Daily Habits That Help Defecate Regularly
JAKARTA - Normal defecation frequency ranges from three times a day to three times a week. However, this varies with each individual and is influenced by factors such as diet, hydration, physical activity, and digestive health.
However, a normal defecation frequency is urgently needed, because if there is no risk of constipation that can cause various health problems.
Convoluted and defecated is difficult to cause bloating and stomach pain, and other unpleasant symptoms. Defecations that have been in the colon for a long time can also be difficult and painful, said gastroenterologist Dr. Bryan Krimin, quoted from Huffpost, on Tuesday, December 2, 2025.
Therefore, if you have difficulty defecating regularly and in a normal frequency, then you have to overcome it. Here are some daily habits that can be applied to help defecate regularly.
1. Eat more fiber
One of the most common causes of difficulty defecating is the low intake of fiber. Therefore, multiply the consumption of fiber found in vegetables, nuts, and seeds, which functions to add mass and softness to the feces.
"Eating fiber is probably the number one priority to help (CAUSE) you become regular," he said.
"It is recommended to consume 20-35 grams of fiber every day if you are constipated and this helps level the defecation," he added.
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2. Stay hydrated
Keep your body hydrated to help the digestive process of food, which eventually helps smooth the defecation regularly.
"Overall, living a healthy lifestyle full of natural ingredients and drinking water will regulate defecation," said nutritionist Liana Werner-Gray.
3. Do physical activity
A lifestyle that sits too much or lacks movement can also slow the work of the intestines. So, do physical activities such as walking, yoga, or light exercise, which can stimulate digestive tract muscles, thus helping to facilitate the movement of feces in the intestines.
"Try to exercise regularly for four to five days a week, even if it's just a walk outside," he concluded.