Pooping Remedies: Quick-Fix Solutions

There are several things you can take to poop, especially if you are constipated. Constipation is when you pass fewer than three bowel movements per week or have bowel movements that are hard and difficult to pass. It can be caused by eating foods with too little fibre, not drinking enough water, stress, changes in routine, or other health conditions.

To relieve constipation, you can try taking a laxative, which is a medication that encourages a bowel movement. There are different types of laxatives, including bulk-forming laxatives (fibre supplements), osmotic laxatives, stool softeners, lubricants, and stimulants. Most laxatives are available without a prescription, but it's important to follow the instructions to prevent side effects like bloating, gas, or stomach cramps.

In addition to laxatives, you can also try natural remedies such as increasing your fibre intake, drinking more water, and making dietary changes. Eating high-fibre foods such as whole grains, nuts, seeds, fruits, and vegetables can help relieve constipation. Prunes and prune juice are also effective due to their high fibre and sorbitol content. Drinking hot beverages, especially caffeinated ones like coffee or tea, can also stimulate bowel movements.

Exercising, particularly low-intensity exercises like walking, can help stimulate the muscles in the lower part of your digestive system and encourage bowel movements. Relaxation techniques and certain toilet positions, such as raising your knees above your hips, may also make it easier to pass stool.

Drink coffee

Drinking coffee can be an effective way to stimulate a bowel movement. Coffee is a natural laxative, and its caffeinated jolt can perk you up and get your bowels moving. While caffeine is a well-known stimulant, it is not the only component in coffee that increases the urge to defecate. Coffee contains acids that boost levels of the hormone gastrin, which stimulates involuntary muscle contractions in the stomach and gets the bowels moving. This effect occurs with both caffeinated and decaffeinated coffee, although the former has a stronger effect.

Coffee also increases the release of cholecystokinin, another hormone that plays a key role in the digestive process. Cholecystokinin increases bile production in the small intestine, pushing waste through faster. Additionally, the act of drinking any liquid can make the colon more active, which is known as the gastrocolic reflex. This may be why coffee has a similar effect on the bowels as a meal.

The time of day you drink coffee also matters. Your gastrointestinal system has elevated activity in the morning as it shifts from nighttime circadian rhythms to alertness. Drinking coffee while your stomach is more active may result in faster bowel movements. Coffee is also usually consumed warm, and the warmth causes vasodilation and smooth muscle relaxation, further facilitating transit time.

It is important to note that coffee doesn't affect everyone the same way. While some people may find that coffee helps with constipation, others may experience uncomfortable side effects like cramping, diarrhoea, or gas if they drink too much. Excessive caffeine intake can also affect blood pressure and interfere with sleep. Additionally, those with lactose intolerance may want to avoid adding milk or cream to their coffee, as the lactose can trigger the urge to defecate.

Eat fibre-rich foods

Eating fibre-rich foods is an effective way to relieve constipation and get things moving. Fibre-rich foods include whole grains, nuts, seeds, fruits, and vegetables.

Fibre is a major component of foods that relieve constipation, and it also makes up a large part of poop. Fibre adds bulk to the stool, helping to soften it and making it easier to pass. It also provides other digestive benefits, such as supporting the microbiome and gut motility. The recommended amount of fibre per day is 25–30 grams for women and 30–38 grams for men.

If you are experiencing constipation, try upping your fibre intake for a few days. It is important to increase your fibre intake gradually, as incorporating a lot of fibre all at once can cause gastrointestinal symptoms such as gas, cramping, or bloating.

Good sources of fibre include:

• Whole grain bread and pasta
• Oats
• Brown rice
• Beans
• Fibrous fruits like bananas, apples, and kiwifruit
• Nuts
• Fibrous vegetables like carrots, broccoli, and leafy greens

Try a stool softener

Stool softeners are a type of laxative that can provide relief from constipation. They are especially useful for people who should avoid straining during bowel movements due to heart conditions, hemorrhoids, or recent surgeries. Stool softeners work by increasing the amount of water and fat that your stool absorbs, making it softer and easier to pass. They do not cause a bowel movement but allow you to go without straining.

Types of Stool Softeners

Stool softeners come in various forms, including capsules, tablets, liquids, syrups, and rectal enemas. They are typically taken orally at bedtime, following the directions on the package or as prescribed by a doctor. It is important to swallow the capsules whole and take them with a full glass of water. For liquids, use the provided measuring device or a marked measuring spoon to ensure the correct dose. Mixing the liquid with milk, fruit juice, or formula can help mask the bitter taste and prevent throat irritation.

