The Scoop on Poop: How to Keep Things Moving Smoothly

By Corinne Davidson

Good bowel health is fundamental to overall wellbeing, yet many women struggle with issues like constipation, bloating, incontinence and irregular bowel habits. Establishing a consistent morning routine can significantly improve gut function, reduce pelvic floor muscle strain and minimise anxiety around toileting.

One of the keys to building a reliable bowel routine is working with your body’s natural

rhythms. Sitting on the toilet at certain times during the day can be helpful in establishing a

routine. The colon has increased activity first thing in the morning and approximately

15-30minutes after each meal. This is often referred to as the gastrocolic reflex

The gastrocolic reflex is a natural physiological response in which the stomach signals the

colon to increase movement when food enters the digestive system. This reflex is strongest in the morning after the overnight fasting period, making the time after breakfast ideal for

promoting a bowel movement.

In simple terms, eating stimulates the colon to move waste along. If the body’s signals are

ignored consistently—due to rushed mornings, skipped meals, or stress—bowel function can become irregular, leading to constipation or discomfort.

Tips for Establishing a Healthy Morning Bowel Routine

1. Respond to the first urge - i.e never ignore a poo. When you feel the first natural urge to

have a bowel movement, try not to delay. Ignoring the urge can cause stool to become

harder, drier and more difficult to pass later.

2. Create a calm and unhurried bathroom environment - this might mean waking up a

little earlier or creating a space of 5 minutes each morning to sit on the toilet without rushing.

Even if you don't feel a strong urge initially, calmly sitting and practicing diaphragmatic

breathing (belly breathing) can support the natural urge to have a bowel movement.

3. Support good toileting posture - Use a small stool under your feet, so that your knees are

sitting higher than your hips. Your feet should be flat on the stool (not on your toes) and you

should feel comfortable and grounded. This posture helps to straighten the rectum, allowing

for stool to pass more easily

4. Eat a consistent breakfast - generally within 30–60 minutes of waking and/or a sip of

warm water. The simple act of eating and drinking will trigger your gastrocolic reflex,

encouraging your bowels to get moving.

6. Gentle movement - Can help If you don’t feel the urge immediately, light movement like

walking and gentle stretching may help stimulate the digestive system.

7. Consistency - Bowels are creatures of habit, so the trick is to keep your routine consistent

and predictable. If morning’s don’t work for you (shift workers etc). Then simply shift your

entire routine to 15-30minutes after lunch or dinner.

8. See a women’s health physiotherapist - if you are concerned, confused or would like a

more personalised approach, then reach out! We are here to help.