How do I completely empty my bowels?

How do I completely empty my bowels? This is one of the most common questions people ask about digestive health, and the answer comes down to five things that actually work.

The short answer is this. You need the right toilet position, enough fiber, enough water, regular movement, and you need to give your body time without straining. When you get all five right, complete bowel emptying becomes much easier.

What is the best position to empty your bowels completely?

Squatting works better than sitting. Research published in Digestive Diseases and Sciences found that people who squatted during bowel movements emptied their bowels in 51 seconds on average. People who sat on a standard toilet took 130 seconds. The squatters also reported far less straining and a better sense of complete emptying.

Here is why position matters. When you sit on a regular toilet at a 90 degree angle, a muscle called the puborectalis stays partially contracted. This muscle wraps around your rectum and creates a kink that makes it harder to push stool out. When you squat or raise your knees above your hips, this muscle relaxes and straightens the pathway.

A 2010 study from Japan measured the anorectal angle in different positions. Squatting produced an angle of 126 degrees compared to 100 degrees when sitting normally. The straighter angle means less strain and more complete emptying.

You do not need to squat on the floor. A toilet stool that raises your feet works well. A 2019 study tracked over 1000 bowel movements and found that 90 percent of people who used a footstool strained less. 71 percent had faster bowel movements, and more people reported feeling fully emptied.

To get the best position on your toilet try this

1. Put a small stool or box under your feet to raise your knees above your hips
2. Lean forward slightly with your elbows on your thighs
3. Keep your back straight and let your belly relax outward
4. Breathe through your mouth instead of holding your breath
5. Push by widening your waist rather than bearing down hard

How much fiber do I need to empty my bowels properly?

You need 25 to 38 grams of fiber every day. Women under 50 should aim for 25 grams. Men under 50 should aim for 38 grams. After age 50 the numbers drop slightly to 21 grams for women and 30 grams for men.

Most people get nowhere near this amount. The average person eats only 15 grams of fiber per day, about half the minimum recommended amount. Research from 2025 shows that over 90 percent of adults do not meet their daily fiber needs.

Fiber works in two ways. Insoluble fiber adds bulk to your stool and speeds up movement through your gut. You find this in whole wheat, bran, vegetables, and fruit skins. Soluble fiber dissolves in water and forms a gel that softens stool and makes it easier to pass. You find this in oats, beans, apples, and citrus fruits.

A study from the American Heart Association found that getting enough fiber from whole foods beats supplements. Whole foods give you different types of fiber along with vitamins and minerals that supplements lack.

To increase your fiber intake

1. Start breakfast with oatmeal or bran cereal with at least 6 grams of fiber per serving
2. Add beans to salads and soups, a half cup of kidney beans gives you 7 to 8 grams
3. Eat whole fruits instead of juice since juice removes the fiber
4. Choose whole grain bread with at least 3 grams of fiber per slice
5. Keep the skin on potatoes and apples

One warning here. Add fiber slowly over a few weeks. If you jump straight to high fiber intake you can get bloating, gas, and cramps. Your gut bacteria need time to adjust.

How much water do I need to drink for regular bowel movements?

You need at least 8 cups of fluid per day, and that number goes up when you increase fiber. The general recommendation is 9 cups for women and 13 cups for men, including water from food.

A randomized controlled trial with 117 adults who had chronic constipation tested this directly. One group ate 25 grams of fiber and drank whatever they wanted. The other group ate the same fiber but drank 2 liters of water per day. After two months, the high water group had significantly more bowel movements and used fewer laxatives.

Here is the key finding. Water and fiber work together. When you eat more fiber without drinking enough water, the fiber can actually make constipation worse. The colon pulls water from your stool to keep your body hydrated. Without enough incoming water, your stool gets hard and dry.

You can check your hydration by looking at your urine. Pale yellow or clear means you are well hydrated. Dark yellow means you need more fluids.

Good sources of fluid include

1. Plain water
2. Herbal tea
3. Clear soups and broths
4. Fruits with high water content like watermelon and oranges
5. Vegetables like cucumber and celery

Coffee and tea count toward your fluid intake, though they have a mild diuretic effect. Hot beverages can also stimulate bowel movements by speeding up digestive motility.

Does exercise help you empty your bowels?

Yes. Physical activity speeds up how fast food moves through your large intestine and stimulates the muscles that push stool out.

A meta analysis of cohort studies found that physical activity reduces constipation risk by 40 to 48 percent after adjusting for factors like diet, age, and body weight. Another systematic review found that people who exercised were almost twice as likely to see improvement in constipation symptoms compared to people who did not exercise.

A 2025 study measured gut motility before and after walking for 20 minutes. Bowel sounds, which indicate gut movement, increased significantly within 1 to 2 minutes after the walk ended. This shows that even short walks have an immediate effect on your digestive system.

Walking works well for most people. A 12 week study had participants walk on a treadmill for 40 minutes, three times per week. The exercise group had significant improvements in constipation symptoms compared to the control group.

