Poop Faster With These Tricks

There are several ways to make your poop come out faster, and most of them are simple enough to try at home.

Firstly, it's important to understand what constipation is. Generally, if you're passing fewer than three stools a week, you're likely constipated. Other signs include hard or lumpy stools, a blockage sensation in your colon, and straining during bowel movements.

- Increase your fluid intake. Water is essential for relieving constipation, so aim for at least 1.5 to 2 litres of fluid per day.

- Eat more fibre-rich foods. Fibre slows digestion and adds bulk to your diet, helping you feel fuller and keeping stools soft. Good sources include whole grains, nuts, seeds, fruits, and vegetables.

- Consider a fibre supplement. If you need a quick fibre boost, a supplement like psyllium husk can help. However, always consult your doctor before taking any new supplement.

- Drink coffee or tea. Caffeine stimulates colon motility, but be careful not to overdo it, as too much caffeine can lead to dehydration, making constipation worse.

- Get some exercise. Activities like hiking, walking, jogging, or biking can increase your metabolism and intestinal motility, helping to get things moving.

- Try a perineum massage. Massaging the perineum, the area between the anus and vagina or scrotum, can help ease constipation due to the pressure points in that region.

- Try a laxative, either over-the-counter or prescription. Laxatives work by squeezing the intestines to force a bowel movement.

- Squat over the toilet. Squatting relaxes the muscles in the anal region and elevates the colon, making it easier to empty the bowel.

- Stay hydrated. Dehydration is a common cause of constipation, as it leads to hard stools. Aim for one ounce of water for every two pounds of body weight.

- Eat healthy fats. Foods like avocado, nut butter, olives, and oily fish contain unsaturated fats that lubricate the gut lining, making it easier for stool to move through.

Drink water or warm liquids

Drinking water or warm liquids can be an effective way to stimulate bowel movements and relieve constipation. Water is essential for healthy digestion and regular bowel movements. The body requires adequate hydration to process and expel waste efficiently. Aim for at least 1.8 litres or about seven to eight 8-ounce glasses of clear liquid daily. This amount may vary depending on factors such as pregnancy, age, and level of physical activity.

Warm liquids, such as water or herbal tea, can be particularly effective in stimulating bowel movements. In Ayurveda, an ancient Indian holistic medicine practice, it is recommended to drink warm or room temperature water for optimal digestion. Warm water helps increase circulation to the digestive system and stimulates the 'agni' or digestive fire. It also relaxes the body and can aid in the contraction of muscles in the gut, helping to push stool along.

Drinking a glass of warm water in the morning and evening can be beneficial. This practice can stimulate the bowels and promote regular bowel movements. It is important to note that coffee and caffeinated beverages also have a laxative effect, but excessive consumption can lead to dehydration, which can worsen constipation. Therefore, it is advisable to prioritise water and other non-caffeinated liquids.

Eat fibre-rich foods

Eating fibre-rich foods is a great way to promote healthy and regular bowel movements. Fibre passes through your intestines undigested, helping to form, soften, and accelerate stool. It comes in two forms: soluble and insoluble fibre.

Soluble fibre absorbs water and forms a gel-like consistency, softening stool and making it easier to pass. It may also help to reduce blood cholesterol and blood sugar levels. Insoluble fibre, on the other hand, passes through your digestive tract intact and helps add bulk to the stool. It can also help the stool pass through more easily and frequently.

