Let’s Talk Poo: What Your Bowel Habits Might Be Telling You

Let’s talk poo.

Because let’s be honest… who doesn’t love a good, satisfying poo?

It might not be the most glamorous health topic, but our bowel habits are one of the clearest windows into what’s happening inside our bodies. And as a nutritionist, it’s a topic that comes up in clinic far more often than you might think.

People are usually happy to talk about energy, sleep, hormones or weight. But ask about bowel movements and suddenly everyone gets a little shy.

The reality is that regular bowel movements are an important sign of digestive health, and if constipation is something you struggle with, your body may be trying to tell you something.

Our gut health is also influenced by the bigger picture, from what we eat to sleep, stress and movement. If you’d like to understand more, read my guide to inflammation and the everyday habits that can influence it

The good news? Small changes to your daily habits can often make a big difference.

First Things First: Constipation Is Common

Constipation affects many people at some point in their lives. It can show up as:

• Difficulty passing stools
• Hard, dry stools
• Feeling like you haven’t completely emptied your bowels
• Going less frequently than normal
• Bloating, discomfort or abdominal pain

While it’s easy to focus on a single food as the culprit, constipation is usually influenced by a combination of factors, including:

• Fibre intake
• Hydration
• Physical activity
• Stress
• Sleep
• Medications
• Hormonal changes
• Gut health

In other words, it’s rarely just about one food. It’s about the bigger picture.

Foods That May Slow Things Down

Before you panic and throw out the cheese, let’s be clear: these foods aren’t “bad” foods and they don’t need to be avoided completely.

However, if they regularly make up a large portion of your diet and are replacing fibre-rich whole foods, they may contribute to sluggish bowels.

Cheese

Cheese contains very little fibre and can be constipating for some people when eaten in larger amounts.

White Bread

White bread is made from refined grains, meaning much of the fibre has been removed during processing. Many commercially produced supermarket breads also contain additives and emulsifiers to create their soft texture and extend shelf life. While there’s absolutely room for all foods, choosing grainy or sourdough varieties more often can provide more fibre and better support digestive health. I also encourage choosing good-quality breads from local bakeries, health food stores, farmers’ markets, or homemade options where possible, as they’re often made with simpler, less-processed ingredients.

White Rice

White rice is lower in fibre than brown, wild or black rice varieties, which means it may not support bowel regularity in the same way. That said, white rice can absolutely be part of a healthy diet. A simple way to boost the fibre content is to mix it with brown rice, wild rice or quinoa. Personally, I love using quinoa as it’s rich in fibre, protein and nutrients while adding a lovely texture to meals.

Fried Foods

Fried foods are often higher in fat, which can slow digestion and contribute to sluggish bowels in some people. They’re also typically lower in fibre and often part of a more highly processed dietary pattern that lacks the nutrients and plant diversity needed to support a thriving gut microbiome.

Fast Food and Highly Processed Snack Foods

It’s not just the lack of fibre that’s worth considering. Many ultra-processed foods contain additives, preservatives, emulsifiers, flavour enhancers and other ingredients that are rarely found in a home kitchen. While these foods are designed to be convenient and highly palatable, they’re often low in the plant fibres and nutrients that help support a healthy gut microbiome. Emerging research is also exploring how diets high in ultra-processed foods may influence gut health, inflammation and long-term disease risk. Choosing mostly whole, minimally processed foods remains one of the best ways to support digestive health and overall wellbeing.

Potato Crisps, Pastries and Doughnuts

Delicious? Absolutely. Fibre-rich? Not so much.

When these foods become everyday staples rather than occasional treats, they may contribute to constipation. They’re typically highly processed and often high in refined carbohydrates, unhealthy fats and additives, while being low in the fibre that helps support healthy bowel movements. More importantly, they can displace the whole foods that nourish our gut microbiome and support long-term health.

Alcohol

Alcohol can contribute to dehydration, making stools harder and more difficult to pass.

Foods for Constipation Relief: What Can Help Keep Things Moving

Now for the good news.

There are plenty of foods that naturally support healthy bowel movements by providing fibre, hydration and compounds that nourish the gut.

Kiwi Fruit

Kiwi is one of the most well-researched foods for supporting bowel regularity. Many people find that adding one or two kiwifruit a day helps keep things moving.

