Foods To Ease Your Bowel Movement

There are many ways to soften your stool, and most of them are natural. The most common cause of constipation is dehydration, so drinking more water is a good place to start. Eating more fibre is also recommended, as it helps food move through your digestive tract. Insoluble fibre, in particular, does not dissolve in water and helps food pass more quickly from the stomach to the intestines. Good sources of insoluble fibre include wholewheat flour, nuts, beans, and vegetables such as cauliflower, green beans, and potatoes.

Other natural stool softeners include probiotics, which can be found in fermented foods such as kefir, sauerkraut, yogurt, and kimchi. Probiotics help preserve the gut microbiome, and consuming them has been found to soften stools and increase the frequency of bowel movements.

Exercise is another natural way to stimulate your bowels and encourage regular bowel movements.

Drink more water

Drinking more water is one of the simplest and most effective ways to soften your stool and prevent constipation. Water is essential for digestion, as it keeps food moving through your intestines and ensures your intestines remain smooth and flexible.

Dehydration is a common cause of constipation, and when the body is dehydrated, the large intestine soaks up water from food waste, resulting in hard stools that are challenging to pass. Therefore, staying well-hydrated is crucial to maintaining regular bowel movements and preventing constipation.

The amount of water needed varies from person to person, but there are some general guidelines to determine if you are getting enough fluids. For example, if your urine is dark yellow and you urinate infrequently, these could be signs of dehydration. Most experts recommend listening to your body and drinking according to your thirst, but as a general rule, women should aim for around 9-11 cups of fluids per day, while men should aim for 13-15 cups. It is important to note that this includes fluids from food, and you can get about 20% of your daily fluid intake from fruits and vegetables, as well as beverages like tea, milk, and juice.

Water is particularly important if you are increasing your fibre intake, as fibre absorbs water and helps food move through your digestive tract. Not drinking enough water when increasing your fibre intake can have the opposite of the desired effect, leading to bloating and abdominal discomfort.

In addition to preventing constipation, staying hydrated has numerous other health benefits. It can improve your energy levels, aid in weight loss, improve your skin, and enhance your overall health.

So, if you are looking for an easy and natural way to soften your stool and improve your digestive health, drinking more water is a great place to start.

Eat more fibre

Eating more fibre is often recommended as a way to soften your stool. Fibre is the non-digestible carbohydrate found in all plant foods, including fruits, vegetables, grains, nuts and seeds. The recommended daily fibre intake is 38 grams for men and 25 grams for women, but on average, adults only consume about half of that.

There are two types of fibre: soluble and insoluble. Soluble fibre, found in oat bran, nuts, seeds, beans, lentils, peas, fruits and vegetables, absorbs water and forms a gel-like substance, helping your stool pass smoothly through your bowels. Insoluble fibre, found in wheat bran, vegetables and whole grains, adds bulk to your stool and acts like a brush, sweeping through your bowels to keep things moving.

It's important to increase your fibre intake gradually and drink plenty of water to help it pass through your digestive tract. Fibre-rich foods include wholewheat flour, nuts, beans, and vegetables such as kale, spinach, cauliflower, green beans and potatoes.

While eating more fibre can be an effective way to soften your stool, it may not work for everyone. In some cases, reducing fibre intake can actually help relieve constipation. If you already consume enough fibre or have another condition causing your constipation, increasing your fibre intake may worsen the problem.

Exercise

Cardio Exercises

Cardio exercises that get your blood pumping are a simple and effective way to help with constipation. Running, swimming, cycling, dancing, or even just a brisk 30-minute walk can help stimulate your bowels and improve your digestive system. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week, as recommended by the Centers for Disease Control and Prevention.

Yoga

Yoga is another excellent way to get your bowels moving and relieve constipation. Certain yoga poses, such as twisting poses, inversions, and forward folds, help to massage your digestive organs, increase blood flow and oxygen delivery, aid peristalsis, and encourage stools to move through your system.

