What’s Normal and What You Can Do About It

Posted by AweSamo February 24, 2026
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There are things you can do to better control urgency, so it doesn’t control you.

1. Track Eating Habits

Keep a food diary to track whether certain foods cause urgency or make it worse. Some people with UC find that symptoms are triggered by:

  • Alcohol
  • Caffeine
  • Certain high-fiber foods, such as cruciferous vegetables like broccoli or Brussels sprouts; nuts and seeds; raw leafy greens; and skin-on fruit
  • Dairy, such as milk, ice cream, and cheese
  • Large or fatty meals
  • Spicy foods
  • Sugar alcohols and artificial sweeteners

If you’re having trouble identifying problem foods and finding good alternatives, try working with a registered dietitian who specializes in inflammatory bowel disease.

This will help you define your personal triggers, since what causes urgency for one person might actually help someone else. For example, some people find that extra fiber can actually be beneficial when they’re in remission. “For patients who struggle with urgency, particularly those with UC under good control, I recommend the addition of dietary fiber to bulk the stool,” says Dr. Haydek. Foods rich in soluble fiber — for example, barley, lentils, oat bran, and peas — are an especially good choice, because this type of fiber can help slow down digestion.

2. Manage Stress

Your brain and gut are directly connected, which is why anxiety and stress can make urgency worse.

Find relaxation strategies you enjoy and can do regularly, whether it’s deep breathing, journaling, moderate exercise, or yoga.

3. Try Pelvic Floor Therapy

Your pelvic floor is a hammock-shaped group of muscles that support your bowel and bladder and help control when you defecate or urinate. Certain exercises can help make your pelvic floor muscles stronger, which may make it easier to manage urgency and incontinence.

 It’s best to learn these exercises from a pelvic floor therapist, who can teach you how to do them correctly.

4. Consider Bowel Retraining

Bowel retraining helps you establish a regular, predictable pattern for when you’ll go to the bathroom, which can help cut down on unexpected trips. It involves sitting on the toilet at the same time(s) each day and completely emptying your bowels. Talk to your gastroenterologist about how to put this strategy into practice.

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