30 minutes of moderate activity most days, such as walking, cycling, or swimming.
- Gentle core exercises and yoga can also support digestive health.
Establish a Consistent Bathroom Routine
Ignoring the urge to have a bowel movement can lead to harder stools and irregularity. Establishing a regular toileting schedule helps train your body for consistent bowel habits.
- Try to go at the same time each day, ideally after meals when natural gut activity is higher.
- Create a relaxed environment to reduce stress, which can affect bowel motility.
Manage Stress and Mental Wellbeing
Stress can impact gut function, slowing digestion and may lead to constipation. Incorporating stress-management strategies can improve bowel regularity:
- Mindfulness meditation
- Deep-breathing exercises
- Physical activity
- Adequate sleep
When to Consider Supportive Products
Even with healthy lifestyle habits, occasional constipation can occur. Over-the-counter options can be used for short-term relief while maintaining healthy daily routines. If you are experiencing constipation symptoms that are not improving with lifestyle changes alone, talk to a healthcare professional about treatment options.
This information is provided for general educational purposes only and is not intended to constitute medical advice, diagnosis, or treatment. Speak with your healthcare professional for advice that reflects your individual health needs.