13 Ways To Promote Better Bowel Movements

Feature | man holding tissue paper outside | Ways To Promote Better Bowel Movements | loose bowel movements

Is constant constipation, stubborn diarrhea, and painful bowel movements ruining toilet time for you? Try these 13 ways to have better BMs.

RELATED: Constipation In Children: 11 Alkaline Foods To Relieve It

In this article:

  1. Constipation
  2. Diarrhea
  3. Bonus!

13 Ways To Improve Bowel Movements


1. Drink Coffee

For some people, drinking coffee can induce the urge to do number two. This is because coffee can stimulate the digestive muscles.

A study found that caffeinated coffee can stimulate the gut like how a meal can. Also, coffee may contain small amounts of soluble fiber that can improve the balance of the gut flora preventing constipation.

2. Up Probiotics Intake

Chronic constipation patients have shown to have imbalanced bacteria in the gut. Probiotics can improve the balance of the gut flora and may help prevent chronic constipation.

Additionally, they also produce lactic acid and short-chain fatty acids which may improve gut movements, making it easier to do number two.

This recent review of randomized trials found that probiotics can increase bowel movement frequency and improve stool consistency.

To increase your intake, you can try eating foods with probiotics like yogurt, sauerkraut, and kimchi or opt to take probiotic supplements.

3. Eat Prunes

Prunes are widely known as a natural constipation remedy for a good reason.

Aside from their fiber contents, they also have sorbitol—a kind of sugar alcohol with laxative effects.

In fact, there are studies suggesting prunes maybe more effective than fiber. Prunes are a palatable snack that can provide the easiest natural solution for constipation troubles. `

4. Drink Ginger or Peppermint Tea

Freshly brewed ginger tea with mint | Ways To Promote Better Bowel Movements

Herbal medicine experts are huge proponents of drinking ginger or peppermint tea to relieve constipation.

Ginger’s warming effect can increase body temperature that in turn helps in speeding up slow digestion while the hot water in the tea can further stimulate digestion providing relief for constipation.

Peppermint tea, on the other hand, has antispasmodic properties and carminative menthol which both can relax the digestive muscles allowing the easy passage of food.

Drink any of these twice a day to improve bowel activity.

5. Take Castor Oil

Castor oil is known to help with several abdominal pain issues like stomach ache, menstrual cramps, and constipation. It is a stimulant laxative that can cleanse the intestines and promote gut motion.

Castor oil has a really strong aroma making it quite challenging to consume it directly. Drinking milk, juice, or water with a teaspoon of castor oil may help.

6. Try Magnesium Citrate

Magnesium citrate is a known home remedy for constipation. It’s an osmotic laxative available online or in over-the-counter pharmacies.

Intake of moderate amounts of this compound can help in relieving constipation.

What is an osmotic laxative? This is an over-the-counter laxative that helps with constipation by increasing water flow into the intestines to produce softer stools.

RELATED: Constipation Natural Remedy With Alkaline Water – HOW IT WORKS [INFOGRAPHIC]


7. Follow the BRAT Diet

If you have very loose bowel movements, taking a BRAT diet might help end your misery. BRAT stands for:

  • Bananas
  • Rice
  • Apple sauce
  • Toast

What this diet does is combine bland foods with low fiber and high starch content to help produce more solid stool. Eating these foods will also increase your potassium and pectin levels.

Note that the BRAT diet does not provide balanced nutrition and should only be followed until one is feeling better and not longer than 2 days.

8. Avoid These Foods

These following kinds of food can irritate and put pressure on the gut that may worsen diarrhea:

  • high-fat foods
  • greasy foods
  • spicy foods
  • foods containing artificial sweeteners
  • foods with high levels of fructose

9. Use Lemon Essential Oil

bottle lemon essential oil | Ways To Promote Better Bowel Movements | loose bowel movements

Using essential oils can provide quick relief for diarrhea. Lemon, in particular, is a cleansing, detoxifying essential oil which can help in getting rid of toxins, virus, or bacteria a lot quicker.

If your diarrhea is causing nausea, its clean and fresh scent can also help when inhaled.

10. Drink Orange Peel Tea

Orange peel with its capability to stimulate digestion is a traditional digestive aid and diarrhea treatment.

When making this brew, only use organic oranges as non-organic ones may have pesticides or dyes.

Simple peel an orange and finely chop the peel. Then boil the peel in a pint of water.

Let it cool, strain, and drink. You can add honey to sweeten it, too!

11. Try Vinegar Water

Diarrhea may be caused by a bacterial infection. If this is the case, drinking water with apple cider vinegar can help.

Apple cider vinegar has antibiotic properties and has pectin which can soothe digestive spasms.

12. Drink Honeyed Water

Drinking a glass of water with honey can help with diarrhea.

A review of studies on the effects of honey with patients with diarrhea showed that using honey in oral rehydration solutions had lead to the duration reduction of bacterial diarrhea.

Starting your day with a cup of honeyed water may help reduce risks of diarrhea and other digestive disorders like gastritis and gastroenteritis.


13. Drink Alkaline Water

woman drinking water | Ways To Promote Better Bowel Movements | irregular bowel movements

If you want to decrease the occurrence of constipation or diarrhea and have consistent good bowel movements, consider drinking alkaline water instead of tap water to get its wonderful benefits.

Better Hydration

If water levels in the body are too low, the large intestine will absorb water our food waste. This results in harder stools and ultimately in constipation.

Drinking Tyent alkaline water, specifically, is much more hydrating because it has hydrogen, the smallest element known to man, allowing for easier and faster cell absorption.

If you get better hydration, you will have more satisfying trips to the toilet.

More Balanced Gut Flora and Body pH

Having acidic waste in the body may lead to constipation. It may also push the body to quickly expel harmful wastes which will lead to diarrhea.

Drinking alkaline water may help in keeping the gut flora and overall body pH more balanced leading to better bowel movements.


Knowing what to do when constipation or diarrhea strikes will help in managing the discomfort. But, it’s best if you stick to a lifestyle that will decrease the occurrence of these digestive problems.

Start by getting your very own water ionizer at home and drinking alkaline water instead.

Do you have any other tips that can help with irregular bowel movements? Share them in the comments section below!

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