Constipation, Healthy Bowel Habits, and What You Can Do About It

Hello everybody! Today’s going to be a fun one—we’re diving into a topic that everyone deals with but not everyone likes to talk about: constipation and healthy bowel habits.

Whether you’ve had trouble going, noticed your stool looks different, or just want to understand how to keep things moving smoothly, this post is for you.

The Bristol Stool Chart: What’s Normal?

A great place to start is with the Bristol Stool Chart, which helps us categorize bowel movements:

• Type 1–2 → Hard, lumpy stools (constipation zone).

• Type 3–4 → Sausage or snake-like, smooth and easy to pass (this is ideal!).

• Type 5–7 → Softer, mushy, or watery stools (diarrhea spectrum).

It’s normal for things to fluctuate—travel, changes in diet, hydration, or stress can shift us temporarily—but ideally, we want to live in that Type 3–4 range most of the time.

How Often Should You Go?

“Normal” can range from 3 times per day to once every 3 days. The key is knowing your baseline.

👉 If you usually go daily and suddenly skip several days, that may be constipation for you—even if someone else’s “normal” is every third day.

What Is Functional Constipation?

Doctors define functional constipation as having at least two of the following with more than 25% of bowel movements:

• Straining

• Hard, lumpy stools (Type 1–2)

• Sensation of incomplete emptying

• Sensation of blockage

• Needing to use manual maneuvers (like vaginal splinting) to help stool pass

• Fewer than 3 spontaneous bowel movements per week (without laxatives)

This can be frustrating, uncomfortable, and disruptive—but it’s also very treatable once we understand what’s driving it.

What Actually Happens During a Bowel Movement

Believe it or not, pooping is a coordinated process between your colon, rectum, and pelvic floor muscles.

1. Resting phase → Pelvic floor is lightly active, maintaining continence.

2. Preparatory phase → Rectum fills, creating the urge to go.

3. Expulsive phase → Colon contracts in waves, pushing stool down. Pelvic floor relaxes (“moves to the basement”) to allow passage.

4. Termination phase → Pelvic floor returns to resting tone.

When this process isn’t smooth—like if your pelvic floor stays too tight—you may end up with constipation or straining.

Supporting Healthy Bowel Movements

Here are some ways to encourage easier, healthier bowel habits:

1. Nutrition & Hydration

• Eat plenty of plants and fiber-rich foods (whole fruits/veggies > juices/purée).

• Reduce sugar and alcohol, which can inflame and slow digestion.

• Drink half your body weight in ounces of water daily, more if active, nursing, or in hot weather.

2. Optimize Toilet Position

• Increase hip flexion → Bring your knees up toward your chest. A Squatty Potty or small stool under your feet helps relax the pelvic floor and straighten the rectum for easier passage.

• Think “backpacking in the woods” — squatting is nature’s best bathroom posture!

3. Relax the Pelvic Floor

• Don’t hold your breath or strain.

• Take a deep inhale, then exhale while keeping the pelvic floor relaxed (in the “basement”).

• Practice staying relaxed and open while breathing.

4. Exercise & Movement

Regular physical activity boosts gut motility, helping things move along naturally.

5. Abdominal Massage

Gentle belly massage can help stimulate the colon. Picture your colon as a looped driveway—move stool “cars” closest to the exit first, then work your way around. Combine with deep breathing for even better results.

Fissures, Hemorrhoids, and Diarrhea

• Anal fissures = small painful tears at the anal opening, often from straining.

• Hemorrhoids = usually painless bleeding during bowel movements, sometimes with prolapsing tissue.

Risk factors: pregnancy, chronic constipation, prolonged straining.Helpful strategies: improve blood flow with pelvic floor relaxation/exercises, warm sitz baths, general exercise, and avoiding straining.

On the other end, functional diarrhea happens when stool moves too quickly through the intestines. Increasing fiber helps slow things down so the intestines can absorb water and form normal stool.

Why an Evaluation Matters

There’s no one-size-fits-all when it comes to bowel health. Constipation, diarrhea, and straining can come from:

• Pelvic floor dysfunction

• Nervous system imbalances

• Lifestyle and diet factors

• Pregnancy or postpartum changes

That’s why it’s so important to get evaluated. With a proper assessment, we can uncover your root causes and build a personalized plan to help you get relief.

Let’s Work Together

At Ascend Pelvic Health, I help women understand their bodies and get lasting relief from constipation, urgency, leakage, and other pelvic health concerns.

👉 If bowel habits are interfering with your life, don’t just tough it out. Reach out today to schedule your evaluation and start building healthy, sustainable bowel habits that truly work for you.

✨ Quick fixes are helpful, but real progress comes from understanding what your body needs. Let’s uncover the root cause and get you back to feeling confident and comfortable.

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