How Often Should You Poo? The Health Benefits Of Pooing Regularly For Your Bowels (& Beyond)

How often should you poo? It’s a question many of us might think about in our heads, but rarely discuss. In this article, we’ll take a look at bowel habits in the UK, including how frequently people typically poo each week, month and year. We’ll explore the issue of constipation, the impact of diet and lifestyle and the benefits of a consistent bowel routine, not just for your gut but for your overall well-being.

Key Takeaways

Here are the five biggest takeaways from this article about how often you should poo:

• Most people in the UK poo between three times a day and three times a week, with both ends of this spectrum being normal as long as bowel movements are regular and comfortable.

• Around 1 in 7 adults and 1 in 3 children in the UK experience constipation. Women, older adults, and pregnant individuals are at higher risk.

• Pooing regularly supports digestion, maintains a healthy gut microbiome, prevents constipation-related issues, reduces bloating and even helps regulate mood.

• A high-fibre diet, staying hydrated, exercising and managing stress all contribute to regular bowel movements.

• Symptoms like infrequent bowel movements (especially if it has been 14+ days), rectal bleeding, unexplained weight loss, severe bloating or inability to pass wind could indicate serious digestive issues.

How often do people in the UK poo in a week on average?

In the UK, bowel habits vary from person to person. 

How common is constipation in the UK?

Constipation is a common issue in the UK that affects people of all ages. 

• Around 1 in 7 adults and up to 1 in 3 children experience constipation at any given time. 

• Women are twice as likely to be affected as men 

• The condition is more common in older adults and during pregnancy [2]. 

Constipation is one of the most common gastrointestinal conditions that affects the frequency of bowel movements. If you are struggling with constipation, you should seek medical attention if:

• You have not had a proper bowel movement in 14 days

• You notice bleeding when you try to poo

• You are constantly tired

What are the health benefits of pooing regularly for your bowel and beyond?

Pooing regularly provides a number of health benefits, not just for your bowels but for your overall well-being. Below are some of the most significant benefits of regular bowel movements.

Improved Digestion

Pooing regularly helps support healthy digestion by ensuring that waste moves properly through the digestive system. When your bowels are working correctly, your body can better absorb nutrients from food while preventing issues like bloating and discomfort.

Healthier Gut Microbiome

Regular bowel movements contribute to a healthier gut microbiome by helping maintain an environment for the beneficial bacteria in your digestive system to thrive. 

The gut microbiome is the collection of bacteria, viruses, fungi and other microorganisms that live in your digestive system. Ensuring your microbiome contains a mix of different healthy microorganisms can help your health in a number of different ways.

Releasing waste helps prevent the buildup of harmful toxins and bacteria, which can disrupt gut health. A healthy gut microbiome can improve digestion, immunity and even mental health.

Less Chance Of Experiencing Constipation, Haemorrhoids & Other Digestive Issues

Pooing regularly can also reduce the chance of experiencing constipation, haemorrhoids and other digestive issues. When you poo regularly, it helps prevent stool from becoming too hard and dry, which can lead to constipation. This also reduces the pressure on veins around the anus, lowering the risk of haemorrhoids. 

Helps Manage Bloating

Regular bowel movements help manage bloating by ensuring that waste and excess gas are removed from the body. When your bowels are working correctly, it prevents the buildup of undigested food and gas, which can lead to an uncomfortable, swollen feeling known as bloating.

Regulates Your Mood

Regular pooing can help regulate your mood by supporting a healthy gut microbiome. When your digestive system is working correctly, it helps balance the production of certain chemicals, like serotonin, that affect your mood and mental well-being. A healthy gut can contribute to a more stable, positive mood, while digestive issues or irregular bowel movements may sometimes be associated with feelings of irritability or stress.

Can how often you poo be different for everyone?

Yes, how often you poo can be different from other people. Everyone's digestive system is unique, so what’s normal for one person might not be the same for another. Some people may poo multiple times a day, while others may go just a few times a week. Both can be perfectly healthy as long as there’s no discomfort or other digestive issues. Factors like diet, lifestyle, stress levels and genetics can all influence your bowel movements.

Can your diet and lifestyle have an impact?

Yes, your diet and lifestyle can have a significant impact on how often you poo. A fibre-rich diet with plenty of fruits, vegetables, whole grains and water can help promote regular bowel movement. On the other hand, a diet low in fibre or high in processed foods can slow things down and contribute to constipation.

Your lifestyle choices, including your activity and stress levels, also play a key role in gut health. Regular exercise can stimulate the digestive system, while stress can sometimes disrupt your normal bowel function. Managing your stress and ensuring you get plenty of exercise can help if you struggle with your bowel movements. 

What signs should I look for if I'm worried my bowels aren't working how they should be?

If you're concerned that your bowels aren't working correctly, there are several signs to watch out for. Changes in the frequency or consistency of your poo, such as constipation or persistent diarrhoea, could indicate an issue. 

You should also be aware of abdominal pain or bloating, as well as a loss of appetite or unexplained weight loss. Bleeding or pain while pooing may also signal chronic constipation. Another red flag is if you stop breaking wind, as this can indicate a significant obstruction. 

Lifestyle factors like a lack of exercise, a low-fibre diet or insufficient fluid intake may also contribute to bowel problems, so it’s important to consider these when thinking of your digestive health [3].

How can I maintain regular bowel movements?

There are several ways to keep your gut healthy enough to support regular bowel movements, including:

Eat a high-fibre diet

Include a variety of fibre-rich foods in each meal such as wholemeal bread, brown rice, fruits, vegetables, beans and oats.

Drink plenty of fluids

Aim for 6 to 8 glasses of water a day and try to limit alcohol and caffeinated drinks.

Exercise regularly

Staying active helps stimulate digestion, so try to get around 30 minutes of exercise most days.

Practice good toilet habits

Go to the toilet at a regular time and place and allow yourself enough time without feeling rushed.

Strengthen your pelvic floor muscles

Exercises that tighten and pull up your pelvic floor can support better bowel control.

Increase fibre gradually

Adding too much fibre too quickly can cause bloating and stomach cramps, so increase intake gradually.

Use a footstool

Resting your feet on a low stool while on the toilet can improve the angle of your rectum, making it easier to pass stool.

Relax and breathe normally

Avoid holding your breath when pooing and focus on relaxing your anus to help things move smoothly.

By making these small changes, you can help maintain healthy, regular bowel movements and support overall digestive health.

Final Thoughts

Maintaining regular bowel movements is essential for overall health and well-being. While pooing habits vary from person to person, understanding what’s normal for you and making small lifestyle changes can help keep your digestive system functioning smoothly. Eating a fibre-rich diet, staying hydrated, exercising regularly and practising good toilet habits all contribute to a healthier gut. 

If you experience persistent digestive issues such as constipation, bloating or discomfort, it’s important to pay attention to potential warning signs and get medical advice if needed. Prioritising gut health not only benefits your bowels but also supports your mood, immunity and overall quality of life.

Sources

[1] Good Bowel Habit and Preventing Constipation - Milton Keynes University Hospital

[2] Constipation | NHS inform

[3] Poo Matters - Information for health professionals - NHS England

Further Reading

Is your poo routine normal? | Good Food

Relieving constipation and promoting healthy bowels - Improving your bowel health | Hull University Teaching Hospitals NHS Trust

Prevalence | Background information | Constipation | CKS | NICE

Constipation - NHS