Whether you are navigating day to day life or side effects of GLP-1 medications, constipation is a common, frustrating topic people often shy away from. However, your gut health is central to your metabolic wellbeing. It’s important to understand how to get healthy with pooping, whether it feels gross or taboo to talk about or not. To manage it effectively, we first need to understand what “normal” actually looks like.
(Short on time? Click here for The Bottom Line)
So what is normal?
In clinical practice, “normal” bowel movements (BMs) occur anywhere from three times per day to three times per week. Consistency matters as well. If your BMs are often hard, dry, or require significant straining, you likely struggle with constipation.
Most constipation is mild and responds well to lifestyle changes. Medical attention should be sought for what we call “Red Flags”, such as:
- Severe abdominal pain or bloating
- Blood in the stool
- Nausea and vomiting combined with an inability to pass gas
- No BM for >1 week despite trying home remedies
Emergency treatments such as suppositories and enemas can provide acute relief in these instances, but these are rescue measures, not long term answers.
A long term strategy ensures regularity without becoming dependent on “quick fixes”. If you are going to use laxatives, it helps to know the two main types:
- Stimulant Laxatives: work by irritating your bowel lining to get things moving. They are meant for short-term use only. Long-term use may lead to your bowel relying on them for any function at all.
- Osmotic Laxatives: powders such as PEG-3350 (i.e. ‘Lax-A-Day’ or ‘RestoraLAX’ or similar) are safer ongoing management options. They pull water into the stool to soften it. But, these do not work without adequate water intake.
The lifestyle changes that you can make are evidence-based, within your control, and clinically proven to help your BMs are your action plan going forward.
Here are my top three strategies:
- Prioritize Fibre: target 25-38g daily from whole, plant food sources to bulk up your stool.
- Stay Hydrated: aim for 2-3L of water daily, to prevent hard, dry BMs and reduce straining.
- Get Active: being physically active naturally moves the bowels… especially after meals.
As you build habits around your long term strategy, remember to start gently, build up gradually, and bring consistency day after day. Your gut will thank you short term for going slowly, and long term with regular, smoother BMs.
The Bottom Line
Constipation is a common hurdle, but it doesn’t have to be a constant struggle. Stimulants and enemas are great in emergencies, but not long term answers. Prioritizing whole food fibre, staying hydrated with water, and being physically active everyday, (+/- some PEG 3350 as needed), can help you have regular bowel movements and improve your gut and metabolic health from the inside out.