Why Women Should Be Pooping Daily (Yep, We’re Talking About It) 💩

Let’s get real for a second—pooping is something we all do, but rarely talk about. But here's the deal: if you're not having at least one good bowel movement a day (and ideally two!), it could be impacting more than just your gut.

Women’s bodies rely on regular pooping to support healthy hormone balance, digestion, and yes—even pelvic floor health.

Why Pooping Daily Matters

When you don’t poop regularly, your body has a harder time clearing out excess estrogen, which can lead to hormone imbalances, bloating, and uncomfortable abdominal pains. Plus, when stool builds up, it puts extra pressure on your pelvic floor muscles—leading to tension, discomfort, and even leakage or constipation.

So, what can you do to get things moving naturally?

Let’s break it down with 5 simple, effective strategies to support daily bowel movements and keep your pelvic floor muscles happy:

1. Create a Bathroom Routine

Your bowels thrive on consistency. Try sitting on the toilet around the same time each day—even if you don’t feel the urge yet. For example, sitting for just 1–2 minutes about 30 minutes before heading to work can help “train” your brain and bowels to sync up. Think of it like setting a bathroom appointment with yourself. You can also use a Squatty Potty for additional relaxation techniques.

2. Move Your Body

Movement is one of the best ways to get your digestive system going. Walking, yoga, or even some light stretching helps stool move through the intestines. The general recommendation for women is 150 minutes of walking per week—a quick daily walk can make a big difference. This really helps my dog’s and I’d bowel movements each day.

3. Try a Deep Squat Stretch

Struggling with discomfort or a slow start? Try a deep squat stretch at your bathroom sink before you sit down. This simple move encourages the pelvic floor to relax—and that’s exactly what it needs to do when you're trying to poop (and pee!). A relaxed pelvic floor = better bowel movements. If you have tight pelvic floor or abdominal muscles, it is hard to get stool out. So take a little extra time for mobility.

4. Hydrate Like a Pro

Water is key for soft, easy-to-pass stools. Dehydration is a major cause of constipation. A good rule of thumb? Drink half your body weight in ounces of water per day. So if you weigh 140 pounds, aim for 70 ounces of water daily.

5. Boost Your Fiber Intake

Most women aren’t getting nearly enough fiber. The recommended daily intake? 25 to 50 grams. Adding fiber-rich foods like leafy greens, beans, chia seeds, and flaxseed can really help. Personally, I love tossing chia seeds and ground flaxinto my morning smoothie—it’s a game changer.

And yes, thanks to my morning fiber routine (hello, Poo Pudding), I often have two smooth and satisfying bowel movements before I even leave the house. 💪🏼

Want My Poo Pudding Recipe?

If you're ready to give your gut (and pelvic floor) some extra love and want to try my go-to fiber-packed morning recipe, let me know! I’d be happy to share it.

Here’s to happy bowels and a healthier pelvis—because poop is power, ladies.

With wellness in your pelvis,
Amanda Fisher, PT, DPT
Empower Your Pelvis