Introduction

Constipation affects millions of people around the world, including an estimated 15 to 20% of the population in the United States alone. If you’re one of those individuals struggling with infrequent bowel movements, bloating, and discomfort, it’s important to know that you’re not alone, and there are ways to naturally relieve constipation. This article is designed to provide simple and effective tips for making yourself poop, and is targeted towards anyone seeking natural relief from constipation.

Tip 1: Drink More Water

One of the most common causes of constipation is dehydration. When your body doesn’t have enough water, your colon will absorb more water from your stool, making it hard and difficult to pass. To alleviate constipation, it’s important to drink plenty of water throughout the day. As a general rule, aim for at least eight 8-ounce glasses of water each day. If you struggle to drink plain water, try adding some flavor with lemon, mint, or cucumber slices, or drink herbal teas and other non-caffeinated beverages.

Tip 2: Eat More Fiber

Another effective way to relieve constipation is to increase your fiber intake. Fiber bulks up your stool and helps it move more easily through your digestive tract. Some high-fiber foods include fruits (like apples, pears, and berries), vegetables (like broccoli, spinach, and carrots), whole grains (like brown rice and quinoa), and legumes (like lentils and beans). Try incorporating more fiber into your meals by adding fresh produce to your salads, swapping white bread for whole grain bread, or snacking on crunchy vegetables with hummus.

Tip 3: Exercise Regularly

Physical activity can also promote regular bowel movements. Exercise helps to stimulate your intestines, encouraging food and waste to move through your digestive system more quickly. Even light exercise, such as walking or stretching, can be beneficial. Aim to exercise for at least 30 minutes a day, five days a week. If you’re short on time, try fitting in short bursts of activity throughout your day, like taking a walk on your lunch break or doing squats while brushing your teeth.

Tip 4: Use the Bathroom When You Need To

Holding in bowel movements can lead to constipation, as your body continues to absorb water from your stool the longer it stays in your colon. It’s important to listen to your body and use the bathroom when you need to. If you’re worried about privacy, try finding a quiet place where you can relax and relieve yourself without feeling rushed or self-conscious.

Tip 5: Try the Squatting Position

Squatting is a natural position for bowel movements and can help promote proper alignment of the digestive tract. To squat while using the toilet, place a stool or box in front of the toilet and rest your feet on it. Lean forward slightly while you go, and take your time to allow your body to fully release. If you have difficulty squatting, consider using a squatting stool or trying a different toileting position, such as a squatting pan or bidet.

Tip 6: Drink Warm Liquids

Warm liquids, like herbal tea or warm water with lemon, can help stimulate your digestive system and promote bowel movements. Caffeinated drinks like coffee and black tea can also be effective, as caffeine is a natural stimulant. However, it’s important to keep in mind that caffeine can be dehydrating, so be sure to balance your caffeine intake with plenty of non-caffeinated liquids as well.

Tip 7: Consider Using a Stool Softener

If you’re still struggling with constipation despite changes to your diet and lifestyle, a stool softener may be a helpful addition. Stool softeners work by drawing water into your stool, making it easier to pass. They are safe and effective for short-term use, but it’s important to speak with your doctor if you’re considering taking stool softeners on a regular basis or have any underlying medical conditions.

Conclusion

Constipation can be an uncomfortable and frustrating condition, but making simple changes to your diet and lifestyle can often provide natural relief. By drinking more water, eating more fiber, exercising regularly, using the bathroom when you need to, trying the squatting position, drinking warm liquids, and considering the use of stool softeners, you can promote healthy bowel movements and alleviate constipation. As always, it’s important to speak with your doctor before making any significant changes to your diet or medical regimen.