Poop Problems? Try These Natural Laxatives

how do you make yourself poop without laxatives

There are several ways to make yourself poop without laxatives. Here are some tips to get things moving:

1. Increase fluid intake: Drink plenty of water or other liquids like brothy soups or eat water-rich fruits and vegetables. Staying hydrated helps soften stools and makes it easier to pass them.

2. Eat more fibre-rich foods: Fibre slows digestion and keeps stools soft. Good sources of fibre include whole grains, nuts, seeds, fruits, and vegetables.

3. Try natural remedies: Natural remedies like probiotics may help treat and prevent constipation. However, consult a doctor before taking any herbal remedies or teas.

4. Exercise: Light exercises like walking, yoga, or a gentle abdominal massage can help stimulate the digestive system and encourage bowel movements.

5. Squat when you poop: Using a small footstool to elevate your feet while on the toilet can help simulate a squatting position, which can aid in constipation relief.

6. Eat high-fibre foods: Consuming high-fibre foods like oats, brown rice, beans, whole grains, fibrous fruits, and vegetables can help resolve constipation and reduce the likelihood of future episodes.

7. Try a stool softener: Stool softeners pull water into the intestines, making stools softer and easier to pass.

8. Use a suppository: Suppositories, available without a prescription, can be inserted into the rectum to soften stools and aid bowel movements.

9. Drink coffee: Coffee contains caffeine, which increases contractions in the gut, helping to push things through. However, too much coffee can lead to dehydration, so it's important to drink water as well.

Characteristics Values
Drink fluids Water, prune juice, warm water, herbal tea
Eat fibre-rich foods Whole grain bread or cereal, fibrous fruits like apples and bananas, fibrous vegetables like broccoli, carrots, and leafy greens, nuts, pulses, beans, oats, brown rice, avocados, kiwis, raw carrots
Exercise Walking, yoga, squats
Massage Perineum massage, colonic massage, abdominal massage
Take supplements Magnesium, fibre
Take laxatives Osmotic laxatives, stimulant laxatives, lubricant laxatives
Take stool softeners Docusate sodium, docusate calcium
Use a suppository Glycerin suppository
Use an enema Tap water enema, mineral oil enema

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Drink coffee

Drinking coffee can be an effective way to stimulate a bowel movement without the use of laxatives. Coffee is known to have a laxative effect, with research showing that it can increase muscle contractions in the colon, speeding up the urge to poop. This effect can occur within just four minutes of drinking a cup of coffee.

The caffeinated jolt of coffee can rev up your morning and your colon. Caffeine stimulates the muscles in the digestive system, including the colon, increasing the movement of stool through the intestines. However, it is important to note that caffeine is not the only reason why coffee has this effect. Decaf coffee has also been shown to trigger bowel movements, albeit to a lesser extent than caffeinated coffee.

Coffee stimulates the production of several hormones, such as gastrin and cholecystokinin (CCK), which are involved in the gastrocolic reflex. This reflex stimulates contractions in the gut and moves poop toward the rectum for removal. Additionally, the acids in coffee can boost levels of the hormone gastrin, which further enhances these involuntary muscle contractions.

The time of day you drink coffee also matters. Your digestive system is more sensitive in the morning, and drinking coffee at this time can result in faster bowel movements. Coffee also tends to be consumed first thing in the morning, which aligns with the body's natural potty schedule.

While coffee can be a helpful tool to promote bowel movements, excessive caffeine intake can lead to negative side effects such as interfering with sleep and increasing blood pressure. Therefore, it is important to consume coffee in moderation and be mindful of your caffeine intake. Additionally, drinking water along with your coffee can help maximize its laxative effect and prevent dehydration.

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Eat fibre-rich foods

Eating fibre-rich foods is an effective way to stimulate bowel movements without resorting to laxatives. Fibre is a type of carbohydrate that slows digestion by adding bulk to your diet, helping you feel fuller faster, and aiding the passage of stool.

Fibre-rich foods include:

  • Whole grains, such as whole wheat bread, wheat bran, whole grain pasta, and whole grain cereal.
  • Fruits like apples, pears, berries, grapes, kiwifruit, prunes, and figs.
  • Vegetables like broccoli, carrots, leafy greens, and sweet potatoes.
  • Nuts and seeds, such as walnuts, pecans, and almonds, chia seeds, and flax seeds.
  • Pulses, such as beans, lentils, peas, and black beans.

It is important to note that increasing your fibre intake should be done gradually and accompanied by drinking plenty of water. This is because water helps to soften the stool, making it easier to pass. Additionally, fibre absorbs water, so it is crucial to stay hydrated when consuming a fibre-rich diet.

By incorporating these fibre-rich foods into your diet and staying hydrated, you can help promote healthy digestion and regular bowel movements without the need for laxatives.

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Exercise

A 2019 review of existing research suggests that low-intensity exercises, such as taking a brisk walk, can be an effective treatment for constipation. However, more research is needed to understand how different types of exercises affect digestion.

Light exercises like walking, yoga, jogging, biking, or swimming can help maintain proper circulation and keep the bowels healthy. These exercises can also increase blood flow throughout the abdomen, encouraging bowel movements.

If you've been sedentary lately, try going for a fast-paced walk or doing a full-on workout if you're able. Movement and exercise are great for combating constipation.

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Drink prune juice

Drinking prune juice is a popular natural remedy for relieving constipation and promoting gut health. Prune juice is made from dried plums, which are loaded with fibre and various nutrients. The juice also contains vitamins, minerals, and antioxidants.

Prune juice helps promote bowel movement in several ways. Firstly, it is rich in a type of sugar alcohol called sorbitol, which is not fully absorbed or digested in the gut. Sorbitol creates an osmotic effect, pulling more water into the gut and helping to loosen stools. Additionally, some manufacturers add fibre-rich prune puree to the juice, which has a laxative effect. Prune juice also contains magnesium, potassium, and a compound called diphenyl isatin, all of which improve gut function.

The recommended serving size for adults is half a cup of prune juice (around 4 ounces) twice a day for mild constipation. For more severe cases, adults can have up to 8 ounces of prune juice in the morning. It is important to note that prune juice should be used in conjunction with regular physical activity, adequate fluid intake, and a high-fibre diet. If constipation persists or is accompanied by severe abdominal pain, rectal bleeding, or an inability to pass gas, consult a doctor.

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Try a stool softener

Stool softeners are a type of laxative called an emollient laxative. They work by increasing the amount of water and fat that mixes into your stool, preventing dry, hard masses from forming. They are typically taken at bedtime and can be taken orally or rectally. The active ingredients in stool softeners are usually docusate sodium and docusate calcium. Colace is a common brand of docusate.

Stool softeners are gentle medications with relatively mild effects. They are useful when a person experiences temporary, mild, or chronic constipation. They are often prescribed after major surgeries, such as heart surgery or hernia repair, to avoid complications that may arise from straining during a bowel movement.

Stool softeners are generally safe to use, but they may cause side effects such as stomach pain, nausea, diarrhoea, and throat irritation (from oral stool softeners). It is important to consult a healthcare professional before taking stool softeners, especially if you are taking other medications, as they can interfere with the effects of other drugs.

Stool softeners are not a quick fix for constipation, as they typically take between 12 to 72 hours to start working. They are most effective when a person does not need immediate relief but is looking to regulate their bowel movements within the next few days.

Natural stool softeners are also an option for those seeking relief from constipation. These include lifestyle changes such as drinking more water, getting regular exercise, and increasing your daily fibre intake by consuming more fruits and vegetables.

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