With everything from the menopause to cosmetic tweakments now part of the daily conversation, there aren’t many taboos left in women’s wellness and beauty. Yet one major topic remains unspoken, even though it holds the key to both inner and outer wellbeing. In a word: poo.
Understandably, discussing our bowel movements isn’t the stuff of polite dinner-table talk, but it’s a topic we really should be talking about more. According to the NHS, constipation affects around 1 in 7 adults in the UK at any one time, which is unpleasant enough, but women are disproportionately affected by this problem.
It’s estimated that anywhere between 15%-25% of all adult women are constipated, and it’s especially common in women of perimenopausal age and upwards. Bottom line: once you’re in midlife, you’re more likely to struggle with a regular, comfortable toilet habit.
Why do we need to talk about poo?
While it’s a subject we may feel embarrassed to discuss, it’s not one to ignore. Firstly, any change in bowel habits should always be investigated to rule out any underlying medical conditions. (Alarmingly, around a third of people eligible for a bowel cancer screening fail to return their free NHS stool sample kit.)
It’s important to say that constipation on its own is rarely a sign of anything sinister, but struggling to poo is still not something to be disregarded.
‘Infrequent bowel movements slow gut transit, allowing more water to be reabsorbed from stools, which can lead to bloating, abdominal pain and harder stools,’ says registered nutritionist Laura Jennings, head of nutrition at digestive health company We Are Regular. ‘Over time, it may contribute to straining-related issues such as haemorrhoids, anal fissures and pelvic floor dysfunction.’
How does constipation affect our skin?
Nothing on that above list is likely to come as a surprise, but what’s less well known is the impact that constipation can have on our looks. ‘The gut and skin are closely connected, so digestive health often shows up on the face,’ says Laura.
‘When bowel movements are sluggish, the body has more difficulty clearing waste and hormone by-products, which can contribute to inflammation. That can be reflected in the skin as dullness, breakouts or irritative skin concerns like eczema or psoriasis,’ she says.
What’s more, ‘chronic, low-grade inflammation, sometimes referred to as “inflammaging”, is one of the key biological processes associated with ageing,’ she adds. ‘If waste products and inflammatory by-products remain in contact with the intestinal lining for longer, this may contribute to systemic inflammation over time.'
‘We know that persistent inflammation influences how we age both internally and externally, from cellular function and immune resilience to skin integrity and energy levels.’
Can better poos help combat ageing?
Absolutely. ‘When it comes to the anti-ageing benefits of treating constipation in midlife, there are plenty,’ confirms Laura. ‘As we get into our 40s and beyond, digestion plays a much bigger role in how we look than most people realise. When waste and inflammatory by-products are reabsorbed rather than eliminated, that often shows up as facial puffiness, a bloated stomach and a general “tired” appearance.’
‘Ongoing digestive dysfunction can be one of several factors that add to the body’s overall inflammatory load,’ she adds. ‘Supporting regular, comfortable bowel movements helps the body clear what it no longer needs, which in turn reduces inflammation and can lead to clearer, brighter-looking skin, a flatter midsection and less puffiness through the face.
‘It’s one of those unglamorous habits that quietly underpins healthy ageing, because when digestion works well, it tends to show on your skin, your energy levels and how comfortable you feel in your clothes,’ she says.
And if there’s a great time to break the ‘poo taboo’, it’s now. ‘Having stable bowel movements can provide an anchor amid midlife’s undulations, such as potential hormonal and mood changes,’ she says.
How can I tell if I’m constipated?
Constipation is usually clinically diagnosed if you’re experiencing at least two of the following:
- Fewer than three bowel movements per week
- Hard or lumpy stools
- Straining during bowel movements
- A sensation of incomplete emptying
- A feeling of blockage in the rectum
- Needing to use manual manoeuvres to poo (for example, pressing around the anus or vagina)
However, if you’re going daily, you could still be suffering from constipation. ‘It’s worth knowing that small, hard or pebble-like stools are still a sign of constipation, even if you’re going every day,’ says Laura. ‘This usually points to slow gut transit or not getting enough fibre or fluids.
‘Over time it can lead to discomfort, straining and a feeling of incomplete emptying. If this pattern is ongoing, speak to a health professional.’
How can I improve my poo?
Increase your fibre (the right way)
Dietary fibre adds bulk to stool and supports healthy transit time, and most of us don’t get enough. ‘General recommendation in the UK is around 25-30g fibre per day for adults, but many people consume closer to 15g/day, which is insufficient,’ says Laura.
Don’t, though, radically increase your intake overnight. ‘Fibre works best when increased gradually, over 1-2 weeks,’ she advises. ‘The ideal is a mix of both soluble fibre (oats, fruit, legumes) and insoluble fibre (wholegrains, vegetables).
Drink more water (here’s why)
Getting enough fluid is ‘essential for fibre to work,’ she stresses. ‘Fibre without adequate fluid can actually worsen constipation,’ she explains.
