Supporting bowel control

Many people notice bowel changes at different stages of life. These changes are common and can usually be managed and often cured.

We explain how a healthy bowel works and the simple steps you can take to feel more comfortable, confident and in control. This information is a guide for people of all ages, genders, cultures and backgrounds.

Understanding the bowel

The bowel is part of the digestive system which helps to break food down into nutrients the body uses for energy, growth and repair. It also removes waste from the body as faeces (also called poo, stool or bowel motions). The digestive system starts at the mouth and ends at the anus (back passage).

The bowel is made up of 2 parts:

1. small bowel (small intestine) – absorbs nutrients and begins forming waste 
2. large bowel (large intestine or colon) – absorbs water, forms solid faeces (poo), stores it in the rectum, and releases it through the anus (back passage).

Understanding healthy bowel control

Most people pass faeces (poo) regularly – usually from 3 times a day to 3 times a week. Healthy faeces (poo) feel comfortable and easy to pass, with a soft, well-formed shape.

Signs of a healthy bowel include: 

• being able to wait a short time after feeling the urge to go to the toilet
• passing faeces (poo) within a short time of sitting on the toilet  
• passing faeces (poo) easily without straining 
• feeling like your bowel is fully emptied
• not leaking between toilet visits.

If holding on is hard or faeces (poo) sometimes leaks, this could be a sign of bowel incontinence. Incontinence affects people of all ages, genders, cultures and backgrounds and can be managed and often cured.

Even if it feels like ‘just a little’ or manageable, small bowel changes are worth noticing as early action can help prevent bigger issues – now is a good time to talk to a nurse continence specialist, pelvic health physiotherapist or GP (doctor) to explore support options.

Causes of bowel incontinence

Many factors can affect bowel function and understanding them can help you support your bowel control health.

Pelvic floor muscle weakness

Pelvic floor muscles help control the bowel so you can choose when and where to pass faeces (poo). Sometimes these muscles need extra support or strengthening to help with bowel control, especially with:

• constipation and straining (pushing hard)
• long-term coughing
• pregnancy and childbirth (women*)
• getting older
• menopause (women)
• brain or nerve conditions such as stroke, Parkinson’s disease or multiple sclerosis
• prostate surgery (men*) or pelvic surgery.

* References to ‘women’ or ‘men’ include anyone with similar health needs, regardless of sex at birth or gender identity. Read our Gender inclusivity statement.

Read about pelvic floor exercises to strengthen the pelvic floor.

Diarrhoea

Diarrhoea is frequent, loose or watery faeces (poo). It’s usually short-term but may be a sign of a health issue if it continues for more than a few days or gets worse. Common causes include:

• infections  
• food intolerances such as sensitivity to gluten or dairy 
• overuse of laxatives  
• bowel conditions such as Crohn’s disease or irritable bowel syndrome
• some medicines such as antibiotics  
• long-term constipation – when the large bowel becomes packed with hard faeces (poo), softer or liquid faeces can sometimes leak around the blockage and appear as diarrhoea.  

It’s a good idea to check in with your GP (doctor) if diarrhoea is persistent or feels severe. This is especially important for people who may become dehydrated more easily such as babies, young children, and older adults, or if you notice any blood or mucus in the diarrhoea.

Early care can help you feel better sooner and prevent complications.

Read tips for dealing with diarrhoea and when to seek help.

Constipation

Constipation is a common condition where faeces (poo) are hard, dry, infrequent or difficult to pass. It may cause discomfort, bloating or a feeling of incomplete emptying. Constipation can be prevented or managed by:

• a diet rich in fibre from fruits, vegetables and wholegrain foods
• staying well hydrated (drinking enough), especially when increasing fibre intake
• keeping physically active
• going to the toilet when you feel the urge
• using laxatives only as advised by a health professional
• managing food intolerances such as sensitivity to gluten or dairy
• being aware of how certain medicines such as pain relief or iron supplements may affect bowel function.

Constipation can also be influenced by life stages such as pregnancy, bowel conditions such as irritable bowel syndrome or haemorrhoids, and medical conditions such as Parkinson’s disease, multiple sclerosis, diabetes or prolapse (when the uterus or other pelvic organs press into the vagina).

