The wide range of "normal" in terms of bowel frequency means that your bowel habits may be fine whether they come three times per day or three times per week. When a change happens suddenly, though, it's time to take notice. If your stools are dry, hard and difficult to pass, you may be constipated. If your stools are loose, watery and difficult to control, you may have diarrhea. See your doctor to rule out a medical cause, but your diet is often a key to your bowel behavior. A diet lacking in certain elements may be behind the issue.
Fiber
Fiber is the great bowel regulator. It can firm up loose stools or assist the passage of difficult ones. Soluble fiber found in beans, oats and fruit pulp can ease diarrhea by absorbing intestinal water. This results is a firmer, more controllable bowel movement. Insoluble fiber is found in vegetables, fruit skins and whole grains, and adds bulk to the stool to help it pass more quickly to relieve constipation. Most fiber-containing foods include both types of fiber, but the ratio varies. Avoid foods with high amounts of insoluble fiber if you have diarrhea.
Probiotics
Evidence suggests that the microorganisms in probiotic foods may help regulate bowel movements by increasing the population of beneficial gut bacteria. Yogurt is a key probiotic food, but miso, kefir and tempeh are more exotic choices that can relieve the daily yogurt monotony. There are even probiotic smoothies on the market, made with either yogurt or fermented soy. Whichever form you choose, look for the "live, active cultures" designation on the label -- this means that the food was designed to deliver the microorganisms to your gut alive and intact.
Avoid Constipation
Know what foods to avoid when you have a cranky bowel. No matter how much yogurt and vegetables you eat, a cheese sandwich can undo all your progress. Cheese is a notorious bowel binder, and other high-fat or sugary foods like fast food, baked goods and highly processed foods can give the same result. Certain drugs can cause constipation that no diet can beat, so consult your doctor if you are taking any medication.
Avoid With Diarrhea
Clearly, insoluble fiber can make diarrhea worse, but so can many other foods. Sugary foods and caffeinated drinks can cause intestinal irritation that can lead to a flare-up, and high-fat foods lubricate your colon, speeding stool passage. If you tend to have bouts of diarrhea after eating certain foods, see your doctor about possible food intolerances. Dairy and wheat are major triggers for diarrhea in some people, but you can have an intolerance to something as minor as a food additive or artificial color.
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