‘When we increase fibre intake, we’re increasing the amount of indigestible material moving through the gut. Different types of fibre behave differently, but many forms, particularly soluble fibre, bind and hold onto water. This is what allows them to form a gel-like consistency in the intestine, soften stools and support regular bowel movements.
'However, that mechanism depends on adequate fluid availability. If there isn’t enough water in the gut lumen, fibre can increase stool bulk without sufficient softening. In practical terms, this can make stools drier, harder and more difficult to pass, especially if the increase in fibre is rapid.’
The NHS recommends 8 glasses a day as a general rule, which is approximately 2 litres. Laura says this is a good minimum baseline to aim for. ‘However you may need more with higher fibre intake, high levels of physical activity, or hot climates.’
Drink caffeine as well
‘Caffeine increases colonic motor activity in the gut, which helps push food through the gut, stimulating bowel movements,’ says Laura.
Look beyond fibre
Combatting constipation isn’t just about fibre. ‘“I often see individuals who are eating well overall, yet still lacking specific nutrients that play a direct role in gut motility,’ Laura says. Everyone's digestive system is different, she says, but common contributors to constipation can include very low fat diets and inadequate levels of magnesium ('it plays an essential role in supporting the wave-like movements that propel stool through the colon'), B vitamins and vitamin C. Nuts and seeds are good sources of both magnesium and healthy fats 'which contribute to stool lubrication, and can ease passage through the colon.'
Get moving
Exercise gets everything moving. ‘About 10-15 minutes of walking after meals can stimulate bowel movement, and it also benefits blood sugar regulation,’ says Laura. You don’t need to go for the burn: ‘Your total daily movement matters more than intense exercise. And remember, prolonged sitting is associated with slower transit time.’
Pace your eating
It’s not just what you eat – how you eat affects your digestion, too, says Laura. ‘Eating too quickly can impair digestion and increase bloating,’ she advises. ‘You should chew thoroughly to support gastric emptying and gut signalling.’ And if possible, try not to eat on the run. ‘Sitting down to eat, rather than eating on the go supports parasympathetic rest and digestive activity.’
Tackle stress
Stress has very real physical effects on how the gut functions, says Laura. ‘When we perceive stress, the body releases stress hormones, diverting energy away from digestion and toward the fight or flight response.’
None of which aids healthy bowel movement. ‘The coordinated muscular contractions that move food and waste through the intestines can slow down, leading to delayed transit and harder stools,’ she explains. 'It can contribute to constipation, even when diet and hydration are adequate.’
Consider your gut microbiome
The trillions of microbes living in our digestive tract do much more than help digest food, says Laura. ‘They actively influence how the gut moves and responds. Imbalances in this ecosystem have been repeatedly linked with slower transit and constipation.’ Supporting a healthy, balanced microbiome may help restore normal gut activity.
Consider a digestive supplement for additional support
Diet, hydration and movement should always come first, says Laura. ‘But for people who’ve already made those changes and are still struggling, a targeted supplement can sometimes provide the extra support needed to improve comfort and consistency.'
We Are Regular (which Laura endorses) is the brainchild of two beauty industry pros, including one who suffered two decades of chronic constipation. ‘I spent years trying different diets and therapists, seeing specialists, GPs and naturopaths, and the only thing that worked for me was a daily concoction of over 30 pills,’ says co-founder Holly Brooke, ex-commercial director at Skin Rocks, Caroline Hirons’ skincare brand.
‘I came up with it through trial and error but it was a regime costing me hundreds of pounds every month. Being able to go daily, instead of once a week, felt incredible, but there was no way I could afford to keep it up. I just thought there had to be a better, more sustainable way.’
Her personal experience led to the creation of 01 Bowel + Bloat Relief, a daily supplement with 10 ingredients to support comfortable poo and combat bloating – but without the harshness of laxatives.
We Are Regular Bowel + Bloat Relief
Holly set up We Are Regular with ex-Grazia beauty editor Joely Walker-Sanderson, who herself had battled bloating for ‘well over a decade’. She tells GH she's seen the benefits in her skin as well as no longer feeling like she’s ‘wearing a corset by 2pm’ when her jeans used to start digging in.
‘After nearly a year of taking 01. Bowel + Bloat Relief daily, my skin is noticeably calmer. My rosacea has reduced significantly, and it’s far less reactive to the elements,’ she says. ‘Caring for your skin from the inside out really does pay dividends.’
As the company's nutrition head, Laura stresses that 'no should feel entirely reliant on a supplement', adding: 'It’s important to remember that these kinds of products work best alongside a balanced diet, adequate hydration and regular movement.'
'Regular bowel movements rely on multiple factors, from fibre intake and fluid levels to movement and gut motility. A product like Bowel & Bloat Relief can complement these lifestyle foundations by providing specific minerals and traditional plant ingredients that help support stool consistency and ease of passage. If digestive issues persist, it’s always worth speaking to a healthcare professional to explore any underlying cause.'
Always consult your GP before starting any new dietary regimes
