Many people assume that having a bowel movement every few days is “normal” because it’s common. However, infrequent elimination is a sign that your digestive system isn’t functioning optimally. Ideally, you should have at least one bowel movement daily to ensure your body is efficiently removing waste and toxins.
This is especially true for women in their menopausal years (pre, perimenopausal & postmenopausal) because many women are already struggling with hormonal weight gain, changing body composition, fatigue, sleep disruption and more. So adding bloating from not having a regular poop is not a good thing at this stage of life!
My New Client Found Relief in 24 Hours!
I recently took on a new perimenopausal client who came to me to help them with a long list of health issues including weight gain, hypothyroidism, sleep issues, stress & anxiety, loss of libido, joint/body pain, to name a few.
My approach as a Holistic Nutritionist is to always start with the gut and digestion to get things moving optimally, meaning at least one bowel movement every single day. As you will read below, slow bowels lead to so many other health issues so this should always be the first place to start.
I always want things to be super simple for my clients to follow. Nobody wants a complicated plan to follow that feels overwhelming from the get-go. I told her to start taking magnesium bisglycinate or citrate every day (200-400mg); to start adding 1/2 tsp of psyllium husks to her water daily; to drink 2-3L of water daily; and to increase her intake of vegetables and fruit to get more fibre and help her thyroid health too.
Guess what happened next? She began having a daily bowel movement after just a short 24-hour period (and every day thereafter!). She wrote to me and said this on Day 6: "The fibre is working! I just want to let you know that you are a genius. I literally feel 5lbs lighter and actually wore my jeans yesterday!".
Why Regular Elimination Matters
Detoxification
The colon plays a key role in removing toxins from the body. When waste sits in the digestive tract for too long, toxins can reabsorb into the bloodstream, leading to bloating, fatigue, and skin issues.
Gut Microbiome Health
A sluggish gut can disrupt the balance of your gut bacteria, leading to inflammation, weakened immunity, and even mood disturbances.
Nutrient Absorption
Constipation may signal slowed digestion, which can impair nutrient absorption and lead to deficiencies over time.
Comfort and Energy
Regular bowel movements prevent the discomfort of bloating, cramping, and the sluggish feeling that often accompanies infrequent elimination.
What Causes Infrequent Bowel Movements?
Dietary Choices
Low fibre intake, dehydration, and excessive processed foods can slow digestion due to the extra sodium, unhealthy fats, processed oils, sugar, and more.
Stress
Chronic stress impacts the gut-brain axis, slowing digestion and affecting bowel motility.
Sedentary Lifestyle
Physical inactivity reduces gut motility, making it harder for waste to move through the colon.
Hormonal Changes
Fluctuations in hormones, particularly during menstruation, pregnancy, or menopause, can slow digestion.
Underlying Health Conditions
Hypothyroidism, IBS, or certain medications can contribute to irregular bowel movements.
How to Get Regular Naturally
Increase Fibre Intake
Eat 25–30 grams of fibre daily from whole foods like fruits, vegetables, legumes, and whole grains. Fibre adds bulk to stool and promotes motility.
Stay Hydrated
Drink at least 2-3L of water daily. Dehydration can harden stool and slow its passage through the colon.
Get Moving
Regular exercise stimulates digestion. Even a brisk walk after meals can encourage regularity.
Optimize Gut Health
Include probiotic-rich foods like yogurt, kefir, and fermented vegetables to support healthy gut bacteria. You could also consider adding a probiotic daily to your regime if you are into supplements.
Chew Food Thoroughly
Proper chewing aids digestion, reducing strain on your gut and promoting smoother elimination.
Establish a Poop Routine
Train your body by setting aside time each morning to sit on the toilet, even if you don’t feel an immediate urge.
Try Natural Remedies
Magnesium citrate or bisglycinate can soften stools and ease elimination. Herbal teas like peppermint or ginger can soothe the gut and encourage movement.
Manage Stress
Practice mindfulness, yoga, or deep breathing to calm your nervous system and improve digestion.
When to Seek Medical Advice
If you experience persistent constipation, blood in your stool, severe pain, or unintentional weight loss, consult a healthcare professional. These could be signs of an underlying issue that requires treatment.
While pooping every three days may be common in our society today because of the reasons mentioned above, it’s not optimal for your health. Regular bowel movements are essential for detoxification, gut health, and overall well-being. By making simple lifestyle adjustments, you can naturally support your body’s ability to eliminate waste and feel your best every day.
Looking to get to the bottom of your Constipation or other digestive health issues?
Book a 30-minute complimentary wellness call today with Jodie, Founder of Clean Kiss Lifestyle.
About Jodie:
As a certified holistic nutritionist (CNP), non-toxic skincare formulator & skin health expert, and movement teacher, I help ambitious women overcome midlife health challenges such as gut & digestive issues, hormonal balance, skin issues, stress & anxiety, sleep disruptions, exhaustion, and unwanted weight gain.
While experiencing menopausal symptoms is normal, they don't have to dominate your life and render you unable to cope.
Through a personalized health plan focusing on three pillars of nutrition (EAT), movement (MOVE) and non-toxic living (LIVE), I empower women to feel better in order to achieve their career and life goals.
Read more about Clean Kiss Lifestyle and the Holistic Nutrition services they offer to help you Thrive with Vitality in menopause including personalized 1:1 health plans and monthly meal planning memberships.