• Apples: A medium raw gala apple with skin contains 2.1 grams of fibre. Apples also contain pectin, a type of soluble fibre with a laxative effect.
• Prunes: Prunes are often used as a natural laxative. They contain both soluble and insoluble fibre, as well as pectin and sorbitol, which helps relieve constipation by drawing water into your intestines.
• Kiwis: Kiwis are an excellent source of fibre and have hydration properties that may stimulate movement in your digestive tract and increase stool bulk.
• Flaxseed: Flaxseed is high in fibre and promotes bowel regularity. It contains a mixture of soluble and insoluble fibre.
• Pears: Pears are high in fibre, sorbitol, and fructose, which can help loosen stools by bringing water into your intestines.
• Beans: Most varieties of beans contain good amounts of soluble and insoluble fibre, which can ease constipation and help maintain regularity.
• Rhubarb: Rhubarb is high in fibre and has natural laxative properties. It also contains sennoside A, which decreases aquaporin 3 (AQP3) protein levels, resulting in increased water absorption and softer stools.
• Artichokes: Artichokes may have a prebiotic effect, which is beneficial for gut health and maintaining regularity. They are also a good source of fibre.
• Kefir: Kefir is a fermented milk beverage that contains probiotics, a form of healthy gut bacteria that may help relieve constipation and promote regularity.
• Figs: Figs are an incredibly rich source of fibre, with almost 4 grams of fibre per 1/4 cup of dried figs. They also contain an enzyme called ficain, which aids in digestion.
• Sweet potatoes: Sweet potatoes are rich in fibre and can help keep your digestion moving. They are easy to incorporate into meals and provide 8 grams of fibre per cup in mashed form.
• Chia seeds: Chia seeds are not only high in fibre but also rich in protein. They are an excellent source of soluble fibre, which softens and moistens stool for easier passage.
• Avocados: Avocados are not just trendy; they're full of nutrients and may help with constipation. They are versatile and can be added to smoothies and baked goods or eaten plain on toast.
• Oat bran: Oat bran is the fibre-rich outer casing of the oat grain. It contains significantly more fibre than rolled or old-fashioned oats, with a nearly even split of soluble and insoluble fibre.

Try a footstool

If you're struggling to go to the bathroom, a footstool can be a cheap, non-invasive way to help you go more easily.

The human body is designed to defecate in a squatting position. This is the position that humans used to go in before the invention of modern plumbing. Squatting straightens the rectum and separates the sit bones, making it easier for stool to pass through.

However, modern toilets are designed for sitting, which creates a bend in the rectum. This can make it more difficult to fully empty your bowels.

Using a footstool to elevate your feet while sitting on the toilet can help to mimic a squatting position. This can be especially useful if your toilet is high or you are not very tall. The footstool helps to lift your legs, giving you a more squatted posture. This can help to straighten your colon and allow you to eliminate waste more easily and quickly.

Research has shown that using a footstool can improve bowel movements. A study from The Ohio State University found that 71% of participants experienced faster bowel movements after using a footstool for a month. Additionally, 90% of participants reported less straining.

To use a footstool effectively, make sure your feet are resting on it while you sit on the toilet. Keep your knees higher than your hips and lean forward, resting your elbows on your knees. You can also try bulging out your abdomen and straightening your spine to further encourage bowel movements.

Footstools are a relatively inexpensive option, with brand-name options retailing for around $25 and other versions available for about $80.

Exercise

Any exercise can be useful in helping stool pass more easily through your intestines, but cardio exercises are probably 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, and dancing are all great examples of cardio exercises. Even a brisk 30-minute walk can do wonders for your digestive system. The Centers for Disease Control and Prevention recommends that all adults get 150 minutes of moderate-intensity aerobic exercise per week.

Yoga is another excellent way to help get your bowels moving and relieve constipation. Certain yoga poses work to massage the digestive tract and help move stool through your intestines, particularly those that involve sustained twisting of your torso or crunching of your stomach muscles. Here are some examples of yoga poses that may help:

• Half spinal twist: Sit with your legs straight out in front of your body. Bend your right leg and place your right foot on the ground outside of your left leg, ideally near your knee. Bend your left leg and place it under or close to your buttocks. Place your left hand or elbow over your right knee and gently twist to face over your right shoulder. Hold the pose for a few breaths, then switch sides.
• Supine spinal twist: Lie flat on your back with your arms out to the side in a T-position with palms down. Bend one leg at the knee and gently let the bent leg drop over the other leg while keeping your shoulders flat. Hold the pose for a few breaths, then repeat on the opposite side.
• Crescent lunge twist: This is a standing pose that requires you to be in a lunge position with your right leg bent and your left leg straight. Place your hands into a prayer position and slowly bend your upper body toward your right knee, leading with your left shoulder. Hold the pose for a few breaths, then return to standing and start again with the opposite leg.
• Cobra pose: Lie flat on your stomach with the tops of your feet against the floor. Place your palms on the floor underneath your shoulders with your elbows tucked in. Engage your abdominal muscles and legs, then press your palms into the floor and gently lift your shoulders and upper body up. Hold for several breaths, then release and lower your body back to the floor.
• Legs up the wall pose: Sit on the floor close to a wall. Lower your back to the floor and walk your legs up the wall, keeping your hips as close to the wall as possible. Stay in this position for as long as it feels comfortable, then gently roll to one side to get up.
• Wind-relieving pose: Lie on your back with your knees pulled up toward your chest. Place your hands on or around your shins, tuck your chin in, and gently press your back into the floor while pulling your knees toward your chest. Hold the pose for a few breaths, then release.