• Supine Twist
• Cobra
• Child's Pose
• Cat-Cow
• Downward Facing Dog
• Half Spinal Twist
• Supine Spinal Twist
• Crescent Lunge Twist
• Legs up the Wall
• Wind-Relieving Pose

Pelvic Floor Exercises

Your pelvic floor includes your bladder and bowel. By strengthening these muscles, you can help push stool through your colon more easily. Here is 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, as if you are trying to stop yourself from passing gas.
• Hold for five seconds, then release and relax for ten seconds.
• Repeat this process five times.
• Now, do the same thing at half strength, repeating five times.
• Finally, squeeze and release the muscles quickly and tightly until you are too tired to continue.

Deep Breathing Exercises

Deep breathing exercises can help improve your digestive functioning and relieve stress, which may be contributing to your constipation. Here is a quick deep breathing exercise called the 4-7-8 technique:

• Sit in a chair with your back straight and your hands resting in your lap.
• Breathe out through your mouth, exhaling completely.
• Close your lips and inhale through your nose for a count of four seconds.
• Hold your breath for a count of seven seconds.
• Exhale completely through your mouth for a count of eight seconds.
• Repeat this cycle three more times for a total of four cycles.

Remember to always consult with your doctor before starting any new exercise regimen and stop if you experience any health issues.

Use laxatives

Laxatives are a type of medicine that can treat constipation and help people empty their bowels. They are available over the counter without a prescription, but it is recommended to consult a doctor or pharmacist before use. They come in various forms, including pills, capsules, liquids, gels, suppositories, and enemas. It is important to follow the instructions on the medication to ensure proper use and avoid side effects.

There are several types of laxatives, and each works differently to help relieve constipation. Here is an overview of some common types:

Bulk-Forming Laxatives

Bulk-forming laxatives increase the weight and size of stools by adding soluble fibre to them. This stimulates the colon to contract and push out the stool. They are considered gentle and are usually recommended as the first option to try. Examples include psyllium (Metamucil), polycarbophil (FiberCon), and methylcellulose (Citrucel).

Osmotic Laxatives

Osmotic laxatives draw water from the body into the bowel, softening the stool and making it easier to pass. They usually take 2-3 days to work and may be suitable for long-term use. Examples include lactulose (Duphalac, Lactugal) and macrogol (Movicol, Laxido).

Stool Softener Laxatives

Stool softeners, also known as emollient laxatives, add a compound to the stool that absorbs water, making it softer and easier to pass. They are gentle and suitable for temporary, mild, or chronic constipation. Examples include docusate (Colace).

Lubricant Laxatives

Lubricant laxatives, such as mineral oil, coat the colon, making it slick and preventing water absorption from the stool. This helps the stool stay soft and pass more easily. Lubricant laxatives are typically recommended for immediate relief of short-term constipation and should not be used regularly.

Stimulant Laxatives

Stimulant laxatives stimulate the nerves that control the muscles in the colon, forcing it into motion and moving the stool along. They are fast-acting but should not be used regularly as they can cause the body to become dependent on them for bowel movements. Examples include bisacodyl (Dulcolax) and senna (Fletcher's Laxative).

It is important to remember that laxatives should be used sparingly and only when necessary. They are not a substitute for a healthy diet and lifestyle, which are the best ways to prevent constipation. Additionally, it is always a good idea to consult a healthcare professional before taking any new medication, including laxatives, to ensure they are safe and suitable for you.

Eat probiotic foods

Probiotics are live, beneficial bacteria that can be found in fermented foods such as kefir, sauerkraut, yoghurt, kimchi, miso, kombucha, and tempeh. They are also available as supplements and yoghurt-type drinks.

Probiotics are considered "good bacteria" or "friendly bacteria" and can help defend the body from infections by keeping the gut healthy. They can also help you poop by restoring the balance of gut bacteria, relieving constipation, and softening stools.

Probiotics that contain Bifidobacterium may be the best choice for softening stools. A 2017 review suggested that probiotics improved constipation by 10-40% when compared with a placebo.

• Yogurt and kefir: Many dairy products contain probiotics, including yogurt and kefir. A 2017 study found that kefir significantly reduced constipation in people with certain physical or mental disabilities.
• Sauerkraut: A 2016 study found that two tablespoons of homemade sauerkraut contain around the same amount of bacteria as probiotic supplements.
• Kimchi, miso, kombucha, and tempeh: These fermented foods are also good sources of probiotics.

Frequently asked questions