Daily care routines
Everyday routines that support a healthy plan, each with evidence ratings and safety notes: constipation and fissure care, a gut regularity routine, and mouth care with a homemade mouthwash. A small tool turns your weight into daily water, fibre and movement targets. Looking for the 12-week weight plan? It lives on the Plan of Action page.
Explore the routines
See your GP promptly if constipation comes with any of these: blood in your stool beyond a streak on the paper, black or tarry stools, unexplained weight loss, a new change in bowel habit lasting more than two to three weeks (especially over 50), severe or worsening belly pain, vomiting, fever, or a family history of bowel cancer. These need checking, not home treatment.
Bowel screening: eligible Australians aged 45 to 74 are offered a free home test kit through the National Bowel Cancer Screening Program. Do the test when it arrives, even if you feel well.
Mouthwash: for adults only. Never swallow it. Tea tree oil can be toxic if swallowed, and xylitol is highly toxic to dogs. Keep it away from children and pets, and stop if your mouth feels irritated.
Constipation and fissures: the guidance in that section is a general summary based on our own judgement, so it may be incomplete or not right for you. Laxatives and magnesium can interact with other medicines and conditions, and fissure creams are prescription-only, so check with your GP or pharmacist first. See a GP if a fissure is very painful, keeps bleeding, or hasn't healed after about six weeks.
This page is general information, not medical or dental advice. If you have a medical condition, take regular medicines or are pregnant, talk to your GP, pharmacist or dentist first.
Our judgement A general guide, not a verified plan. This section is our summary of commonly given advice, put together using our own judgement. We can't promise it is complete or correct, and it won't suit everyone. Bodies and causes differ, so use it as a starting point for a conversation with your GP or pharmacist, not as a substitute for one.
Easing constipation
Most everyday constipation responds to the same few levers. These are usually tried together, and for a few weeks, before anything stronger.
| Step | General guide | Evidence |
|---|---|---|
| Fibre | Work towards 30 to 40 g a day from beans, vegetables, fruit, nuts, seeds and oats. Build up over one to two weeks to limit bloating. | Well establishedPsyllium has the best supplement evidence |
| Electrolytes and salts | Sodium, potassium and magnesium are electrolytes. Water follows salt, so a little in your drinks helps your body hold water and keeps stool softer. They are optional. Keep total sodium from all food and drink under the Australian upper limit of 2,300 mg a day (the WHO advises under 2,000 mg), and check drink labels. Ask your doctor first if you have kidney, heart or blood pressure problems. | LimitedFor constipation specifically |
| Fluids | Fibre needs water to work. A common starting point is about 35 mL per kg of body weight a day, with most of it as plain water. | LimitedExtra water alone helps little if you aren't dehydrated |
| Movement | A brisk walk of about 30 minutes most days. | LimitedFor regularity. Strong for general health |
| Toilet habits | Go when you feel the urge, and try a relaxed sit after a meal. Don't strain or stay on the toilet for long. A small footstool to raise your knees is a common tip. | LimitedOur judgement |
| Kiwi or prunes | One or two serves a day are a gentle food-based option. | ModerateSeen in several small trials |
| Magnesium (optional) | Some people use a supplement in the evening. Keep supplements to 350 mg of elemental magnesium a day or less, and avoid it with kidney disease unless your doctor agrees. | ModerateDraws water into the bowel |
| Laxatives | A macrogol (polyethylene glycol) laxative has the strongest evidence, and stimulant laxatives such as senna suit short-term use. Use either as your doctor or pharmacist advises. | Well establishedLong-term safety data for stimulants are limited |
For a full food list and a daily targets tool, see the Gut regularity routine. The hydration plan covers electrolytes and salts in more detail.
Keeping it away
Once things settle, the aim is to make the habits routine, so you don't depend on a laxative. Our judgement
- Keep the basics steady. Fibre, fluids and a daily walk matter more as a long-term habit than as a short-term fix.
- Keep a regular rhythm. Similar meal, wake and toilet times help many people.
- Track it for a few weeks. A simple note of how often you go and how hard the stool is shows what helps and what doesn't.
- Step down slowly. If you've used a laxative, ask your doctor or pharmacist how to reduce it, and don't stop and start it without advice.
- Review changes. If the pattern changes, or the old problem returns despite the basics, speak to your GP rather than adding more products.
