Here, there is no shame. At some point, we’ve all had excruciating constipation, and it’s not enjoyable.
You surely need to know how to make yourself poop on command — or, you know, ASAP — if constipation is currently causing havoc on your life (and/or colon). Poop jokes won’t assist you at this point.
You sense the same pressure below you.
The call of nature prompts you to go the restroom. You wait, push, and sit. Then… nothing. You just can’t get yourself to poop, it seems. You may be constipated if several hours have passed and you haven’t urinated twice.
Everybody’s bowel movements are unique. Generally speaking, the healthy range is three times per week to three times per day. The ability to poop can be impacted by a variety of factors, including food, illness, and regular changes.
You might be experiencing constipation if you:
- less than 3 poops a week
- hard, lumpy, or dry poop
- difficulty or pain while pooping
- a feeling that the entire stool hasn’t been thrown up yet
Don’t worry just yet; there are steps you can do to get some relief if you believe the poop gods have cursed your bowels.
Here’s how to induce oneself to urinate in the convenience of your house (erm, toilet).
1. Have a glass of water.
Water is crucial for preventing constipation. While everyone has a varied daily water need, drinking a lot of water is essential for regular bowel movements.
If you simply aren’t a “water person,” attempt to consume adequate liquids from other sources, such as brothy soups or vegetables high in water content, such as watermelon. Simply avoid sugary beverages because they might exacerbate the issue.
A large glass of water or another clear beverage may cause you to have a bowel movement if you are constipated and haven’t been drinking enough water.
2. Eat a lot of fiber-rich meals.
The best sources of fiber to get things going are those with a high water content, including raw carrots, apples with the skin or peel on, and avocados.
These foods produce an osmotic gradient when consumed. That means they make the colon pull in more water during digestion, which eases and prevents constipation by facilitating a little bit more fluid motion.
It keeps feces loose and passing easily.
You don’t need to visit the pharmacy to receive your recommended daily intake of fiber. You might be able to resolve your poop issues by eating these foods:
- oats
- fruits
- veggies
- rice
- beans
Drinking enough of water will assist your stool go through your system, so be sure to do so while consuming these items.
3. Take a look at a fiber supplement.
Fiber supplements can help with constipation and are widely accessible. They function by giving your feces more volume or heft. This facilitates the movement of poop through the intestines and out of the body.
Look for an over-the-counter supplement that has 6 to 9 grams of fiber each day. Several popular fiber supplements are:
- psyllium (Metamucil, Konsyl)
- methylcellulose (Citrucel)
- calcium polycarbophil (FiberCon)
Choose one that has been dissolved in water, such as psyllium, if possible (Metamucil). The water component is crucial: Dietary fiber absorbs water, causing your stool to become more bulky and easier to pass.
Just keep in mind that, even if you choose to take a fiber supplement, maintaining a healthy diet is still important (which should naturally include some natural fiber found in food). You cannot expect your digestive system to function normally by simply adding a tablespoon of Metamucil to a bottle of diet cola.
4. Get some exercise.
The muscles in the lower digestive tract can be stimulated by exercise. Poop is the way that this area of the gut eliminates waste from the body.
Exercise of any kind, including a quick walk or jog, can help induce bowel movement.
Exercise and movement are usually beneficial for preventing constipation. If you’ve been sitting around a lot lately (and who hasn’t? ), consider going for a quick walk or working out in full.
5. Sip on some coffee.
Coffee’s caffeine makes your gut muscles contract harder to help you pass stuff through. Additionally, it has fluids, which may be helpful.
Drinking water in addition to your coffee can maximize its effects because drinking too much coffee will dehydrate you. You don’t drink coffee? Similar effects can be obtained from strong tea.
Warm drinks in general, and a hot cup of coffee or tea in the morning especially, can help get things going.
6. Eat some healthy fats.
Foods like avocados, nut butter, olives, and fatty salmon that are high in beneficial, unsaturated fats might hasten digestion. These lipids lubricate the lining of the stomach, making it much simpler for stool to pass through.
Avocado is a healthy choice because it has 10 grams of dietary fiber in every cup.
6. Take a lot of probiotics.
Live bacteria known as probiotics, or “the good bugs in your gut,” are important for the digestion of food by your body.
Just be aware that they won’t function right away. It doesn’t work in 20 minutes like Tylenol does for fevers. It may take more than a day for beneficial bacteria to breakdown food piece by piece.
However, it will alter the bacterial equilibrium in your stomach. That might also make it much simpler for things to pass through your system. To support your overall gut health, think about consuming enough of probiotic-rich fermented foods like Greek yogurt or fresh sauerkraut or taking a high-quality probiotic supplement.
7. Try an over-the-counter laxative.
Laxative stimulants squeeze the intestines to induce a bowel movement. Stimulants are available over-the-counter at your neighborhood pharmacy.
It can cause diarrhea at higher dosages and can help avoid constipation at lower ones. Therefore, if you want to move things forward just a little bit without them turning disastrous, you can adjust the dose you take.
8. Self-massage the belly.
Actually, you can help yourself move your bowels by gently pressing down on your abdomen and rotating your body counterclockwise. Constipation has been demonstrated to be improved with colonic massage.
Applying light pressure in your right lower region along the colon’s horseshoe shape will do this. The area where stool is discharged is in your left lower quadrant, so keep moving up to the rib cage, over the stomach, and underneath the ribs.
9. Get in a squat position to poop.
The next time you have to go, bring a tiny footstool with you into the restroom. You can pass stool without straining if you sit with your knees higher than your hips, putting your body more or less in a squatting position.
Here are some other tips for striking the ideal feces pose:
- Lean forward while resting your elbows on your knees.
- Let your stomach relax.
- Straighten your spine.
By relaxing the muscles in that region and elevating the portion of your colon that facilitates smoother bowel movement, squatting changes the anatomy. It will be simpler to urinate the closer you are to a full squat.
When to See a Doctor
A person who experiences chronic constipation may find it difficult to concentrate on their regular activities and chores. It’s necessary to contact a doctor to rule out more serious causes if your constipation persists for more than a week and doesn’t improve with medication.
Consult a doctor right away if you get dizziness, exhaustion, cramps, or spasms along with your constipation.
Tips to Poop Like a Pro
While these suggestions might offer a temporary fix, chronic constipation usually necessitates at least a few lifestyle adjustments. For healthy defecation, start with these suggestions:
- Maintain the appropriate form. There is strong data that suggests squatting promotes healthy urination. Use a footstool if necessary to raise your knees over your hips.
- Don’t tense yourself. No more Instagram scrolling as you try to leave, I’m sorry. Long-term use of the restroom can worsen conditions by weakening the pelvic muscles necessary for urination.
- Get plenty of water. Always keep a water bottle close at hand. If you want to maintain your normal schedule, you’ll need it.
- Eat more fiber. Oats, fresh produce, lentils, and other fiber-rich foods can aid in promoting bowel movement.
- Exercise on most days. Getting some activity every day, even if it’s only for 20 minutes, will improve circulation and maintain healthy bowels.
- Never hold back. When feasible, fight the impulse to put off pooping until you finish your work task or get to your preferred public restroom (department store bathroom, anyone?). You should go as soon as you can to maintain the health of your bowels.
- Beware of some foods. Cut back on your favorite junk foods for good poop. Alcohol, dairy products, processed cereals, red meat, and fried foods can all worsen or even start constipation.
- Control your stress.