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Bowel problems are rampant in people of all age groups. Common problems such as constipation and diarrhoea can take a toll on well-being. Many fail to regulate their bowel movements and suffer in silence. People often neglect early signs and don’t pay much heed to bowel health until it turns into a major concern. What they don’t understand is that proper bowl movement is very important for their overall health.We reached out to Dr. Parveen Yadav, Chief and Senior Consultant – Minimal Invasive & Robotic Thoracic Onco Surgery, Artemis Hospitals, in the matter. He helped us understand how simple things we do every day can help our system work better and lower the risk of getting piles, infections, constipation, and even colorectal cancer.
Practical tips for preventing constipation in everyday life (remedies for adults and kids)
“Eating enough fiber is one of the most important things you can do. Every day, eat fruits, vegetables, whole grains, seeds, and dals. Fiber makes poop bigger and easier to get rid of. It is also important to drink water. Exercise on a regular basis also helps with bowel movements. Walking for just 30 minutes can help your intestines work better and help you digest food better. Don’t sit for long periods of time, as a sedentary lifestyle can slow down how your bowels work,” he said.“Do not ignore the urge to pass stool. If you keep putting it off, you might get constipated and uncomfortable. Set aside a certain time each day, preferably in the morning, to work out,” he continued.70% of Indian women face gynecological problems: Doctor shares 7 ways to protect your healthThe blood sugar blind spot: Borderline HbA1c, fasting sugar, isn’t safe, warns doctorDr. Parveen also emphasised the limited consumption of processed foods. He said, “Limiting processed foods, too much red meat, smoking, and drinking can also help keep your colon healthy. Be on the lookout for warning signs like blood in the stool, unexplained weight loss, or changes in bowel habits that last for a long time. If you notice any of these, see a doctor right away.”Dr. Roy Patankar, Director, Gastrointestinal Surgeon, Laparoscopic Surgeon, and Digestive Endoscopist, Zen Multispeciality Hospital, Chembur, also spoke on why having healthy bowel movements is necessary.He said, “Keep your bowel movements smooth to deal with constipation, piles, and bloating. Swear by these vital tips right away.” He further shared tips to regulate bowel movements:
- Start your day with a glass of water. Having at least 2-3 litres of water per day will soften the stools and make it easier to pass.
- Concentrate on fiber by including fresh fruits, vegetables, and whole grains in the diet. This is so because the fiber makes the stool bulky and helps regulate your bowel movements. Ignoring the urge to pass stools can cause constipation. So, follow a structured schedule and pass bowels every day. Train yourself to go to the washroom same time each day.
- Exercise every day for an hour to ease digestion and bowel movements. Many are also unaware that stress and anxiety can impact bowel movements. Yes, that’s right! Stress can affect the gut-brain axis, increasing sensitivity and changes in microbiota composition, which can further lead to constipation or even diarrhoea.
Dr. Puneet Dhar, Senior Consultant and Chief Administrator- Surgical Services, Amrita Hospital, Faridabad, shared his experience and suggested daily habits to protect the gut.“In my years as a gastrointestinal surgeon, I have operated on advanced bowel diseases that did not appear overnight. Most of them grew quietly—over years of ignored signals, poor routines, and lifestyle shortcuts we normalised as ‘busy life problems’. The uncomfortable truth is this: the bowel is one of the most disciplined organs of the body. Treat it casually, and it retaliates—slowly, silently, and sometimes severely,” he stressed.Here are the daily habits Dr. Puneet strongly recommended for anyone who wants to protect their gut long before a surgeon is needed.
1. Your bowel runs on a clock—don’t keep resetting it
The intestine follows a predictable rhythm after gradual self-training from infancy. Repeatedly delaying bowel movements—because of meetings, travel, or lack of privacy—confuses this rhythm.Over time, the rectum stops responding properly, leading to chronic constipation, straining, fissures, and piles.Simple rule:When the urge comes, respect it. Morning hours—especially after waking up or after breakfast—are when the bowel works at its best. Ignoring this window is one of the most common mistakes I see, and people end up with evacuation problems and harder stools, which can lead to fissures, etc. Manual removal is also then resorted to, with its own attendant problems.
2. Hydration is bowel lubrication
Hard stools are rarely a mystery—they are often a hydration problem. After a full night’s sleep, your gut needs fluid before it needs caffeine.What I advise:
- Drink water soon after waking up. Adding honey or Lemon can make it appear medicated and healthier, but it’s the water that is most important.
