Top bowel tips
- drink plenty of water
- avoid caffeine
- eat fibre
- exercise
- go when you feel the first urge
- after breakfast, sit on the toilet for 15-20 minutes and wait for the ejection reflex- which does exactly what it says
- take your time on the toilet
- raise feet on a stool, lean forwards
- don’t hold breath, ssss, grrrr, or moo
- do a pelvic floor contraction when the bowel movement is done to encourage complete closing
- congratulate yourself on releasing the poo hostage