Natural Stool Softeners

Natural alternatives to medicinal stool softeners include:

• Dietary fiber: Insoluble fiber, found in whole wheat flour, nuts, beans, and vegetables like cauliflower, green beans, and potatoes, is particularly effective at softening stools. Soluble fiber, on the other hand, helps with digestion by slowing it down.
• Water: Staying hydrated is crucial for avoiding constipation. The recommended daily water intake varies, but a general rule is to ensure your urine is light yellow, not dark, and that you're urinating regularly.
• Exercise: Physical activity stimulates your digestive system and can help regulate bowel movements. Even a 30-minute walk after a meal can improve digestion.
• Probiotics: Found in fermented foods like kefir, sauerkraut, yogurt, kimchi, miso, kombucha, and tempeh, probiotics help maintain a healthy gut microbiome and improve digestion.
• Oils: Olive oil, taken on an empty stomach, can ease constipation by lining the inside of the bowel and helping the stool hold more water. Flaxseed oil and mineral oil are also effective.
• Aloe vera juice: Adding aloe vera juice to smoothies or drinking it on its own can help soften stools due to its anti-inflammatory properties.
• Epsom salt: Consuming magnesium-rich mineral water or taking an Epsom salt bath can increase the water content in your intestines, thereby softening stools.

Precautions

While stool softeners are generally safe, it is important to follow the directions on the package or consult a healthcare professional if you have any concerns or experience side effects. Stool softeners are typically recommended for short-term use, and you should not take them for more than a week without medical advice. Additionally, always check the ingredients and be cautious when taking other medications, as interactions may occur.

Take a laxative

Taking a laxative can be a good option if you're struggling with constipation. Laxatives are a type of medicine that can help you empty your bowels and they are widely available over the counter at pharmacies and supermarkets. However, it's important to note that they should not be the first option you try and you should only take them if recommended by a healthcare professional.

Types of Laxatives

There are several types of laxatives available, and the right one for you will depend on your specific needs and circumstances. Here are some of the most common types:

• Bulk-forming laxatives increase the bulk or weight of your stool by helping it retain fluid, which in turn stimulates your bowel. They usually take around 2-3 days to work and are considered the gentlest option. Examples include Fybogel (ispaghula husk) and methylcellulose.
• Osmotic laxatives draw water from the rest of your body into your bowel, softening your stool and making it easier to pass. These usually take 2-3 days to work, but some types, like saline laxatives, act quicker (30 minutes to 6 hours). Examples include lactulose and polyethylene glycol.
• Stimulant laxatives speed up the movement of your bowels by stimulating the nerves that control the muscles lining your digestive tract. They usually work within 6-12 hours. Examples include bisacodyl and senna.
• Stool softener laxatives increase the water and fat content of your stool, making it softer and easier to pass. An example is docusate.
• Lubricant laxatives coat your colon, making it slick and preventing your colon from absorbing water from your stool, keeping it soft. An example is mineral oil.

How to Take Laxatives

The way you take a laxative depends on its form. Laxatives commonly come as tablets or capsules, sachets of powder that you mix with water, suppositories (capsules inserted into the rectum), or liquids or gels that you place directly into your back passage. Some laxatives need to be taken at specific times of the day, so always read the instructions and patient information leaflet carefully. It's also important to drink plenty of fluids when taking bulk-forming or osmotic laxatives, as they can cause dehydration.

Side Effects and Precautions

Laxatives can cause side effects, and overuse or prolonged use can lead to more serious complications. Common side effects include dehydration, abdominal cramps, and flatulence. More serious complications can include intestinal obstruction and electrolyte imbalance. Laxatives are not suitable for everyone, and they are not usually recommended for children unless advised by a doctor. They may also be unsafe for people with certain health conditions, such as Crohn's disease or ulcerative colitis. Always check with a healthcare professional before taking laxatives, especially if you have any pre-existing health conditions or are taking other medications.

Exercise

Any exercise is good exercise when it comes to helping with constipation. Even a 10- to 15-minute walk several times a day can help. If you're already fit, you might want to try a more intense form of aerobic exercise, such as running, jogging, swimming, or dancing. These exercises get your blood pumping, increase your breathing, boost your heart rate, and stimulate your bowels.

Yoga is another great way to get your bowels moving. Twisting poses, in particular, can help stool move through your digestive system. Yoga also helps to manage your stress response, which can improve your digestion. Certain yoga poses work to massage the digestive tract and help move stool through your intestines. For example, the wind-relieving pose: lie on your back and bring both knees to your chest, then hold your knees as you slowly rock your body back and forth.

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

Core exercises are also beneficial. Your core muscles form a housing unit for your gastrointestinal system, and their contractions increase pressure throughout the abdominal cavity to help push things through. The stronger those muscles are, the more their contractions can promote digestion. Planks and crunches are good exercises to try.

Finally, don't underestimate the power of deep breathing exercises. These can be performed anywhere and help to improve your digestive functioning and relieve any stress that may be contributing to your constipation.

Frequently asked questions