Anal fissures
A fissure is a small tear in the skin lining the anus. Hard stools and straining are the usual trigger. The signs are sharp pain during and after a bowel motion, and a little bright red blood on the paper. A fissure that has lasted less than six weeks is acute. After six weeks it is called chronic, and it often needs more than home care. Well established
| What helps | General guide | Evidence |
|---|---|---|
| Soft, regular stools | Fibre, plenty of fluid and no straining, as above. A macrogol laxative can help if your doctor or pharmacist agrees. This is the foundation of fissure care, and also how recurrences are usually prevented. | Well established |
| Warm baths | Sit in a few centimetres of warm water for about 10 to 15 minutes, especially after a bowel motion. Pat dry gently. | LimitedSoothes, but few trials |
| Prescription creams | For a fissure that hasn't healed in about six weeks, a GP may prescribe diltiazem 2% or GTN cream, applied twice daily for 6 to 8 weeks. Healing rates were similar in a pooled analysis of trials, and GTN causes more headaches. GTN isn't suitable in pregnancy. | ModeratePrescription only |
| Specialist care | If it hasn't healed after 6 to 8 weeks of treatment, or keeps coming back, ask your GP about a colorectal specialist. There are other options, including injections and surgery. | Well established |
Don't assume it's "just a fissure". New bleeding, especially over 50, needs a GP to check it. The full list of warning signs is under Before you start.
Fibre bulks stool, water keeps it soft, and movement keeps the gut working. This routine puts those together, with magnesium as an optional extra.
| Part of the routine | The guide | Evidence |
|---|---|---|
| Fibre | 30 to 40 g a day from beans, vegetables, fruit, lentils, nuts, seeds and oats. | Well establishedPsyllium has the best supplement evidence |
| Beans | 250 to 300 g across the day: chickpeas, kidney, black or Mexican beans. | Well establishedAs a fibre source |
| Fruit and vegetables | 1 to 2 serves of each a day. Kiwi, prunes and pear are good choices. | ModerateKiwi and prunes in trials |
| Yoghurt | About 250 g a day. | LimitedPlain yoghurt hasn't been tested alone |
| Water | 35 mL per kg of body weight, with at least 40% as plain water. | LimitedFibre needs fluid, but extra water alone helps little if you aren't dehydrated |
| Electrolyte salts | Hydration salts in water through the day. See the hydration plan. | LimitedFor constipation specifically |
| Olive oil | 1 tablespoon of extra virgin olive oil in the morning. | LimitedSmall studies only |
| Walking | 30 minutes of brisk walking a day. | LimitedFor regularity. Strong for general health |
| Magnesium (optional) | 250 to 300 mg elemental in the evening, and never above 350 mg. | ModerateDraws water into the bowel |
Magnesium forms
Magnesium oxide is poorly absorbed, which is why it works as a laxative: what isn't absorbed draws water into the bowel. A US gastroenterology guideline suggests it for chronic constipation, but rates the evidence very low certainty. Citrate and glycinate are absorbed better than oxide. Claims that glycinate is the best-absorbed form aren't settled by human studies, so choose by how your gut tolerates it. Blending forms to "balance relaxation with kidney load" is not backed by evidence.
Safe limit: 350 mg a day of elemental magnesium from supplements. Higher doses commonly cause diarrhoea, and kidney disease raises the risk.
Laxatives
- Macrogol (polyethylene glycol) has the strongest evidence of any laxative in the 2023 AGA and ACG guideline. Use it only as your doctor or pharmacist advises.
- Senna and other stimulant laxatives work well in the short term. Guidelines suggest short-term or rescue use, because long-term safety data are limited. The common fear that they make the bowel "lazy" isn't clearly proven, but it's still wise not to rely on them without medical advice.
- Check electrolyte drink labels. Many are high in sugar and sodium. The Australian upper limit for sodium is 2,300 mg a day.
Build up slowly. Raising fibre quickly causes bloating and gas. Add it over one to two weeks, and drink more as you go. Psyllium thickens fast, so mix it, drink it straight away and follow with water.
Enter your weight for your water target, then get a day plan to follow.
Add your weight to see your targets and day plan.
- Plain water, at least40% of your daily water0 L
- Fibre30 to 40 g
- Beans250 to 300 g
- YoghurtAbout 250 g
- Vegetables and fruit1 to 2 serves each
- Brisk walk30 min
Your day
Times follow your wake-up time.
Healthy eating starts in the mouth. Digestion begins before the first swallow. Chewing breaks food down, and saliva starts on the starch. A clean, comfortable mouth makes it easy to chew well and enjoy your meals, so a few minutes of mouth care is a simple way to support everything else in this plan.
| The idea | In plain terms | Evidence |
|---|---|---|
| Chewing and saliva start digestion | Well-chewed food is easier to digest, and saliva begins breaking down starch. | Well established |
| Sore gums and missing teeth change what you eat | People with gum disease or tooth loss tend to eat less fruit, vegetables and fibre, because those foods are harder to chew. Healthy gums and teeth keep your food choices open. | ModerateMostly observational studies |
| A balanced mouth, not a sterile one | Your mouth always hosts bacteria, and many are helpful. The goal is a clean, balanced mouth, with plaque kept under control. | Well established |
| Nutrient absorption | Most absorption happens later, in the small intestine. A healthy mouth doesn't switch it on, but it helps you chew, swallow and enjoy the food that gets you there. | Well established |
The easy daily habits
- Brush for 2 minutes, twice a day, with fluoride toothpaste.
