Nutrition Diet: What is best to take to keep bowels regular?

October 30, 2025 •

4 min read

According to the Dietary Guidelines for Americans, the average adult consumes only about half the recommended daily amount of fiber, a leading factor in irregular bowel movements. This article explores what is best to take to keep bowels regular, focusing on dietary and lifestyle interventions to promote a healthy digestive system naturally.

Quick Summary

This article details the top dietary and lifestyle strategies for promoting regular bowel movements. It provides information on the critical role of dietary fiber, both soluble and insoluble, adequate hydration, and physical activity. The content also addresses the benefits of probiotics and offers guidance on foods to incorporate and avoid for optimal digestive health.

Key Points

Increase Dietary Fiber: Consume both soluble and insoluble fiber from fruits, vegetables, whole grains, and legumes to add bulk and soften stool.
Stay Hydrated: Drink plenty of water throughout the day, as fiber requires fluid to work effectively and prevent dehydration.
Incorporate Regular Exercise: Aim for daily physical activity, such as walking or jogging, to stimulate intestinal muscle contractions and promote motility.
Eat Probiotic-Rich Foods: Add yogurt, kefir, and other fermented foods to your diet to support a healthy gut microbiome.
Limit Constipating Foods: Reduce consumption of processed foods, red meat, and fried foods, which can slow digestion.
Listen to Your Body: Do not ignore the urge to have a bowel movement, as delaying can contribute to constipation.
Introduce Changes Gradually: When increasing fiber, do so slowly over a few weeks to allow your digestive system to adjust and minimize gas and bloating.

The Foundational Role of Fiber

Fiber is the cornerstone of a healthy, regular digestive system. It is the indigestible part of plant foods that adds bulk to your stool and helps it move smoothly through your gut. There are two primary types of fiber, each with a distinct role in promoting regularity.

Soluble Fiber

Soluble fiber dissolves in water to form a gel-like substance in the digestive tract. This gel softens and bulks up the stool, making it easier to pass. It also slows down digestion, which can help regulate blood sugar levels and lower cholesterol. Excellent sources of soluble fiber include:

Oats and oat bran: A bowl of oatmeal in the morning is a powerful way to kickstart your day with a high dose of soluble fiber.
Legumes: Beans, lentils, and peas are packed with both soluble and insoluble fiber.
Certain fruits: Apples, pears, and bananas are rich in soluble fiber, especially when you eat the skin.
Nuts and seeds: Flaxseeds and chia seeds are excellent sources, and can be easily added to smoothies or yogurt.

Insoluble Fiber

Insoluble fiber, often referred to as 'roughage,' does not dissolve in water. Instead, it passes through the digestive system largely intact, adding bulk and speeding up the passage of food and waste. It acts like a broom, sweeping waste through the colon. Some of the best sources include:

Whole grains: Whole wheat flour, wheat bran, and brown rice contain high amounts of insoluble fiber.
Vegetables: Leafy greens, green beans, and cauliflower are excellent choices.
Fruit skins and seeds: The skins of apples and pears, as well as the seeds in berries, contribute to insoluble fiber intake.

The Crucial Importance of Hydration

While fiber is a critical part of the puzzle, it cannot do its job without sufficient water. Fiber acts like a sponge, absorbing water to create soft, bulky stool. Without adequate fluid intake, increased fiber can worsen constipation. A good rule of thumb is to aim for around eight 8-ounce glasses of water a day, though individual needs can vary based on activity level and climate.

What to Drink for Bowel Regularity

Water: The best and most straightforward choice. Plain water is essential for hydrating the colon and softening stool.
Fruit Juices: Juices containing sorbitol, a sugar alcohol that draws water into the colon, can be helpful. Prune juice is famously effective, but apple and pear juice also contain sorbitol.
Warm Beverages: A hot cup of coffee or herbal tea can stimulate the gastrocolic reflex, which helps move stool through the intestines. Be mindful of caffeine, as it can cause dehydration in excess.

Exercise and Its Digestive Benefits

Regular physical activity plays a significant role in maintaining bowel regularity. Exercise, particularly aerobic activity, stimulates the muscles in your abdomen and intestines, encouraging waste to move through the colon more quickly.

