You eat vegetables.
You eat fruit.
You have potatoes, sweet potatoes, maybe some whole grains too.
So you think your bowel should be working perfectly.
Then comes the moment of truth.
You sit on the toilet—and nothing much happens.
Or something happens, but it takes far more effort than it should.
You may even think:
"What else am I supposed to eat?"
The surprising answer may be that your problem isn't simply a lack of fiber.
Fiber Needs Water
We often hear that fiber is good for digestion, and that's true.
Vegetables, fruits, potatoes, sweet potatoes, beans and whole grains can all contribute useful fiber to your diet.
But there is another part of the equation that is easy to forget:
Water.
Some types of fiber absorb water and help add bulk and softness to stool. If you suddenly increase your fiber intake but aren't drinking enough fluids, you may not get the comfortable bowel movement you expected.
In some people, adding lots of fiber without enough fluid can even make constipation feel worse.
So don't think only about:
"Am I eating enough fiber?"
Also ask:
"Am I drinking enough?"
Your Body Likes a Routine
Have you noticed that your body sometimes seems to have its own timetable?
For many people, the morning is when the urge to have a bowel movement is strongest.
You wake up, have breakfast, drink something, and your digestive system starts becoming active.
Then nature calls.
If you regularly ignore that urge because you're rushing to work, going out, or simply don't feel like using the toilet yet, you may eventually find that your bowel habits become less predictable.
Your body isn't a clock, of course.
But it does like routines.
Movement Helps Too
Another piece of the puzzle is surprisingly simple:
Move your body.
Walking, household activities and regular physical activity can help keep your digestive system moving.
You don't necessarily need an intense workout.
Sometimes a regular walk is a much more realistic habit than promising yourself you'll exercise for an hour every day—and then doing nothing.
Your gut doesn't care about your ambitious plans.
It likes consistency.
What About That Wonderful Feeling After You Poop?
Now we come to the slightly funny part.
Have you ever had a good bowel movement after feeling uncomfortable for hours and thought:
"Ahhh... much better."
Of course you have.
It isn't just imagination.
When stool has been sitting in the bowel and you're feeling bloated, full, or uncomfortable, finally passing it can bring genuine physical relief.
And when your body feels better, your mood can improve too.
But here's where we need to be careful with a popular claim about serotonin.
You may have heard that serotonin is the "happy hormone."
Serotonin is actually a neurotransmitter and signaling molecule, and a large amount of the body's serotonin is produced in the gut.
It plays important roles in the digestive system, including helping regulate intestinal movement.
But you don't poop and suddenly release serotonin that makes you happy.
That's a much too simple explanation.
The connection between the gut and the brain is real, though.
Your Gut and Your Brain Talk to Each Other
Your digestive system and brain are constantly communicating.
That's one reason your stomach can feel different when you're nervous.
Think about the feeling of butterflies in your stomach before an important event.
Your emotions can affect your digestion.
And your digestive condition can affect how you feel physically and emotionally.
So when you've been uncomfortable, bloated, or struggling to pass stool—and then finally get relief—it isn't surprising that you may feel more comfortable and even more cheerful afterward.
Sometimes a good morning bowel movement really can feel like you've started the day on the right foot.
Funny?
Yes.
But there's some biology behind it.
Don't Chase Fiber Alone
If you're trying to improve your bowel habits, don't fall into the trap of thinking that simply adding more and more fiber is always the answer.
Instead, look at the bigger picture:
Eat a variety of fiber-rich foods.
Drink enough fluids.
Stay physically active.
Don't regularly ignore the urge to go.
Give yourself enough time instead of rushing.
Pay attention to what your own body responds to.
And increase fiber gradually if your current diet is low in fiber. A sudden large increase can leave some people feeling bloated and uncomfortable.
When Constipation Keeps Coming Back
Occasional constipation happens to many people.
But persistent or recurring constipation deserves attention, especially if it is a new change for you.
And don't simply keep adding fiber if you're struggling for a long time.
Speak with a healthcare professional if constipation is persistent or severe, or if you have warning signs such as blood in the stool, unexplained weight loss, significant abdominal pain, vomiting, or a sudden change in your normal bowel habits.
Maybe We Should Stop Being Embarrassed About Pooping
We talk about food all the time.
We discuss calories, protein, vitamins, sugar and fat.
But what happens after we eat is just as important.
Your bowel movements can tell you something about how your digestive system is functioning.
And yes, there is nothing particularly glamorous about sitting on the toilet.
But when everything works properly, you probably don't think about it at all.
Until it doesn't.
So perhaps the next time you finish a comfortable bowel movement and think,
"That feels good."
Don't be embarrassed.
Your digestive system just did an important job.
And maybe that's one of life's simplest pleasures.
Want to learn more about constipation?
EatingWell has also looked at some of the less obvious reasons people can become constipated—even when they think they're eating reasonably well. Read more at EatingWell
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