When your body signals the need to go, it usually happens without much thought. But if it’s been awhile since your last movement, concern can set in, prompting the question: is something wrong?  Unexpected changes to your stool could be your body reacting to lifestyle changes but sometimes indicate underlying conditions. Either way, understanding your own personal “normal” can help you catch problems early and get back on track.

What’s Considered Normal?

The truth is, normal varies from person to person. Some people have three bowel movements a day while others go three times a week, yet both can be healthy. The key isn’t hitting a magic number, it’s about consistency and ease of evacuation.

A healthy bowel movement should:

• Be hotdog or sausage shaped
• Come out smoothly
• Be brown in color
• Take only a few minutes to pass

If things look or feel different, your daily habits might be the culprit.

Why Bowel Movements Change

Just as every individual is different, so is your digestive rhythm. It’s influenced by a lot of factors:

• Diet: Did you start eating more vegetables than normal? Too little fiber can slow things down; too much too fast can cause bloating and temporary constipation.
• Hydration: Water helps soften stool to keep things moving.
• Exercise: Movement stimulates your intestines helping stool move easier.
• Stress: Heard of the gut-brain connection? Anxiety, tension and stress can slow digestion or increase the level of urgency.
• Age: Metabolism changes over time. The muscles in our digestive tract weaken with age.
• Medications: Antidepressants, iron supplements, painkillers, and many other medications can affect regularity.
• Medical conditions: Disorders affecting muscles or nerves used for normal bowel movements, pelvic floor disorders, gastrointestinal disorders and conditions affecting hormones or metabolism, can also lead to constipation.
• Lifestyle changes: Illness, pregnancy, travel or any change to your eating or bathroom patterns can disrupt your established rhythm.

Ever noticed you get constipated while on vacation? That’s your gut reacting to different water, new foods, and daily routine shakeup.

Common Constipation Signs

Constipation is more than just not being able to poop. Symptoms of constipation include:

• Infrequent bowel movements (fewer than three a week)
• Hard, dry, or lumpy stools
• Straining or pain when passing stools (poop should not be “sharp”. If it feels sharp you may have a hemorrhoid or other issue.)
• Feeling like you didn’t completely finish pooping
• Bloating or abdominal discomfort

If your symptoms last longer than a couple of weeks, are accompanied by severe abdominal pain, unexplained weight loss or blood in your stool, seek help from your healthcare provider.

Relief Strategies

Lifestyle Fixes

Because lifestyle habits are a common reason why constipation occurs, the fix might not be that difficult. Try these steps first:

• Add fiber to your diet gradually: Eat berries, beans, whole grains, and veggies.
• Hydrate well: Drink plenty of water or low- or no-sugar juice. Adults should aim for 8 cups of fluid daily. Your actual needs will vary depending on your activity level and climate.
• Get moving: Exercise regularly. Aim for a short walk after meal times to encourage digestion.
• Establish a routine: Try to go at the same time every day. Many people naturally have a bowel movement in the morning, while others will go in the afternoon after their morning coffee or lunch.
• Raise your feet while on the toilet: Use a footstool to raise your feet to position your colon into the optional elimination position for pushing stool out.

Note: If you think a new medication is causing issues, talk to your doctor about alternatives.

OTC options: 

When lifestyle changes aren’t enough, over-the-counter solutions can help: stool softeners, fiber supplements, osmotic laxatives and stimulant laxatives. 

Fleet® offers oral laxatives, enemas and suppositories, so you can choose what works best for your needs. Not sure which product to use? Try our Product Selector to identify the right product for you.

Bottom Line

Everyone’s ‘normal’ is different. Track your patterns, pay attention to changes, and don’t ignore discomfort. Relief is available, as long as you listen to what your gut is telling you.