Maintaining a Healthy Bowel – PIL1584 Version 1

Introduction

Keeping your bowels healthy is essential for healthy living. It is important to know what can cause poor bowel habits. Poor bowel habits can lead to constipation (being unable to poo) and/or faecal incontinence (no control over when you need to poo) which is often uncomfortable and can be painful. This leaflet gives you information which will help you keep your bowels healthy.

Normal bowel function

The role of the bowel is to digest (break down) food that we eat and absorb the nutrients from the digested food into the blood stream.

The bowel then gets rid of the waste products from the food that the body cannot use. Normal bowel function is when stools (poo) is passed regularly with minimal effort, no straining and without the need for laxatives (medication to help you have a poo).

Some people empty their bowels several times a day, but others have several days between bowel movements. Only a few people open their bowels once a day.

What will help to make your bowel healthier?

Dietary Fibre

Fibre is the non-digestible part of foods which pass through the stomach and bowel to help bulk up the stools (poo). Fibre is important for maintaining a healthy bowel, it can improve the stools consistency and regularity. You can improve fibre intake by eating more of these foods.

• Cereals such as bran, weetabix, porridge and muesli.
• Choose wholemeal or seeded bread instead of white bread.
• Brown pasta and rice.
• Dried fruits such as apricots and prunes contain a lot of fibre.
• Add oats, nuts and seeds to your cooking.
• Pulses are a good source of fibre – lentils, peas and beans.

Fruit and Vegetables

Aim to eat 5 portions of fruit or vegetables daily. Fresh, frozen, tinned or dried.

• Leaving the skin on apples and pears increases the fibre you get from them.
• Adding dried fruit and nuts to your breakfast cereal.
• Having snacks such as nuts or dried fruits.
• Try to have vegetables with your main meal.
• Avoid overcooking vegetables.

Fluids

It is very important to drink plenty of fluids. At least 8 cups/glasses a day (2 litres made up of water, juice, tea or coffee). Drinking less than this can cause constipation (passing infrequent hard stools).

Drinking too much alcohol, energy drinks or drinks containing a lot of artificial sweeteners can cause stools to be more frequent and loose.

It is important to drink more fluids in hot weather and when exercising.

Remember

It is important to increase fibre gradually over 3 to 5 days to avoid bloating and discomfort of the tummy. Fibre and fluids work together to make sure you have regular comfortable bowel movements.

Try to eat 3 meals a day as this will encourage the bowel to empty regularly.

Activity

Increasing your activity can also improve your bowel function. Aim for 30 minutes a day.

• Walking
• Gardening
• Housework
• Cycling
• Aerobics or chair aerobics
• Swimming

Your GP can offer advice and support regarding this if you have health issues.

Routine

• Start the day with a hot drink such as water with lemon, tea or coffee. This helps to stimulate your body’s rhythm.
• Eat breakfast. This encourages your bowel to move the stools into the rectum, this increases the urge to have your bowels opened.
• After breakfast you could do 10 minutes exercise of your choice.

This routine can be used after each meal.

Do not ignore the urge to have your bowels open. Putting off the urge can be a cause of constipation or lead to urgency. Try to work with your body’s natural rhythm.

Toilet positioning

• Legs apart
• Knees higher than hips by using a footstool
• Sit upright resting your elbows on your thighs

This helps the pelvic floor relax and straightens the rectum.

Brace and lift technique

This technique is used to help coordinate opening of your bowels.

Step one

• Keeping your shoulders down, take a deep breath that makes your tummy and waist widen.
• Hold that breath and push out your tummy like a beach ball. This creates pressure in your abdomen (tummy).
• If you now say “idge” you will feel your anus bare down.

Step Two

• To poo the bottom muscles need to be relaxed.
• Give your anus muscle a squeeze so you have lifted that muscle and then relax. Relax again – this is the correct position for pooing.
• From step one, try saying “idge” at the same time as relaxing your bottom to enable pooing.

You can repeat steps one and two several times to help pooing.

Reviewing Medication

Some medications can have an effect on how your bowels work. Medications such as pain killers, antidepressants and iron tablets can cause constipation.

Medications such as diabetic tablets, antibiotics and antacids can cause loose stools (poo) which can lead to faecal incontinence. You can organise a review with your GP or pharmacist.

Discuss your laxatives with your healthcare professional and always let them know about any medications you take, no matter where you get them from.

More than one laxative can relieve constipation. Too much may make your stools loose.

Your Clinical Nurse Specialist will complete an assessment and support you with treatment and or bowel management to reduce your risks of constipation, poor emptying and faecal incontinence to improve your quality of life.

The Bristol Stool Chart

The Bristol Stool Chart is a guide that healthcare staff use which shows the different types of stool you may pass. It can be one or several types every time you open your bowels to have a poo.

Type 4 is a normal poo and Type 1 and 2 are constipated poo.

Contact Numbers

If you need any further advice or have any problems please contact the Colorectal Unit.

University Hospital North Tees

Colorectal Unit
Telephone: 01642 624399
Monday to Friday 8am to 4pm

Comments, concerns, compliments or complaints

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Telephone: 01642 624719
Freephone: 0800 092 0084
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Leaflet feedback

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