Moderate exercise beats intense exercise for gut health. Very hard exercise can actually cause digestive problems like nausea and cramps because blood flow shifts away from your intestines to your working muscles.

The CDC recommends at least 150 minutes of moderate aerobic activity per week. This breaks down to about 20 to 30 minutes of brisk walking most days.

Good exercises for bowel regularity include

1. Walking or hiking
2. Swimming
3. Cycling
4. Yoga
5. Core strengthening exercises like planks

Should I strain to empty my bowels completely?

No. Straining causes problems and does not help.

When you strain hard, you put pressure on your pelvic floor muscles and can cause damage over time. Repeated straining is linked to hemorrhoids, anal fissures, and pelvic organ prolapse. Even one episode of very forceful straining can cause injury.

If you feel like you need to strain, your stool is likely too hard. Go back to the basics of fiber, water, and position. A well formed soft stool should pass without much effort.

There is a better technique than straining. Pelvic floor physiotherapists teach a method called brace and bulge. You take a breath in, make your waist wide by humming or saying the M sound, then bulge your lower belly outward by saying OO. This relaxes the muscles around your anus and generates pressure without bearing down.

If you still feel like your bowels are not empty after a movement, do not sit and push for long periods. Studies show the average healthy bowel movement takes about 6 minutes. Sitting longer than 15 minutes and pushing repeatedly does more harm than good.

What foods help you empty your bowels quickly?

Prunes work. Research shows they are one of the most effective natural laxatives. Prunes contain sorbitol, a sugar alcohol that draws water into your gut and stimulates movement. Studies comparing prunes to psyllium fiber supplements found prunes produced more bowel movements per week.

Prune juice works too, though whole prunes have more fiber. About 4 to 5 prunes per day is a good starting point.

Other foods that help include

1. Kiwifruit, which contains an enzyme called actinidin that aids digestion
2. Apples with the skin on for both soluble and insoluble fiber
3. Beans and lentils which have 7 to 8 grams of fiber per half cup
4. Oats which form a gel that softens stool
5. Ground flaxseed which adds bulk and contains oils that lubricate the intestines

Hot beverages in the morning can trigger a bowel movement. Coffee in particular stimulates the colon. Research shows caffeinated coffee increases contractions in the colon by about 60 percent. Even decaf coffee has some effect, though less than regular.

When should I see a doctor about incomplete bowel emptying?

See a doctor if constipation lasts more than a week and does not respond to diet and lifestyle changes. Also see a doctor if you notice blood in your stool, severe abdominal pain, unexplained weight loss, or a sudden change in your normal bowel pattern.

Some people have a condition called pelvic floor dysfunction where the muscles that control bowel movements do not work properly. You might contract when you should relax. Biofeedback therapy can retrain these muscles and has good success rates.

Medications can cause constipation too. Opioid pain relievers, some antidepressants, iron supplements, and blood pressure medications are common culprits. If you suspect your medication is causing problems, talk to your doctor about alternatives or adjustments.

FAQ

How long should a normal bowel movement take?

A healthy bowel movement should take about 1 to 6 minutes. If you find yourself sitting for 10 to 15 minutes or longer, something is off. You likely need more fiber, more water, better positioning, or a combination of all three.

How often should I have a bowel movement?

Normal ranges from three times a day to three times a week. What matters more than frequency is whether you feel completely emptied and whether the stool passes easily without strain.

Can I use laxatives to help empty my bowels?

Laxatives work for short term relief but should not be your long term solution. Harvard Health recommends fiber supplements and osmotic laxatives as the safest options. Stimulant laxatives that force your intestines to contract should only be used when other methods fail, and not for extended periods.

Does the time of day matter for bowel movements?

Many people find mornings work best because eating breakfast triggers a reflex that moves stool toward the rectum. Try sitting on the toilet about 15 to 45 minutes after eating. This takes advantage of your body’s natural digestive timing.

Why do I feel like I still need to go after a bowel movement?

This feeling of incomplete evacuation often comes from pelvic floor tension, the wrong toilet position, or stool that is too hard. Try using a footstool, relaxing your belly, and giving yourself more time without straining. If the feeling persists, see a doctor to rule out pelvic floor dysfunction or other issues.

Does stress affect bowel movements?

Yes. Your gut and brain communicate constantly through what scientists call the gut brain axis. Stress can slow down your digestive system and make constipation worse. Exercise, sleep, and stress management all support regular bowel movements.

What is the quickest way to empty my bowels?

Drink a large glass of water or hot coffee, use a toilet stool to raise your knees, and relax your belly while breathing through your mouth. If you need faster results, glycerin suppositories or osmotic laxatives work within 15 minutes to an hour. But the best long term approach is building daily habits around fiber, water, movement, and position.

Good digestive health supports your overall fitness journey. Find out how many steps you need to lose 1kg, explore the diet Kelly Clarkson used to lose weight, and see what 10 minutes on a vibration plate equals for boosting metabolism.