Digestive health has a bigger impact on daily life than many of us realize. It influences not only physical comfort but also energy levels, mood and confidence. After all, when something feels “off” or your stomach starts acting up, it can leave you distracted, sluggish, embarrassed or just plain uncomfortable.

Two of the most common digestive issues people face are constipation and irregular bowel movements, problems often made worse by not knowing the cause or what “normal” bathroom frequency actually is. The good news is that understanding digestive regularity is pretty straightforward, and there are many proven ways to improve it if something seems awry.

Here’s what causes constipation, how often you should really be going and what you can do to support improved bowel movement frequency.

What causes constipation?

Constipation is often defined as the inability to process waste, “but it can also involve straining, a feeling of incomplete emptying or stools that are unusually hard or small,” says Dr. Kyle Staller, a gastroenterologist at Massachusetts General Hospital.

The most common culprit behind such issues is low fiber intake, he explains, since fiber “helps keep stool soft and bulky.” Indeed, without adequate fiber, the colon absorbs too much liquid, leading to hard, dry stools. “Dehydration can also make stools harder and more difficult to pass,” Staller adds.

Changes in daily routine such as travel, stress or schedule shifts can also disrupt bowel rhythm and lead to infrequent or difficult-to-pass stools, explains Dr. Linda Nguyen, clinic chief of the Digestive Health Center at Stanford Health Care.

Certain medications may play a role as well. “Some blood pressure medications and pain medications can also contribute,” says Dr. Adrienna Jirik, a gastroenterologist at Cleveland Clinic. Antacids, iron or calcium supplements and some antidepressants can have the same effect. “Being sedentary is another common cause,” adds Jirik.

More complex underlying conditions can also be at work. These include celiac disease, pelvic floor dysfunction, irritable bowel syndrome, hormonal imbalances such as hypothyroidism, metabolic disorders like diabetes, neurological conditions such as Parkinson’s disease or even certain cancers.

“There is also idiopathic constipation, meaning we do not know the cause,” adds Nguyen.

How many times should you poop a day?

When it comes to frequency, “what is ‘normal’ varies among individuals,” says Jirik, since diet, age, activity levels, metabolism and your gut microbiome all play unique roles. Generally, though, “it should be no more than three times a day and no less than three times a week,” she explains.

Another common benchmark is shooting for “once a day,” says Staller, “but this is not a strict rule.”

The most important step is paying attention to your own body’s patterns, as a sudden change from your usual rhythm or symptoms like straining, a sense of incomplete emptying, pain or bloating may be more concerning than your actual number of trips to the bathroom. “What matters most is whether bowel movements are comfortable and easy to pass,” Staller explains.

How do I make my bowel movements more regular?

Improving ease and regularity often comes down to dietary and lifestyle changes working together. One of the simplest first steps is increasing dietary fiber intake. "Aim for 25 to 30 grams per day,” advises Nguyen. Whole foods rich in both soluble and insoluble fiber include oats, prunes, kiwis, legumes, leafy vegetables, pears and whole grains. At the same time, "be careful with adding too much fiber too quickly, as it can cause bloating if you’re not used to it,” cautions Nguyen.

Staying hydrated is equally important as water helps fiber do its job by preventing stool from drying out. Other fluids such as herbal teas, soups and water-rich foods can similarly contribute.

Physical activity supports healthy bowel function as well. “A brisk 20- to 30-minute walk each day can help stimulate intestinal activity,” says Staller.

Stress management also plays a role since a stressed gut can disrupt digestive rhythm. “Try relaxation techniques like meditation, diaphragmatic breathing or tai chi,” recommends Nguyen. She adds that some practical strategies may also be helpful: “Use a stool to get into a squat-like position on the toilet; and if you don’t feel done after 15 minutes, get up and walk around."

Establishing routine is also key. “I usually advise patients to set aside unrushed time for a bowel movement,” says Jirik. “Try using the bathroom at a consistent time each day, ideally in the morning or after a meal, when the colon is most active," echoes Staller. He adds that listening to your body is just as critical. “Don’t ignore the body’s natural signals," he advises.

If such dietary or lifestyle strategies aren’t enough, or if symptoms persist or interfere with daily life, consulting a healthcare provider can lead to safe and effective treatment. “If there is blood in the stool, unexplained abdominal pain, weight loss, an abrupt change in your bowel movements (especially over the age of 40) or a family history of cancer,” cautions Nguyen, “your should seek care immediately.”

This article originally appeared on USA TODAY: How often should you be going to the bathroom? What doctors say.

Reporting by Daryl Austin, USA TODAY / USA TODAY

USA TODAY Network via Reuters Connect