Do you know the 6 secrets for staying regular?

The information in this article is for educational purposes only and is not intended to replace medical advice from your doctor. 

We all use the bathroom multiple times a day. We don’t usually give it much thought, unless we notice something seems different. Maybe your bowel movements (BMs) start coming more frequently. Or maybe they’re happening less often.

Being regular doesn’t look the same for everyone. There is no typical number of bowel movements a person should have. Experts say healthy BM frequency can range from three times a day to three times a week.

Want to learn even more about healthy digestion? Take our six-question, information-packed quiz.

1. How does fiber affect your stool?

A. It causes constipation.
B. It lowers your chance of being constipated.
C. It has no effect.

ANSWER: B. Fiber keeps food moving through your digestive system.
Fiber will also help soften your stool. Most Americans consume only about 15 grams of fiber per day, and they need more.

Women should aim for:

• 28 grams of fiber daily if you’re 19 to 30 years old
• 25 grams daily if you’re 31 to 50
• 22 grams daily if you’re over 50

For men:

• 34 grams of fiber per day if you’re 19 to 30
• 31 grams daily if you’re 31 to 50
• 28 grams daily if you’re over 50

Good sources of fiber include whole fruits and vegetables (not juice), beans and legumes, nuts and seeds, and whole grains.

Have questions about your health? A Health and Well-Being Assessment is a great time to get answers from a licensed clinician — plus, it’s part of your plan. Call Matrix Medical Network at 855-204-1752 (TTY: 711) or schedule online. (Weekdays: 8 a.m. to 11 p.m. ET; Saturday: 9 a.m. to 5 p.m. ET)

2. Speaking of fiber, you might have heard that prunes help with constipation. Why?

A. They’re high in insoluble fiber.
B. They’re high in soluble fiber.
C. They’re high in vitamin C.

ANSWER: A and B. Prunes are high in both of these types of fiber.
Prunes are a great way to help keep yourself regular. The soluble fiber draws water into your stool. This makes the stool softer, so it’s easier to pass. The insoluble fiber adds bulk to the stool and appears to help food pass more quickly through the stomach and intestines.

You may be tempted to drink prune juice instead. But whole prunes have more fiber than juice. Eat prunes in moderation at first. If you overdo it, you can end up with the opposite problem: diarrhea. If your body tolerates them well, eating 5 to 10 prunes a day could make a difference in your bowel movements.

Recommended reading: How to tell if your BMs are normal

3. True or false: You can avoid constipation by drinking just 1 cup of water per day.

ANSWER: False. It takes a lot more than a cup to stay regular.
While individual needs vary, the Mayo Clinic’s recommendation is for women to drink 11½ cups of water a day. Men should have 15½ cups. Rather than counting all your cups, a good rule of thumb is to have water with every meal and snack, and sip often throughout the day. When you drink enough water throughout the day, you’re less likely to be constipated.

Keep in mind, though, that you don’t have to rely solely on water to meet your fluid needs. Certain foods and other beverages can also help you hit your target.

For example, many fruits and vegetables, such as watermelon and spinach, are almost 100% water by weight. In addition, beverages like milk, juice, and herbal teas are mostly water.

4. True or false: Your mental well-being affects how regular your bowel movements are.

ANSWER: True. There’s a definite mind-gut connection.
When your body experiences stress or anxiety, hormones and other chemicals are released. This causes the balance of bacteria in your gut to get thrown out of whack. The result of this chain of events can affect the movement and contractions of your intestines.

High levels of stress and anxiety can also torpedo your quality of life. Find ways to de-stress and make time for self-care. Take a short walk every day, join a yoga class, or add some breathing exercises into your daily routine.

5. Ideally, how often should you eat red meat and/or processed meat?

A. Daily
B. 5 times per week
C. Less than twice a week

ANSWER: C. Red meat and processed meat should be once-in-a-while foods.
It’s a good idea to limit the amount of red meat and processed meat you eat. Processed meats include items such as ham, sausage, deli meats, and hot dogs.

According to research from the International Journal of Epidemiology, having red and/or processed meats less than twice a week is ideal. If you eat them four or more times a week, you may increase your risk of developing colorectal cancer.

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6. True or false: Exercising regularly will help keep you regular.

ANSWER: True. Moving your body helps move waste through your system.
According to the Physical Activity Guidelines for Americans, most of us should get 150 to 300 minutes (2½ to 5 hours) of moderate-intensity aerobic physical activity a week. Another approach is to get 75 to 150 minutes (1 hour and 15 minutes to 2½ hours) a week of high-intensity aerobic physical activity.

And here’s how exercise relates to your stool: When you exercise, your breathing rate, heart rate, and blood flow all increase. Your intestines’ muscles contract and, as a result, your stool can move more quickly.

If you don’t exercise much, start a little at a time and try different things to discover workouts that are fun for you. It’s also good to talk to your health care provider about ways you can exercise safely.

Find simple tips for starting a fitness routine here.

An important note

Check in with your doctor if you’re experiencing ongoing constipation. This can be an indicator for several conditions, including the following:

• Diabetes
• Motility conditions
• Thyroid disease

In addition, new instances of constipation may be a reason to talk to your health care provider about scheduling a screening for colorectal cancer.

Tip: A Health and Well-Being Assessment is a good time to discuss your risk factors for colon cancer with a health professional. The clinician may give you a special kit to collect a stool sample. Learn more about in-home health visits here. To schedule yours, call 855-204-1752.

Sources:

Frequency of bowel movements: Cleveland Clinic
Average daily fiber intake: Harvard T.H. Chan School of Public Health
Recommended daily amounts of fiber: Dietary Guidelines for Americans 2020–2025
Prunes and fiber: University of Illinois Urbana-Champaign
Soluble and insoluble fiber: National Library of Medicine: MedlinePlus
Daily water consumption recommendations: Mayo Clinic
Anxiety and digestion problems: Harvard Health Publishing
Red meat and colorectal cancer: International Journal of Epidemiology
Physical activity guidelines: Physical Activity Guidelines for Americans
Exercise and constipation: World Journal of Gastroenterology
Constipation and other health conditions: Mayo Clinic

Cited sources were last reviewed on 12/2/2025

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