- Avoid starting the day with tea or coffee on an empty stomach – it can actually irritate the upper tract in some people.
- Sip water steadily through the day, not all at once
- A well-hydrated bowel moves smoothly. A dehydrated one resists.
3. Fibre is not a diet trend—it’s gut insurance
Modern diets are dense in calories but poor in fibre. This creates stools that are small, hard, and difficult to pass. It was found half a century ago that African diets richer in fibre than Western food improved food transit and lowered cancer, appendicitis, diverticulitis, and even other lifestyle disorders like diabetes, fatty Liver and heart disease! Now we know that it improves and maintains the gut microbiome and improves longevity and quality of life.Your gut prefers:
- Vegetables that grow above ground
- Seasonal fruits with natural fibre
- Whole grains and traditional millets
- Pulses and legumes
- Fibre gives stools structure and volume—exactly what the bowel needs to function efficiently.
4. Your toilet posture matters more than you think
Human anatomy is designed for squatting, not sitting. Sitting toilets force the rectum into an awkward angle, increasing strain with poorer evacuation. This is one area, along with the use of water cleansing after stools, which could suggest why Indians may have healthier toilet habits than those in the West!Practical fix:Use a small stool under your feet while sitting on the toilet. This simple adjustment straightens the rectal passage and reduces pressure—something I routinely recommend to patients with piles and fissures, as older people find it more difficult to use the Indian style toilet
5. A sedentary body creates a sluggish bowel
The intestine responds directly to movement. Any activity that involves abdominal muscles will help intestinal contents move, especially as the large intestine relies more on mass movements rather than peristalsis seen in the rest of the gut! Long hours of sitting slow bowel contractions, causing gas, bloating, and constipation. That’s why all protocols of faster recovery after surgery involve active ambulation!
- Non-negotiable habits:
- Daily walking
- Gentle stretching
- Breaking long sitting hours
- Your bowel moves best when you do.
6. Eat predictably—your gut dislikes surprises
Irregular eating patterns confuse digestion. Skipped meals, late dinners, and erratic food timings disrupt gut coordination.Gut-friendly discipline:
- Fixed meal timings
- Lighter dinners
- At least a two-hour gap between dinner and sleep
A predictable routine keeps bowel movements predictable. Also helps to listen to your own body with regards to foods which regularly cause ‘stomach upsets” as many people may have specific food disagreements which are avoidable.
7. Laxatives are not a lifestyle solution
Frequent use of laxatives—herbal or chemical—weakens natural bowel reflexes. Over time, the intestine forgets how to work independently and needs increasing doses of laxatives with their own attendant problems.If constipation persists beyond a short period despite lifestyle correction, it is time for medical evaluation—not stronger powders or syrups. It could be a harbinger of a subtle obstruction, and you may need internal evaluation by copies or scans, especially if it is of recent onset.
8. The bowel speaks softly—learn to listen
Many serious bowel conditions begin with subtle warnings that people ignore out of embarrassment or fear.Do not ignore:
- Blood in stools
- Persistent constipation or diarrhoea
- Unexplained weight loss
- New changes in the stool pattern
Dr. Puneet shared his perspective and said, “Most bowel surgeries I perform could have been avoided with timely attention to daily habits. A healthy gut does not demand drastic measures—only consistency. Your bowel does not need special detoxes or expensive supplements. It needs water, fibre, movement, routine, and respect.”“Early consultation can prevent major disease and major surgery. Even cancers can be prevented by finding and removing polyps and other premalignant conditions without surgery. In the west Routine colonoscopy is recommended after the forties and in high-risk groups even earlier, but has not been uniformly adopted in India, possibly because of availability, but this may change with increasing incidence of cancers,” he concluded.If you want to keep your bowels healthy for life, small and regular habits can make a big difference.Medical experts consulted This article includes expert inputs shared with TOI Health by: Dr. Parveen Yadav, Chief and Senior Consultant – Minimal Invasive & Robotic Thoracic Onco Surgery, Artemis HospitalsDr. Roy Patankar, Director, Gastrointestinal Surgeon, Laparoscopic Surgeon, and Digestive Endoscopist, Zen Multispeciality Hospital, ChemburDr. Puneet Dhar, Senior Consultant and Chief Administrator- Surgical Services, Amrita Hospital, FaridabadInputs were used to explain the contributing factors of gut issues and what are the daily habits that can ensure a healthy gut.
