Nobody loves talking about it, but almost everyone wants to be "regular." The good news is that a few everyday habits, most of them free, have solid support for keeping things moving comfortably.
Written by Vita Globe Editorial Team | Reviewed against NIH guidance, AGA-ACG and BDA guidelines, and peer-reviewed research
How can I be more regular naturally?
Build a routine around fiber, fluids, movement and consistent bathroom time. Aim for about 22 to 34 grams of fiber a day, added gradually, with enough fluid[2]. Kiwifruit, prunes and rye bread have trial support in adults with chronic constipation[3], and your colon is most active after waking and after meals[5], so a relaxed after-breakfast bathroom slot can help.
Caveat: "Regular" varies from person to person. Ongoing constipation, or a sudden change in your bowel habits, should be checked by a doctor.
In this article
What does "regular" actually mean?
There's no single normal. Some people go once or twice a day; others go every other day. NIDDK notes that bowel patterns vary and that only you know what's normal for you. Constipation generally means fewer than three bowel movements a week, or stools that are hard, dry, lumpy or difficult to pass[1].
Stool form tells you as much as frequency. The Bristol Stool Form Scale, a seven-point chart from hard lumps to watery, was shown to reflect how quickly food moves through the gut[7]. Soft, formed stools that are easy to pass (types 3 to 4) are generally the goal.
Does timing matter?
Yes. In a 24-hour study of colon activity in healthy adults, activity dropped overnight and rose after waking and after meals[5]. You can work with that rhythm:
- Wake and eat at roughly the same times each day.
- Give yourself a few relaxed minutes on the toilet after breakfast, even if you don't feel a strong urge yet.
- Don't ignore the urge when it comes. Putting it off regularly can make stools harder.
Our morning gut health routine puts this into a simple daily sequence.
Which foods and drinks help most?
Fiber, added slowly. NIDDK recommends about 22 to 34 grams a day for adults, from whole grains, beans, fruits, vegetables and nuts, increased a little at a time[2]. See how much fiber you need per day.
Fluids. Water and other liquids help fiber work and keep stools soft[2].
Specific foods. The 2025 British Dietetic Association guideline, based on 75 randomized controlled trials, made recommendations for several foods and drinks in adults with chronic constipation[3]:
| Food or drink | Easy way to add it |
|---|---|
| Kiwifruit | Two with breakfast, or sliced into yogurt |
| Prunes | A small handful as a snack |
| Rye bread | Swap for white toast or sandwich bread |
| High-mineral water | Check the label for mineral content |
The guideline graded the evidence as very low to moderate quality overall, so these are sensible options to try rather than guarantees[3].
Movement. Exercise programs improved constipation symptoms in trials; a short walk after meals is an easy start.
Does how you sit on the toilet make a difference?
It may. Raising your knees above your hips with a small footstool puts you in a more squat-like position. In a study of healthy volunteers, using a defecation posture device was linked with less straining and shorter time on the toilet[6].
Other simple tips: lean forward with your elbows on your knees, relax your belly, and avoid scrolling your phone for long stretches on the toilet.
The honest summary
- Normal frequency varies; stool form matters too[1][7].
- Work with your body's morning and after-meal rhythm[5].
- Fiber and fluids are the foundation[2].
- Kiwifruit, prunes, rye bread and mineral-rich water have trial support[3].
- A footstool may make going easier[6].
When do supplements make sense?
If food changes aren't enough, fiber supplements are a common next step. A joint American Gastroenterological Association and American College of Gastroenterology guideline suggests fiber supplementation for adults with chronic constipation, alongside other treatment options a doctor can recommend[4]. The BDA guideline also reviewed fiber supplements and specific probiotics, with results that varied by product[3].
For more detail, see fiber gummies for constipation and magnesium citrate for constipation.
Our option
Vita Globe The Happy Gut Bundle
A simple way to add a daily gut routine to the habits above: Sugar Free Prebiotic Fiber Gummies, Apple Cider Vinegar Gummies with "the Mother," and Super Probiotic Gummies with live cultures including Bacillus coagulans and Bifidobacterium lactis. It's designed to support digestive health as part of a routine, not to treat constipation. Follow each label's suggested use.
Frequently asked questions
How often should you poop?
Anywhere from a few times a week to a few times a day can be normal. Fewer than three a week, or hard stools that are difficult to pass, may signal constipation[1].
What can I eat to poop in the morning?
A fiber-rich breakfast with fluid is a good start. Kiwifruit, prunes and rye bread are well-studied options[3], and eating itself triggers colon activity[5].
Does coffee make you poop?
For some people it does. Coffee can increase activity in the lower colon, but responses vary.
Can probiotics help you be more regular?
Some specific strains have shown benefits in trials, but results differ by strain and product[3]. See signs your probiotic is working.
When should I see a doctor about constipation?
If constipation lasts weeks, keeps coming back, or comes with blood in your stool, weight loss, severe pain or a sudden change in habits, talk to your healthcare provider[1].
Sources
- National Institute of Diabetes and Digestive and Kidney Diseases. Definition & Facts for Constipation. niddk.nih.gov
- National Institute of Diabetes and Digestive and Kidney Diseases. Eating, Diet, & Nutrition for Constipation. niddk.nih.gov
- Dimidi E, van der Schoot A, Barrett K, et al. British Dietetic Association guidelines for the dietary management of chronic constipation in adults. J Hum Nutr Diet. 2025;38(5):e70133. doi:10.1111/jhn.70133
- Chang L, Chey WD, Imdad A, et al. American Gastroenterological Association-American College of Gastroenterology clinical practice guideline: pharmacological management of chronic idiopathic constipation. Am J Gastroenterol. 2023;118(6):936-954. doi:10.14309/ajg.0000000000002227
- Rao SSC, Sadeghi P, Beaty J, et al. Ambulatory 24-h colonic manometry in healthy humans. Am J Physiol Gastrointest Liver Physiol. 2001;280(4):G629-G639. doi:10.1152/ajpgi.2001.280.4.G629
- Modi RM, Hinton A, Pinkhas D, et al. Implementation of a defecation posture modification device: impact on bowel movement patterns in healthy subjects. J Clin Gastroenterol. 2019;53(3):216-219. doi:10.1097/MCG.0000000000001143
- Lewis SJ, Heaton KW. Stool form scale as a useful guide to intestinal transit time. Scand J Gastroenterol. 1997;32(9):920-924. doi:10.3109/00365529709011203
About the Vita Globe Editorial Team
The Vita Globe Editorial Team researches and writes our wellness content, working from peer-reviewed research, systematic reviews and guidance from bodies such as the NIH and the FDA. We cite our sources inline and update articles when the evidence changes.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. This article is for informational purposes only and is not a substitute for medical advice. Talk to your healthcare provider before starting any new supplement, particularly if you are pregnant, nursing, taking medication, or caring for a child.