- Clean between your teeth once a day, with floss or small interdental brushes.
- Go easy on sugary drinks and frequent snacking, which feed plaque bacteria.
- See a dentist regularly. Dental bodies such as the Australian Dental Association give this same core advice.
If you like to add a rinse, here is a homemade recipe. A 500 mL batch combines a sugar alcohol, two gentle alkaline powders and two essential oils. For a smaller batch, scale every amount down in proportion, and round the drops to the nearest whole drop.
| Ingredient | Per 500 mL | Intended job | Evidence |
|---|---|---|---|
| Distilled water | 500 mL | Clean base that avoids tap-water contaminants. | Practical choice |
| Xylitol | 6 tsp (about 30 g) | Cavity-causing bacteria can't ferment it, and it keeps saliva flowing. | LimitedLow-quality evidence overall |
| Calcium carbonate | 1 tsp (about 5 g) | Mild abrasive and calcium source. | SpeculativeBarely dissolves in water |
| Baking soda | 1 tsp (about 5 g) | Raises mouth pH and neutralises acids and odours. | LimitedThe pH rise is short-lived |
| Tea tree oil | 6 drops | Reduces plaque on the gumline. | LimitedSee concentration note |
| Peppermint oil | 6 drops | Fresh breath and flavour. | LimitedFreshens breath briefly |
How to use it
Shake well
The oils and powders separate, so shake the bottle before every use.
Swish 15 seconds
Pour 15 to 20 mL. Swish between your teeth and along the gumline, then spit.
Leave it on
Avoid eating, drinking or rinsing with water for 20 to 30 minutes afterwards.
What it can and can't do. Brushing twice a day with fluoride toothpaste, cleaning between your teeth and regular dental check-ups remain the proven foundation. A Cochrane review of xylitol found only low-quality evidence of benefit, mainly for fluoride toothpaste that contains it, and none that rinses match fluoride.
Tea tree concentration. A systematic review found mouthwashes with 0.2 to 0.5% tea tree oil may limit plaque, using an emulsifier to mix the oil in. This recipe works out to about 0.06%, so it is a lower dose than the trials, and the oil floats unless you shake it.
Our precaution There's no preservative, so make small batches, keep the bottle in the fridge, and discard it after 7 days. Use a clean bottle each time.
How this page was checked
What we checked, and what we changed
Mouth care: the idea that a germ-free mouth is needed for full nutrient absorption is stronger than the evidence, so we softened it. Absorption happens mainly in the small intestine, and a healthy mouth always has bacteria. What the evidence does support is that a clean, healthy mouth helps you chew and enjoy a varied diet, and that gum disease and tooth loss are linked with a poorer diet. The daily habits listed are standard dental advice.
Mouthwash: a Cochrane review found low-quality evidence for xylitol, mainly in fluoride toothpaste, and none showing rinses match fluoride. A systematic review found tea tree mouthwash at 0.2 to 0.5% may limit plaque, which is higher than this recipe's roughly 0.06%. Calcium carbonate has no trials as a mouthwash, so we rated it speculative. We added the shelf-life rule ourselves, since the recipe has no preservative.
Constipation and fissures: this section is general information written using our own judgement, based on commonly given advice and the sources listed below. It is not a verified protocol and may not be complete or correct. Evidence ratings are our summary, not an official grading. Macrogol has the strongest evidence of any laxative in current guidelines, and fibre is well supported. Walking, fluids and toilet habits have limited trial evidence for constipation. For fissures we followed standard clinical advice: soft stools, no straining, prescription creams after about six weeks, and a specialist if it hasn't healed after 6 to 8 weeks. A pooled analysis of nine trials found diltiazem and GTN healed fissures at similar rates.
Magnesium: the source routine uses up to 400 mg on heavy exercise days. That is above the 350 mg supplement limit set in Australia and the US, so this page caps it at 350 mg.
Senna: the source plan warns that long-term senna "risks a lazy bowel". Current guidelines say long-term safety data are limited and suggest short-term or rescue use. They don't show that senna makes the bowel lazy, so we've said that instead.
Our judgement Ratings of "well established", "moderate", "limited" and "speculative" are our summary of the evidence, not an official grading. This is general information, not medical advice.
Sources and further reading
University of Manchester: Cochrane review of xylitol and tooth decay
Systematic review of tea tree oil for human health, including mouthwashes
AGA and ACG guideline summary: treating chronic constipation
Meta-analysis: topical diltiazem and GTN for chronic anal fissure
RACGP: anal fissures, an update on treatment options
CMAJ: five things to know about anal fissures
Rao and Brenner (2021): over-the-counter therapies for chronic constipation
NHMRC: sodium reference values
Eat for Health: Australian Dietary Guidelines
Australian Dental Association: dental health information
Dietitians Australia: find an accredited practising dietitian
Head to the main page to explore every plan.