Poop Problems? Try These Quick Fixes

Getting poop out of your system is a topic many people are reluctant to discuss, but constipation is a common issue that can be addressed and treated in several ways. The first step is to determine the cause, which could be anything from a lack of fibre or water in your diet to an underlying medical condition. Once the cause is identified, you can try home remedies such as increasing your fluid and fibre intake, drinking coffee, or doing more physical activity. If home remedies don't work, you may need medical treatment, such as laxatives, suppositories, or enemas.

Drink coffee

Drinking coffee can be an effective way to stimulate a bowel movement and get things moving in your digestive tract. The caffeine in coffee increases the contractions of the muscles in your gut, helping to push things through. Coffee also contains liquid, which can be beneficial in keeping you hydrated and encouraging bowel movements.

However, it is important to drink coffee in moderation, as too much coffee can lead to dehydration. To maximise the benefit, it is recommended to drink your coffee warm rather than iced. Additionally, drinking a glass of water along with your coffee can enhance its effect.

If you are not a coffee drinker, strong tea can have a similar effect. The caffeine in tea can stimulate muscle contractions in your gut, aiding in the passage of stool.

While drinking coffee can be a helpful way to get things moving, it is important to note that it may take a few hours for you to feel the effects. Additionally, coffee should be consumed as part of a well-rounded approach to digestive health, which includes adequate fluid intake, a high-fibre diet, and regular exercise.

Squat when you poop

Squatting when you poop is a natural position that can help get things moving. The modern invention of the flush toilet has led to a seated position when going to the toilet, but this can cause a kink in the lower bowel, making it harder to pass stools.

Squatting, on the other hand, relaxes the puborectalis muscle, straightens the rectum, and allows gravity to do its work. This is a more natural position, as seen in many Eastern and African countries, where squat toilets are common. By squatting, you can align your rectum for easier elimination, and studies have shown that people who squat go more quickly, strain less, and empty their bowels more completely.

If you want to try squatting, you can invest in a Squatty Potty or a small footstool to place your feet on, which will raise your knees above your hips and put you in a squat-like position. Alternatively, you can place a rolled-up towel or toilet paper under each foot to achieve a similar position.

This method can be particularly helpful for older adults with joint issues who find it difficult to squat unassisted. It is also a good option for people who are often constipated and want to avoid laxatives and other medications. However, if you have chronic constipation or other gastrointestinal issues, it is important to consult your doctor before trying this method, as there may be an underlying medical condition that squatting alone won't fix.

Eat fibre-rich foods

Eating fibre-rich foods is a great way to get things moving in your digestive tract. Fibre is a type of carbohydrate that cannot be broken down by the body, so it passes through the digestive system relatively intact. This helps to add bulk and soften stools, making them easier to pass. The recommended daily fibre intake is between 22 and 34 grams, depending on your age.

There are two types of fibre: insoluble and soluble. Insoluble fibre does not dissolve in water and is not broken down in the digestive tract. It adds bulk to the stool, stimulating bowel regularity. Soluble fibre, on the other hand, dissolves in water and can help lower cholesterol and glucose levels in the blood. Both types of fibre are important for a healthy digestive system.

• Whole grains: Whole wheat bread, brown rice, oats, whole grain bread and pasta, and wheat bran are all excellent sources of insoluble fibre. Wheat bran, in particular, has been shown to be effective in treating constipation in infants and older children.
• Fruits: Apples, bananas, kiwis, pears, grapes, blackberries, raspberries, and prunes are all high in fibre. Prunes, for example, contain both soluble and insoluble fibre and have been used as a natural remedy for constipation for a long time.
• Vegetables: Broccoli, carrots, leafy greens, and sprouts are good sources of insoluble fibre. Broccoli also contains sulforaphane, a compound that can help protect the gut and aid digestion.
• Legumes: Beans, lentils, peas, and pulses are very high in fibre. A 100g serving of cooked pulses provides around 26% of the daily recommended fibre intake.
• Nuts and seeds: Walnuts, pecans, almonds, chia seeds, and flax seeds are all good sources of fibre. Chia seeds, for example, have almost 10 grams of fibre per ounce.

In addition to eating more fibre-rich foods, it is important to stay hydrated. Water adds moisture to the stool, making it softer and easier to pass. So, make sure to drink plenty of water throughout the day.

Increasing your fibre intake is a great way to get things moving, but it's important to do it gradually to avoid any digestive discomfort. Start by adding a few high-fibre foods to your diet each day and increase your water intake. If you're making significant changes to your diet, it's always a good idea to consult with a healthcare professional.

Take laxatives

Taking laxatives is one way to get poop out of your system. Laxatives are a type of medicine that can help you empty your bowels if you are experiencing constipation. They are widely available over the counter at pharmacies and supermarkets, and in some cases, they are available on prescription from a doctor.

There are four main types of laxatives: bulk-forming, osmotic, stimulant, and stool softener laxatives. Bulk-forming laxatives, such as ispaghula husk and methylcellulose, increase the bulk of your stools by helping them retain fluid, encouraging your bowels to push the stools out. Osmotic laxatives, such as lactulose and polyethylene glycol, soften your stools by increasing the amount of water in your bowels, making them easier to pass. Stimulant laxatives, such as bisacodyl, senna, and sodium picosulfate, speed up the movement of your bowels by stimulating the nerves that control the muscles lining your digestive tract. Finally, stool softener laxatives, such as arachis oil and docusate sodium, increase the fluid content of hard, dry stools, making them easier to pass.

It is recommended that you try using a bulk-forming laxative first and then adjust if your stools remain hard or are still difficult to pass. Laxatives usually take 2-3 days to work, but stimulant laxatives can take effect within 6-12 hours. It is important to drink plenty of fluids when taking bulk-forming or osmotic laxatives as they can cause dehydration. Never take more than the recommended dose of laxatives, and only take them occasionally and for up to a week at a time. Stop taking the laxative when your constipation improves, and if it does not, consult your doctor.

Laxatives should not be used regularly to treat constipation. Instead, it is recommended to make lifestyle changes, such as increasing your daily intake of fibre, drinking plenty of water, and exercising regularly. These measures are a better way of preventing constipation than excessive use of laxatives.

Drink more water

Drinking water is a simple yet effective way to get things moving in your digestive system and relieve constipation. Water helps to soften stools, making them easier to pass. The large intestine's main function is to absorb water from waste liquid and turn it into a solid waste called stool. When the colon absorbs too much water, or if the muscle contractions in the colon are too slow, hard and dry stools form, which can get stuck in the anal canal.

Drinking plenty of water ensures the colon has enough water to do its job. Dehydration is a significant cause of constipation, so staying hydrated is essential. Aim to drink at least eight 8-ounce glasses of water per day as a general guideline. If you are experiencing constipation, drinking a large glass of water may help trigger a bowel movement.

It is important to note that water may not be enough on its own to relieve constipation. Combining a high fluid intake with a high-fibre diet is recommended. Fibre adds bulk to the stool, helping it move through the intestines more efficiently.

Water is a natural and easily accessible remedy for constipation. However, if you have been constipated for more than a week and increasing your water intake is not helping, it is advisable to consult a doctor.

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