Let’s Talk About Gut Health: Eating for Healthy Bowel Movements
It might not be the most glamorous topic, but talking about bowel health is important. Whether you’re dealing with constipation, diarrhoea, or irregular habits, your gut health has a huge impact on how you feel day to day. So what’s considered “normal”, and how can your diet help?
What’s a normal bowel motion?
A healthy bowel movement can happen anywhere from three times a day to three times a week. Ideally, stools should be soft, smooth, and easy to pass — think of a soft sausage shape (yes, that’s actually on the official Bristol Stool Chart!).
It’s normal to have occasional changes, but if things are often too slow, too fast, or uncomfortable, it might be a sign your gut needs a little extra support.
The Power of Fibre and Fluids
Fibre plays a major role in keeping everything moving — but not all fibre works the same way:
Soluble fibre (think… oats, beans, and fruits) absorbs water, forming a soft gel. This helps with constipation by softening stools, and with diarrhoea by soaking up extra fluid.
Insoluble fibre (think… wholegrains, vegetables, and seeds) adds bulk to your stools and keeps them moving. If you have diarrhoea, you might need to ease up on insoluble fibre for a little while.
Water is just as important! Staying hydrated helps fibre do its job properly. If you’re dealing with diarrhoea, you’ll also need to replace lost fluids — water and electrolyte drinks are great options.
For healthy adults, current Australian guidelines recommend aiming for at least 25g of fibre per day for women and 30g per day for men. Most people don’t meet these targets, so it’s worth keeping an eye on your intake.
Tips for a Happier Gut
Eat a mix of fibre-rich foods every day.
Stay well hydrated (mostly with water).
Try probiotic foods like yoghurt, kefir, or fermented veggies to support a healthy gut balance.
If bowel issues persist or are affecting your quality of life, it’s worth reaching out. Our friendly team at Health Management Dietitians can help with personalised advice to get your gut health back on track.
Your gut (and your mood!) will thank you!