Understanding these factors can help you choose the supports and strategies that work best for you.

1 in 30 people living in Australia have experienced bowel incontinence and many find that the right support makes a real difference

Practical steps to improve bowel control

1. Talk to your GP

Book an appointment with your GP (doctor) to check how your bowel is working. Treatment will depend on the cause and may include:

• managing constipation and diarrhoea  
• checking the medicines you take – it’s a good idea to take your medicines with you to the check-up  
• providing a prescription for medicine to firm or soften faeces (poo)
• keeping a bowel diary
• encouraging healthy lifestyle habits
• sending you for tests or scans
• referring you to a continence service or specialist doctor.

2. Keep a bowel diary

You may be asked to keep a bowel diary for 7 or more days to help spot patterns, identify any issues and find the most effective ways to manage them. The bowel diary helps you keep track of times and types of faeces (poo) passed and any leaking before reaching the toilet. Take it with you when you visit your health professional.

Download a bowel diary

3. Pelvic floor exercises

Regular pelvic floor exercises can help improve bowel control, ease sudden urges and help you reach the toilet in time. Doing pelvic floor exercises correctly is a learned skill that involves tightening, holding and fully relaxing the muscles. Getting this technique right can make a big difference to your results. A pelvic health physiotherapist or nurse continence specialist can teach you the proper technique.

Call the National Continence Helpline on 1800 33 00 66 for free advice on how to exercise and relax your pelvic floor muscles, or to find a continence health service near you. 

4. Bowel friendly foods and drinks

Choose high fibre foods such as wholegrains, vegetables, fruit, legumes, lentils, nuts and seeds help keep the bowel regular and reduce pressure on the pelvic floor. Talk to your GP (doctor) or a dietician before making big changes to your diet.

Drink when you feel thirsty – water is the best choice. Your health professional can advise on how much fluid is right for you.

5. Healthy toilet habits

These simple toilet habits can help support bowel health:
– go when you feel the urge
– sit with your knees slightly higher than your hips and lean forward with your elbows on your thighs
– keep your spine (back) straight and relax your tummy and anal (back passage) muscles, taking slow, deep breaths to let your bowels open naturally – take your time and relax
– avoid pushing or straining as this can weaken the pelvic floor muscles that support bowel control.

If you notice any blood on the toilet paper or in the toilet after passing faeces (poo), talk to your GP (doctor).

Moving your body (exercising) every day can also support a strong pelvic floor and healthy bowel.

These steps can make help you feel more confident and in control, sometimes within weeks.

Tracking progress

Try a quick weekly check to track your progress:

• Did I do pelvic floor exercises most days this week?
• Am I drinking the right amount of water?
• Am I eating enough high-fibre foods?
• Did I move my body each day?
• Did I notice any strong, sudden urges to go to the toilet?
• Was there a longer time between toilet visits?
• Was there less need to rush to the toilet?
• Did I experience fewer leaks?

When to seek help or advice

A continence nurse or GP can support you if you notice changes such as:

• going to the toilet more or less often than usual 
• getting up during the night to pass faeces (poo) 
• ongoing constipation
• ongoing or severe diarrhoea 
• pain, bulging or bleeding from your anus (where faeces exit the body)  
• feeling like your bowel hasn’t emptied  
• noticing black faeces (poo)  
• losing weight without trying.

‘I received so much helpful information. I wasn’t aware what help I would receive but you gave me everything I needed.’ 

National Continence Helpline caller, June 2025

Need help now?

• Call the National Continence Helpline on 1800 33 00 66. It’s free and confidential and staffed by nurse continence specialists. They can give advice and help you find a pelvic health physiotherapist near you. You can ask for an interpreter who speaks your language.
• Find a pelvic health physiotherapist in our directory of physiotherapists.
• For other service providers, including physiotherapists, nurse continence specialists, urogynaecologists and more, use our Find a service provider directory.

This content has been reviewed by sub­ject mat­ter experts in line with Continence Health Australia’s established process. Read about our clinical content review protocol.