Ground Flaxseeds

Rich in fibre and healthy fats, flaxseeds can help add bulk to stools and support regularity.

Chia Seeds

When soaked, chia seeds absorb water and can help soften stools while boosting fibre intake.

Not sure how to use them? Try my Berry Gut-Loving Chia Pudding or Coconut Banana Chia Pudding for an easy way to add chia to your day.

Pears and Apples (Skin On)

These fruits provide fibre along with natural compounds that support digestive health and bowel regularity.

Leafy Greens

Think spinach, rocket, kale and Asian greens. They’re rich in fibre, water and nutrients that support overall gut health.

Sweet Potatoes

Sweet potatoes contain both soluble and insoluble fibre, making them a fantastic choice for digestive support.

Legumes including Beans, Chickpeas and Lentils

These plant foods are fibre powerhouses and one of the best additions you can make for long-term digestive health. Black beans are another fibre-rich option. Read more about the health benefits of black beans

Coffee

Good news for coffee lovers: coffee can stimulate bowel movements in some people and may help encourage regularity.

Prunes, Figs and Dates

These naturally sweet dried fruits can be an easy way to add more fibre to your day. Prunes are particularly well known for supporting bowel regularity as they contain both fibre and sorbitol, a naturally occurring sugar alcohol that can help draw water into the bowel and soften stools. Figs and dates also provide fibre and can be an easy addition to yoghurt, porridge, smoothies or enjoyed as a snack alongside nuts or nut spreads.

A little tip: Start with a small amount and increase gradually. Dried fruit is concentrated, and too much at once can cause bloating or discomfort, particularly if you have a sensitive gut.

Why Fibre Matters

While fibre is best known for helping keep us regular, its benefits extend far beyond the bathroom.

Fibre helps nourish the beneficial bacteria that make up our gut microbiome, supports digestive health, helps keep us feeling fuller for longer and plays an important role in long-term health.

Australia has one of the highest rates of bowel cancer in the world. Research consistently shows that diets rich in fibre-rich whole foods such as fruits, vegetables, legumes, nuts, seeds and whole grains are associated with better bowel health, while diets high in processed and ultra-processed foods may increase disease risk.

The good news? Increasing your fibre intake doesn’t have to be complicated. Simple changes such as adding more vegetables to your meals, choosing legumes regularly, including fruit as a snack and swapping refined grains for more fibre-rich options can make a meaningful difference over time.

It’s Not Just About Food

One of the biggest misconceptions I see is people focusing solely on fibre while overlooking other important pieces of the puzzle.

Your digestive system doesn’t work in isolation.

It responds to how you eat, move, sleep and manage stress.

If constipation is an ongoing issue, it may be worth asking yourself:

• Am I drinking enough water?
• Am I eating enough fibre-rich whole foods?
• Am I moving my body regularly?
• Am I constantly rushing through meals?
• How stressed am I feeling lately?
• Am I ignoring the urge to go?

Sometimes the answer isn’t another supplement. Sometimes it’s supporting the body with the basics.

Small Changes Add Up

You don’t need a complete diet overhaul to support better bowel health.

Often, simple habits can make the biggest difference:

• Include more fruits and vegetables each day
• Choose a variety of fibre-rich whole foods more often
• Add legumes to meals regularly
• Stay hydrated
• Move your body daily
• Make time to eat slowly and mindfully
• Support your stress levels where possible

Consistency matters more than perfection.

The Bottom Line

Constipation is common, but it isn’t something you simply have to put up with.

Your bowel habits can provide valuable clues about your overall health, and often, small daily habits can have a significant impact on how your digestive system functions.

Rather than focusing on eliminating a handful of foods, think about the bigger picture. Aim for more fibre-rich whole foods, adequate hydration, regular movement and a lifestyle that supports your body’s natural rhythms.

Your gut is constantly communicating with you.

Sometimes, a better understanding of what’s happening in the toilet can be one of the simplest ways to support better health everywhere else.

Here’s to happier guts, better poos and feeling your best from the inside out. 

Looking for Support?

Sometimes knowing what to do and actually doing it are two very different things.

If you’re ready to take a more personalised approach to your nutrition, energy and overall wellbeing, I’d love to support you on your journey.

Together, we can create realistic, sustainable habits that help you feel your best and support your long-term health goals.

Learn more about working with me and my consultation packages here.