The secret to a really good poo!

Jane Arlow • October 23, 2025

And not just because it feels great!

Are you sniggering like a small child? It's just not the done thing, is it, to talk about poo in British culture?

But let me ask you this - the last time you did a really awesome poo, didn't you want to tell someone about it?

Maybe it left you feeling "poo-phoric", cleansed and generally a happy little munchkin? And that sort of feeling needs to be shared - amiright? (Or is it just me who feels the need to share that I had a great poo?)

Anyhoo, today, we're all about the bowel movements..

How often should you poo?

It's a broad spectrum, ranging from 3 times/ day to 3 times/ week. It depends on what's normal for you.

If you experience a sudden change, find blood in your poo or it's black or you get sudden abdominal pain you should definitely speak to your GP.

Don't forget to do your screening.

If you're invited to do a screening, do it! It's really easy and not half as grim as you think it's going to be and is all done in the privacy of your own bathroom

Why we want to poo more easily

Long term constipation is one of the risk factors for pelvic floor dysfunctions and prolapse. No thank you to that.

It can also lead to haemorrhoids, fissures and fecal impaction.

This last one is pretty serious as it often means that the individual has diarrhea (as that's the only way that any poo can get out), leading to the sufferer often taking anti-diarrhea drugs that make it worse!

And on a less serious, but uncomfortable note, we've all experienced that hideous bloated, backed up feeling when things are simply not moving!

Want better poo?

Did you know that a 2011 meta-study identified that about 10% of people worldwide had long term constipation?

Or that constipation is more prevalent in women, partly because we have slightly longer intestines; and partly due to hormonal fluctuations. The risk also increased with age.

So, wouldn't you be absolutely delighted to hear that the British Dietetic Association has issued new guidelines for the dietary management of constipation after a series of meta-analyses investigating many studies that have been undertaken and published by July 2023.

You can read the full recommendations via the link at the bottom of the page. But here's my summary.

[NB - for a scientific paper, it's actually surprisingly easy to read!]

Foods that may help

Kiwi fruit and prunes have both been included in this study.

And while the studies showed they do help, it wasn't really a clear difference in ease of movement or how soft the poo was, when compared with psyllium husk (see below).

The recommendations were 2-3 kiwi daily for a month (led to less bloating vs psyllium); and 8-10 prunes/ day for 3-4 weeks (For clarity - you don't need to eat the kiwi AND the prunes. Choose one!).

There was also review of rye bread (as compared to white), but the recommended daily amount was six to eight slices for at least three weeks, which is probably not feasible for most people!

Does drinking more water help?

Interesting - the meta-analysis says no. And this includes high mineral-content water.

Some supplements are helpful to get things moving

Psyllium husk seems to have good outcomes. Supplements with a higher level of fibre (>10g/ day) are more effective than those with lower; and a treatment length of time of over 4 weeks has better outcomes than a shorter treatment length.

It should also be noted that supplements containing inulin seem to lead to a greater incidence of farting.

Magnesium Oxide at a dose of 0.5g/day for at least four weeks can reduce the severity of straining and reduce symptoms of constipation.

Senna, which is a common supplement seems to have a low efficacy overall; and probiotics likewise seemed to have limited effect on bowel movements.

Does a high fibre diet help overall?

Unsurprisingly, given that these studies are expensive to run, most of them were sponsored by industry and focused on things that could make money for someone. The scientists undertaking this meta-analysis noted that there is a strong need for quality studies on high-fibre diets.

Honestly, the study's pretty interesting (if you like that sort of thing, which clearly I do). If you've got time, give it a little squizz!

Guidelines for the dietary management of constipation

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Breast cancer - know your risks

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October's Breast Cancer Awareness Month and if you haven't done it recently, please let this be the nudge you need to give them a good feel up. Here 's a link to the NHS website below showing how to perform your check and what to look for. If you're one of my gentlemen readers, please don't think this doesn't apply to you. It does. Men can still get breast cancer. And if you find something that doesn't seem right, please contact your GP as soon as possible. 80-90% of lumps are likely to be benign, but for the small percentage of those that aren't, early detection and treatment are your best chances of having successful treatment and being around to annoy friends and family for a long time. Don't skip your mammogram I know having mammograms is really uncomfortable. But this is one of the best ways to check for cancers that aren't otherwise easily spotted. So if you get invited, please go. (And don't skip your smear test either!!!) Know your risk factors 1 in 7 women will get breast cancer in their lifetime. Here are some of the risk factors: - Age : older women are more likely to get breast cancer than younger women and age is the highest risk factor. - Genetics : Breast cancer risk is higher if you have first-degree relatives who've had it (although 85% of women with a relative with breast cancer WON'T get it). - Breast density (relates to the percentage of non-fatty tissue): the risk is highest for those with the most dense tissue. You can ask your radiographer to tell you whether you have dense tissue at your mammogram. - Lifestyle factors: These include having overweight or obesity, alcohol consumption, tobacco use and insufficient physical activity. - Exposure to endocrine disrupting chemicals: These "forever" chemicals, such as pthalates and parabens, show up in makeup and toiletries. Risk doesn't normally come from one exposure to one chemical, but from prolonged exposure to many different chemicals over a long period of time. You can read more about the risks here It's worth noting that even if you get a diagnosis, it's unlikely you'll ever know if there was "one thing" that caused it. What happens if you get a diagnosis of breast cancer? I am in no way competent to comment on the treatment plan your medical team recommend for you. Everyone I know who's had breast cancer has had a different treatment plan, depending on: the stage of cancer; whether it had spread further; whether it was hormone-receptive; whether it was due to genetic mutation; and the age of the woman. I do know that for all of us, it was a really scary time. You should be given access to resources outside of the surgical and oncology team, often via a Macmillan nurse, who can answer questions on topics from your treatment and reactions, to claiming for extra benefits. They're also great if you're not sure what questions to ask. While you're in the heat of the panic, it can be difficult to think clearly about what you need to know. Using "what should I be asking that I'm not?" is super helpful. Keep moving after your diagnosis, during and after treatment The one thing I can advise you on with all confidence, is to keep moving. Exercise is safe, possible and helpful for individuals with breast cancer, throughout the treatment cycle. In fact, international guidelines say you should try to get back to your normal activities as soon as possible. Exercise can help reduce the risk of cancer coming back; and may stop stage 1 cancers from growing further; and can also reduce treatment side effects like tiredness, cognitive impairment or lympoedema. Yes, you may need to dial back your usual activities if treatment leaves you feeling exhausted. But whenever you can, please aim for 150 minutes of exercise in every week. Many forms of treatment also lead to a higher osteoporosis risk, so please also do resistance-based and/or some impact-based exercise every week. I'd also recommend paying attention to shoulder mobility. Scar tissue and "guarding" of surgery sites can reduce your range of movement a lot. Check in with your medical team to confirm if there's any specific movements you should avoid during your treatment plan, and when you'll be signed off to go back to them. One last piece of advice someone else gave me... When you tell people you have cancer, a lot of them will have an opinion on your treatment plan. Especially if they're of the "my friend cured their cancer by just eating this one thing.." type. Unless this person is an oncologist, you can safely ignore them! So, what are you still doing reading this? Go off and give yourself a fondle!