Pelvic floor exercises are another way to help with constipation. Your pelvic floor is the layer of muscles at the bottom of your pelvis that includes your bladder and bowel. By working these muscles out, you can build up their strength and help them push stool through your colon more easily. Here's a simple pelvic floor exercise:

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 at half strength, repeating five times. Finally, squeeze and release the muscles quickly and tightly for as many repetitions as you can before getting too tired.

Take a laxative

Taking a laxative is a common way to treat constipation. Laxatives are a type of medicine that can help treat constipation by softening hard stools or stimulating your bowels to get moving. They are often used if lifestyle changes, such as increasing fibre intake, drinking more fluids, and exercising, have not helped.

There are several types of laxatives, and they work in different ways. Here is an overview of the different types and how they work:

Bulk-Forming Laxatives

Bulk-forming laxatives, also known as fibre supplements, work by increasing the weight of your stool. They add soluble fibre to your stool, which draws water from your body into the stool, making it bigger and softer. This increase in size stimulates your colon to contract and push the stool out. Bulk-forming laxatives are generally considered gentle and are often recommended as a first option. They include:

• Psyllium (Metamucil)
• Polycarbophil (FiberCon)
• Methylcellulose (Citrucel)
• Fybogel (ispaghula husk)

Osmotic Laxatives

Osmotic laxatives pull water from other parts of your body and send it to your colon. This softens your stool, making it easier to pass. They include:

• Polyethylene glycol (Gavilax, MiraLAX)
• Magnesium hydroxide solution (Dulcolax, Ex-Lax, Phillips' Milk of Magnesia)
• Glycerin (Colace Glycerin, Fleet Pedia-Lax)
• Lactulose (Duphalac, Lactugal)
• Macrogol (Movicol, Laxido, CosmoCol, Molaxole, Molative)

Stool Softener Laxatives

Stool softeners, also called emollient laxatives, increase the water and fat absorbed by your stool, making it softer. An example is docusate (Colace).

Lubricant Laxatives

Lubricant laxatives coat your colon, making it slick. This coating prevents your colon from absorbing water from your stool, so it stays soft and can pass more easily. An example of a lubricant laxative is mineral oil.

Stimulant Laxatives

Stimulant laxatives activate the nerves that control the muscles in your colon, forcing your colon to move your stool along. They are typically recommended if other over-the-counter types haven't helped. Examples include:

• Bisacodyl (Dulcolax)
• Senna (Fletcher's Laxative, Senokot)

Prescription Laxatives

If over-the-counter laxatives are not effective or if you have a chronic condition like irritable bowel syndrome (IBS), your healthcare provider may prescribe a prescription laxative. Some examples of prescription constipation medications include:

• Linaclotide (Linzess)
• Plecanatide (Trulance)
• Lubiprostone (Amitiza)
• Prucalopride (Motegrity)
• Lactulose (Cephulac, Kristalose)
• Lactitol (Pizensy)
• Methylnaltrexone (Relistor)
• Naloxegol (Movantik)
• Naldemedine (Symproic)

It's important to note that laxatives should be taken as directed to prevent side effects such as bloating, gas, and stomach cramps. They should also not be taken for extended periods, as this can lead to serious side effects and even worsen constipation. Additionally, it's recommended to consult your healthcare provider before taking laxatives, especially if you are pregnant, giving laxatives to a child, or taking prescription medication.

Frequently asked questions