Aerobic Exercise: Brisk walking, jogging, cycling, or swimming for at least 30 minutes a day can significantly improve symptoms of constipation.
Yoga: Certain yoga poses involve twisting and compressing the torso, which can help massage the digestive tract and stimulate bowel movements. Poses like the Wind-Relieving Pose (Pavanmuktasana) and Seated Twist can be particularly beneficial.

Probiotics and Prebiotics for a Healthy Gut

A healthy gut microbiome is fundamental to regular bowel movements. Probiotics are beneficial bacteria that can help regulate digestive functions, while prebiotics are the non-digestible dietary fibers that feed these good bacteria.

Probiotic-Rich Foods: Incorporate live-cultured yogurt, kefir, sauerkraut, and kombucha into your diet.
Prebiotic-Rich Foods: Onions, garlic, and bananas contain natural prebiotics that nourish your gut flora.

Foods and Habits to Avoid

Just as certain foods promote regularity, others can contribute to constipation and should be limited. This includes highly processed foods, which are often low in fiber and high in refined sugars.

Foods to limit or avoid

Processed Meats: Hot dogs and some deli meats are low in fiber and can slow digestion.
Fried Foods: High-fat foods are difficult to digest and can contribute to sluggish bowel movements.
Refined Grains: White bread, white rice, and pasta lack the fiber found in their whole-grain counterparts.
Alcohol: Excessive alcohol consumption can cause dehydration, which hardens stool and makes it difficult to pass.

Comparison Table: Soluble vs. Insoluble Fiber


Feature	Soluble Fiber	Insoluble Fiber
Dissolves in Water	Yes	No
Mechanism of Action	Forms a gel, softening stool	Adds bulk and speeds transit
Primary Function	Softens stool, lowers cholesterol	Bulks stool, promotes movement
Food Sources	Oats, apples, beans, peas, citrus fruits, barley	Whole wheat, wheat bran, nuts, green beans, cauliflower, potato skins
Best For	Hard, dry stool; regulating blood sugar	Infrequent, sluggish bowel movements
Effect on Transit	Slows digestion	Speeds up intestinal transit

Conclusion

Maintaining regular bowel movements is a holistic effort that involves more than just a single food or action. By prioritizing a high-fiber diet rich in both soluble and insoluble fiber, staying adequately hydrated, and incorporating regular physical activity, you can significantly improve your digestive health. For an added boost, consider integrating probiotic and prebiotic foods to support a thriving gut microbiome. By making these thoughtful and consistent choices, you can effectively and naturally address constipation and keep your bowels regular. When increasing your fiber intake, remember to do so gradually to avoid gas and bloating, and always accompany it with plenty of fluids. If constipation persists despite these lifestyle changes, it is best to consult a healthcare provider.

Recommended Resource

For further information on promoting a healthy digestive system, consult the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) resource on constipation prevention and treatment. This authoritative source provides valuable, science-backed guidance on diet, lifestyle, and medical interventions for digestive health issues. https://www.niddk.nih.gov/health-information/digestive-diseases/constipation/eating-diet-nutrition.

Frequently Asked Questions

For regularity, a balance of both soluble and insoluble fiber is ideal. Soluble fiber softens stool, while insoluble fiber adds bulk and speeds its passage through the digestive system.

Yes, drinking more water is crucial. Fiber needs water to swell and form a soft, bulky stool. Inadequate fluid intake when increasing fiber can actually worsen constipation.

Yes, regular physical activity can stimulate the muscles in your intestines, which helps move waste through the colon more efficiently. Aerobic exercise like walking is particularly effective.

Probiotics, the beneficial bacteria found in fermented foods, can help regulate digestive function and improve gut health, which may aid in preventing constipation.

You should limit or avoid processed foods, fried and fast foods, and refined grains like white bread and pasta. Excessive red meat and alcohol can also contribute to constipation.

Improvements from dietary changes can be noticed within a few days to a few weeks, but consistency is key. It's important to increase fiber and fluids gradually to give your body time to adjust.

Some of the best foods include prunes, berries, legumes, leafy greens, whole grains, and nuts. These foods are rich in both fiber and water, which are essential for regularity.