Emptying Bowels: Quick And Easy

There are many reasons why someone might want or need to empty their bowels, including constipation, diarrhoea, and irritable bowel syndrome (IBS). There are several ways to encourage a bowel movement, including staying hydrated, exercising, eating fibre-rich foods, and drinking coffee. For those with severe or persistent bowel discomfort, it is recommended to consult a doctor.

Drink water and stay hydrated

Water is essential for digestion and keeping the body hydrated. Drinking plenty of water every day can be a simple way to ease constipation and keep things moving. Water keeps food moving through the intestines, and it also keeps the intestines smooth and flexible. Dehydration is one of the most common causes of chronic constipation. The large intestine soaks up water from food waste if the body is dehydrated, resulting in hard stools that are difficult to pass.

The body is constantly losing water through breathing, perspiration, urine, and bowel movements, so it is important to replenish it by drinking water and eating water-rich foods. The National Institutes of Health suggests that women should consume nine cups of fluids a day, and men should consume 13 cups. These recommendations include fluids from food. In general, eight cups of water a day is a reasonable goal for healthy, average people, but this may vary depending on factors such as diet, exercise, and medical conditions.

Water is absorbed by the body very quickly, sometimes within 5–20 minutes of ingestion. The excess water is filtered by the kidneys and excreted as urine. Water also leaves the body through sweat and stool. Therefore, it is important to drink water regularly throughout the day to maintain optimal hydration.

Drinking water is especially important during exercise, hot weather, or other daily activities that can cause the body to lose more fluids. Alcohol should be avoided, as it is a diuretic that can lead to dehydration. Caffeinated drinks like coffee, tea, and colas are also diuretics, but moderate consumption is unlikely to cause dehydration.

Eat fibre-rich foods

Fibre-rich foods are essential for a healthy digestive system and can help prevent constipation. Fibre is found in the indigestible parts of cereals, fruits, and vegetables. It is mainly a carbohydrate that passes relatively unchanged through our stomach and intestines.

There are two types of fibre: soluble and insoluble. Soluble fibre soaks up water, helping to bulk out stools so they can pass through the gut more easily. Good sources of soluble fibre include fruit and vegetables, oat bran, barley, seed husks, flaxseed, psyllium, and legumes like dried beans, lentils, and peas. Insoluble fibre, on the other hand, does not absorb water and speeds up the time food passes through the gut. It adds bulk to stools and helps prevent constipation. Good sources of insoluble fibre include bran (wheat, corn, or rice), the skins of fruits and vegetables, and resistant starch found in unprocessed cereals and grains.

It is important to note that a sudden increase in fibre intake may cause abdominal pain and increased flatulence. It is recommended to slowly introduce fibre into the diet and ensure adequate water intake to avoid constipation. The recommended daily fibre intake for adults is 30 grams for men and 25 grams for women.

• Eat breakfast cereals containing barley, wheat, or oats.
• Switch to wholemeal or multigrain breads and brown rice.
• Add an extra vegetable to every evening meal.
• Snack on fruit, dried fruit, nuts, or wholemeal crackers.

Try a fibre supplement

Fibre supplements are a great way to ensure you are getting enough fibre in your diet, which is essential for maintaining a healthy bowel. The recommended daily fibre intake is 18-30 grams, but many people fall short of this. Fibre is a complex carbohydrate that the human body cannot digest, and it has numerous health benefits.

There are two types of fibre: insoluble and soluble. Insoluble fibre does not dissolve in water, and it helps food pass through the digestive system. It can be found in foods such as brown rice, legumes, cauliflower, spinach, apple skin, and carrots. Soluble fibre dissolves in water and can help lower blood sugar levels and reduce cholesterol. Good sources of soluble fibre include oatmeal, lentils, blueberries, apples, oats, citrus fruits, and beans. Both types of fibre can help with bowel regularity and provide other health benefits.

When choosing a fibre supplement, it is important to consider your specific needs and budget. Some supplements are designed to address allergies and dietary requirements, such as gluten-free or vegan options. You should also look for reputable brands with safety and efficacy standards in place. Additionally, it is recommended to consult your doctor or healthcare professional before starting any new supplement, especially if you are taking medication or have a pre-existing condition.

It is worth noting that sudden changes in fibre intake can cause digestive symptoms such as gas and bloating. Therefore, it is advisable to start with a small amount of the supplement and gradually increase the dosage to avoid side effects. Fibre supplements should also be used alongside a balanced diet and active lifestyle, as they are not a substitute for healthy eating habits.

Drink coffee

Drinking coffee is a great way to stimulate your bowels and can be an effective natural laxative. The caffeine in coffee provides a jolt that not only wakes up your brain but also your bowels. Coffee stimulates colon contractions, which help to move feces through the twists and turns of your colon to reach the exit. This is known as peristalsis, a wave-like muscle movement.

The acids in coffee are the key to its laxative effect. These acids boost levels of the hormone gastrin, which stimulates involuntary muscle contractions in your stomach and gets your bowels moving. Coffee also increases the release of cholecystokinin, another hormone that is key to the digestive process.

Research has shown that 29% of coffee drinkers experience a desire to poop after drinking coffee, with the feeling sometimes coming in as little as four minutes. Decaf coffee can also have a laxative effect, although it is not as potent as caffeinated coffee.

If you are prone to heartburn or ulcers, drinking coffee on an empty stomach may worsen your symptoms. This is because coffee increases the production of stomach acid and relaxes the valve between the stomach and esophagus, allowing excess acid to enter the esophagus and causing more severe and frequent reflux symptoms.

However, for most people, drinking coffee on an empty stomach is perfectly fine and will not cause any digestive issues.

Exercise

Any exercise can be useful in helping stool pass more easily through your intestines, but cardio exercises are the simplest form of physical activity to help avoid constipation. Cardio workouts increase your breathing, boost your heart rate, and stimulate your bowels. Running, swimming, cycling, or dancing will get your blood pumping and your bowels moving. Even a brisk 30-minute walk can do wonders for your digestive system.

If you are already fit, you might want to try more intense aerobic exercise. The Physical Activity Guidelines for Americans recommend adults get at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity exercise each week, along with strength training. This mix of moderate and vigorous exercise will help keep your digestive system healthy.

Yoga is another great way to get your bowels moving and relieve constipation. Certain poses work to massage the digestive tract and help move stool through your intestines. For example, poses that involve sustained twisting of your torso or crunching of your stomach muscles can help stimulate your bowels and improve overall digestion.

Pelvic floor exercises are also beneficial for bowel health. These exercises work out the layer of muscles at the bottom of your pelvis that include your bladder and bowel. By strengthening these muscles, you can help push stool through your colon more easily.

• Sit comfortably on the floor with your knees shoulder-width apart.
• Squeeze the muscles around your anus as tightly as possible for five seconds, then release and relax for 10 seconds.
• Repeat this process five times.
• Then, do the same thing, but at half strength, and repeat five times.
• Finally, squeeze and release the muscles tightly and quickly as many times as you can before you get too tired.

Exercising regularly will help keep your bowels healthy and happy, so get out there and get moving!

Frequently asked questions