Why Daily Bowel Movements Matter for Kidney Health and Longevity
Having one to two bowel movements per day supports optimal toxin clearance and kidney function—a key indicator of longevity.
By Sheridan Genrich
5/13/2025Updated:5/21/2025
Having a daily bowel movement isn’t just a matter of comfort—it’s a vital clue to your kidney function and long-term health.
Research links infrequent bowel movements to toxin buildup, particularly indoxyl sulfate—a compound that gradually damages kidney function and is associated with a shorter lifespan.
The Science Behind Optimal Bowel Frequency
A 2024 study published in Cell Reports Medicine found that people who had one or two bowel movements per day showed the healthiest biological markers, including better inflammation profiles, more efficient toxin clearance, and a stronger gut microbial balance.
The researchers examined more than 1,400 healthy U.S. adults, gathering data on their gut microbiomes, blood chemistry, and lifestyle habits. Participants’ self-reported bowel movement frequencies were categorized into four groups: constipation (one or two bowel movements per week), low-normal (three to six per week), high-normal (one to three per day), and diarrhea.
The Kidney Connection
Kidney function was measured through estimated glomerular filtration rate, which assesses how well the kidneys are filtering blood. The results indicated an important connection: People with constipation showed poorer kidney function markers.
Why does this matter? Your kidneys serve as essential filtration systems, removing waste and excess fluid from your blood, regulating electrolyte balance, and producing hormones that control blood pressure and red blood cell production. When kidney function declines, toxins accumulate throughout the body, accelerating aging and increasing risk for numerous diseases.
Those who were constipated—meaning one or two bowel movements per week—had higher levels of toxins in their bloodstream, especially indoxyl sulfate, a waste product that accumulates when the kidneys are not functioning properly. Indoxyl sulfate places significant stress on the kidneys and forms as a byproduct of unhealthy gut fermentation. When you don’t get enough fiber, gut bacteria ferment protein instead, creating more waste products and forcing your body to work harder to eliminate them.
At the other extreme, the group with frequent loose stools showed signs of inflammation and bile acid loss—often linked to liver and gallbladder dysfunction. When bile acid isn’t recycled properly, the gut becomes inflamed, fats don’t get absorbed well, and nutrient imbalances may develop.
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Current research suggests that aging is associated with a progressive reduction in glomerular filtration rate—the strongest predictor of renal disease in older people. Poor kidney function is directly linked to a shorter lifespan, making bowel habits an important focus in longevity research.
Factors Affecting Bowel Movement Frequency
The study showed that age, sex, and body mass index were significantly associated with bowel movement frequency.
Specifically, younger people, women, and those with a lower body mass index tended to have less frequent bowel movements. Researchers noted that female hormonal fluctuations likely contribute to bowel movement changes. Males reported a higher weekly food and snack intake than females, which researchers noted contributed to their high-normal bowel movement frequency.
The research team identified several factors associated with achieving the optimal range of bowel movements.
The biggest signal for bowel movement frequency was eating more fruits and vegetables, said Sean Gibbons, study co-author and associate professor of systems biology at the Institute for Systems Biology.
Other important factors included drinking plenty of water, engaging in regular physical activity, and eating a more plant-dominant diet.Natural Medicine
Strategies for Regular Bowel Movements
While achieving consistent bowel regularity is the goal, it’s not always easy in today’s era of stress and processed food.
According to Ayurveda, the traditional medical system of India, occasional constipation often stems from a “vata” (air) imbalance caused by excessive dryness in the gut, which can worsen under stress. This imbalance aggravates the downward-moving aspect of vata, leading to intestinal dryness and poor elimination.
To balance vata and support regular bowel function, focus on warm, moist, oily, and well-cooked foods instead of dry, cold, raw, or highly processed options. For example, tahini—an oily, nutrient-rich paste—can lubricate the gut lining, making it preferable to the dry, hard properties of raw nuts or the cooling effect of yogurt.
As winter—a cold, dry vata season—ends in the Northern Hemisphere, foods such as organic oats, chia seeds, or basil seeds offer natural soluble fiber that lubricates the intestinal tract and promotes healthy elimination by binding bile and toxins for removal.
For those seeking to improve bowel regularity, research supports several approaches:
Increase Fiber Intake
Both soluble and insoluble fiber are important. Good sources include mostly cooked fruits and vegetables, such as apples (with skin), pears, berries, broccoli, and carrots. Research shows that apple pectin may be particularly beneficial for bowel health. Conventional grains such as wheat flour in most breads are often recommended to bulk the stool. However, concerns about glyphosate residue and genetic modification may outweigh any benefit. Organic oats may be a better choice when eaten as part of a mostly vegetable-based diet.
Stay Hydrated
Water is essential for softening stools and aiding digestion, and drinking at least six to eight glasses daily may help prevent constipation. Warm liquids, such as herbal teas or clear soups, can also stimulate bowel movements. It’s best to avoid dehydrating beverages such as alcohol and caffeine, although individual tolerance varies depending on seasonal, hormonal, and emotional factors. For someone who is already constipated but has other strategies to offset it, one cup of coffee per day may still be fine.
Natural Remedies
Kiwifruit, rich in actinidin, has been shown to improve bowel frequency without adverse effects, while slippery elm (Ulmus rubra)—a powdered soluble fiber—can help soothe the intestinal tract. Certain foods also act as gentle laxatives. For example, magnesium-rich options such as cooked kale, cabbage, and pumpkin seeds—especially when presoaked for easier digestion—may help relax bowel muscles and draw water into the colon.
Establish Consistent Eating Habits
Try to eat meals at regular times to synchronize your digestive rhythm, and avoid frequent snacking so the “migrating motor complex”—a brain wave signal that moves through your gut—has time to clean between meals.
Exercise Regularly
Regular physical activity stimulates intestinal contractions and reduces stool transit time. Engaging in moderate aerobic exercises such as walking, yoga, swimming, or jogging may improve gut motility and overall digestive health.
Optimize Bathroom Posture
A forward-leaning, arm-supported posture—closer to a squatting position—has been shown to help older people pass stools more comfortably. Leaning forward in this way helps align the colon for easier elimination and may improve bowel movement efficiency.
Manage Stress Effectively
Stress can disrupt gut motility and worsen constipation, and suppressing the natural urge to have a bowel movement adds further strain to your organs, worsening the problem. Research suggests that incorporating relaxation techniques such as deep breathing exercises, meditation, and progressive muscle relaxation reduces stress and supports gut–brain communication through the vagus nerve, promoting healthy digestion.
The Long-Term View:
Toxin Elimination and LongevityBowel regularity isn’t just about daily comfort—it’s a crucial component of a comprehensive approach to health and longevity. By supporting toxin elimination, you can protect your kidneys, which play a central role in long-term well-being.
Practices such as balanced nutrition, hydration, and regular elimination support kidney health—and may pave the way for a longer, healthier life. The simple act of maintaining healthy bowel function could be one of the most underappreciated yet powerful ways to age well. |
