We’re finally talking about it: Constipation is one of the most common gastrointestinal complaints in the U.S. And we’re here to tell you that there are plenty of things you can do to (safely) make yourself poop, fast.
Being constipated doesn’t just mean going days without a poop (though this is a symptom). “While it’s generally defined as having fewer than three bowel movements a week, people can have daily bowel movements and still be constipated,” says Neha Mathur, M.D., a gastroenterologist at Houston Methodist Hospital. Constipation means waste moves more slowly than usual through your gastrointestinal tract, causing symptoms such as hard or dry stools, straining or pain while you’re trying to go, and producing very little but feeling as if you’re still backed up.
Nobody likes feeling backed up! That’s why we asked gastroenterologists for the safest ways to make yourself poop faster. Next time you’re struggling to go number two, try these expert-approved tricks to relieve constipation.
Meet the Expert: Neha Mathur, M.D., a gastroenterologist at Houston Methodist Hospital.
Causes of Constipation
Common lifestyle culprits are being dehydrated and not eating enough fiber, as these habits dry out and slow down the digestive tract. “I recommend eating between 25 and 30 grams of fiber and drinking at least eight big glasses of water a day to add bulk and hydration to help move stool along,” says Dr. Mathur.
Lack of exercise, weak pelvic floor muscles, certain medications such as GLP-1s, opioids, antidepressants, and health conditions including endocrine and neurological disorders as well as irritable bowel syndrome can also result in problems going. If you have anxiety that prevents you from being able to get the job done in public or on vacation, “that kind of withholding behavior can also trigger constipation,” Dr. Mathur adds.
How to Relieve Constipation
Snack Smartly
Munch on fruits like berries and prunes, which provide hydration plus fiber, says Dr. Mathur. Kiwis may be considered the top food to make you poop, as they are high in fiber (eat the skin!) and contain an enzyme called actinidin that research shows can help with motility. Also, be sure to drink lots of water.
You can also eat probiotic foods like yogurt and kefir, and fermented picks like kimchi and kombucha regularly. Some studies suggest that probiotics help with GI issues, and a balanced gut microbiome supports smooth digestion.
Get Up and Move
Be sure to get enough exercise, as it increases blood flow to intestinal muscles involved with digestion and bowel movements, helping to keep you regular. Mix cardio workouts with strength training exercises and core work—strong abdominal muscles help to promote stool motility and also support a sturdy pelvic floor.
Sit on the Toilet Properly
Yes, there really is an ideal way to sit on the toilet when you’re trying to go. “Ergonomically, it’s better to elevate your feet and lean slightly forward to create the proper angle,” says Dr. Mathur. A footstool like a Squatty Potty can help you achieve the right alignment.
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Try a Supplement
If you’re really struggling to go, fiber supplements that contain psyllium husk (found in Metamucil and other products) contain soluble fiber that dissolves in liquid to create a gel-like substance that gets drawn into the colon to soften stool and propel it forward. (Reminder: Always give your doctor a call before taking a new supplement.)
Consider Over-the-Counter Medications
A stool softener with docusate sodium or a stimulant laxative like bisacodyl can be taken in the short term, says Dr. Mathur. If you’ve tried everything, see your doctor—they may suggest polyethylene glycol 3350, which may be taken longer with your doctor’s OK.
Visit a Bookstore
It may seem bizarre, but browsing bookshelves can prompt your body to poop. It’s called the Mariko Aoki phenomenon, and while it has not been scientifically proven, there is anecdotal evidence in its favor. One theory is that being in a calming atmosphere may work on the gut-brain axis to reduce stress and induce relaxation. Another is that the smell of paper and ink may somehow trigger the need to go.
Sip a Warm Beverage
Warm liquids like coffee, tea, and hot water with lemon can stimulate the GI tract. Or you can try a “hot potty”—otherwise known as warm prune juice. Prune juice contains fiber and sorbitol (a sugar alcohol in fruit that can have a laxative effect); some studies suggest that drinking it may help ease constipation.
When to See a Doctor About Constipation
If you’re constantly irregular, it’s a good idea to talk to your doctor about what might be causing the issue, as the reason is different for different people. One red flag to never ignore: blood in your stool, which many doctors say is the number one colon cancer symptom. If you experience symptoms like severe abdominal pain and sudden unexplained weight loss, also see your doctor to rule out a serious issue like colon cancer, advises Dr. Mathur.
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