Why You’re Not Going to the Bathroom Regularly — And What You Can Do About It
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We get it: When you can’t go #2, it becomes your #1 priority. So, if you’re not going to the bathroom regularly, what can you do about it? Occasional constipation is completely normal, but not being able to go when you usually can feel frustrating and inconvenient. What if you have to go and you’re halfway to work? Or in a meeting with your boss? Feeling backed up for a day can make your pants feel uncomfortably tight, which makes packing for a trip a challenge. And have you ever tried going for your morning run or doing a deep twist in yoga if you haven’t had a good poop yet that day?
Occasional constipation is like a traffic jam in your gut, leading to gas, bloating, frustration and uncertainty, but you can do something about it. Keep reading to learn what it means to be regular, and why you might be dealing with constipation now and again.*
Regularity and Occasional Constipation, Explained
If you deal with occasional constipation, you’re not alone. About 16 out of 100 US adults sometimes can’t go, and it’s two times more common in adults over 60.
Ideally, we should have daily bowel movements that feel complete. (You know that feeling.) But you don’t have to go every day to be considered “regular.” Occasional constipation is defined as having a BM less than three times a week or passing stool that’s dry, lumpy, difficult, hard or uncomfortable. It may also feel incomplete, like you still have to go. Depending on your age, diet, physical activity level and other factors, you might “normally” go twice a day or a few times a week.
Think of your regularity as Goldilocks. Everything needs to be “just right.” Not too hard, not too soft. Not too often, not too infrequently. Not too long, not too fast. You get the idea.
8 Reasons Why You’re Not Going to the Bathroom Regularly
Read on to learn more about the habits that impact regularity – and what to do if you’re not going to the bathroom as often as you’d like.*
- You’re falling short on fiber.
Dietary fiber only comes from plants, and there are two primary types: soluble and insoluble fiber. You get soluble fiber from oat bran, nuts, beans, peas, psyllium and some fruits and vegetables. This kind forms a gel in your gut to support digestion and draw water in during digestion.
Whole grains and vegetables provide insoluble fiber. This kind bulks up the stool, making it easier to pass. Women need about 25 grams daily, while men need about 38 grams a day. Fiber helps keep things moving, so make sure you’re getting plenty of it every day.
- You’ve taken a break from exercise.
When you’re busy, it’s easy to let exercise fall off your calendar. But working out supports healthy digestion in addition to so many other aspects of health. From cardiovascular health to mood, the immune system to healthy bones, moving your body has so many benefits. A light walk after meals can promote healthy digestion, and it’s also a great way to boost your energy.
- You’re all wound up.
Your body knows when you’re in a rush or having a stressful day. To get things moving in the bathroom, you need to relax and let go. Give yourself plenty of time and consider giving yourself a “leg up.” Using a squat-style foot stool or even two yoga blocks under your feet may make it easier to let it go.
- You’re relying on convenient foods.
Processed foods are tasty and convenient – but they often have the fiber and other nutrients stripped out. Without fiber, those foods might stick around in the digestive tract longer. And if you reach for other foods that don’t provide fiber, your digestive system misses out on that “bulking” action.
If you’re on the go or too busy to cook, look for healthier, higher fiber convenience foods. Choose plants whenever you can: Beyond salads, foods like soup, salsa, guacamole and whole-grain crackers all provide fiber.
- You’re too busy to drink water during the day.
More than half of your body is made of water! You need a lot of water in order for all aspects of the body to function optimally. When you’re not getting enough water (from food as well as beverages) the large intestine will take water from food waste and divert it into the bloodstream.
When food waste doesn’t contain adequate water, it’s harder to pass and can lead to occasional constipation. Try to drink small amounts of water throughout the day. Don’t wait until you’re thirsty to drink up. That’s actually a sign that you might already be under your water quota.
- You’re not able to maintain your usual routine.
Some people are picky about where and when they go to the bathroom. The Germans even have a word for it: Heimscheisser (home pooper). When you’re traveling or busy, your body can be thrown off-schedule, making it harder to go to the bathroom.
When you’re away from home, do your best to maintain your healthy habits. Eat balanced meals when you can, stay hydrated (especially after flights or travel), move your body, etc.
- You think probiotics aren’t for you.
Probiotics are beneficial bacteria that help maintain a healthy balance in your body, especially in your digestive tract.* Taking care of your gut – by nourishing your microbiome with probiotics – is key to a healthier, more vibrant life. Why?
Cultural awakenings start from within, and a healthy gut supports not only digestion and regularity but also the immune system, mood, women’s health and more.* SubCulture™ by Enzymedica includes 7 core strains that cover your bases, promoting digestion, regularity and immune health.*
- You haven’t tried kiwi yet!
That fuzzy fruit has a hidden superpower. The fiber in kiwifruits retains more water and swells larger than other common sources of fiber, such as wheat bran, psyllium and apple fiber. This is what allows green kiwifruits to help maintain normal bowel movements.*
Kiwi Regularity Chews improve regularity and support digestion.* Made with more than 15 real kiwifruit in every bottle, the formula helps relieve occasional constipation – and helps reduce gas and bloating, too.*
