Food, Drink, And Bacteria: Poop's Origins

what makes you poop

What makes you poop?

Pooping, or having a bowel movement, is the process of passing stools. Many factors influence bowel movements, and constipation occurs when you have fewer than three per week or hard stools that are challenging to pass. Constipation can be uncomfortable and even painful, affecting people of all ages.

So, what makes you poop? The answer lies in a combination of factors, including diet, fluid intake, lifestyle, and underlying health conditions. Eating fibre-rich foods, such as legumes, vegetables, fruits, and grains, promotes regular and healthy bowel movements. Fibre adds bulk to the stool and helps it pass through the intestines more easily. Additionally, staying hydrated is crucial, as water softens the stool and aids its passage.

Lifestyle factors also play a role. Regular exercise stimulates blood flow to the abdomen, encouraging bowel movements. Squatting while pooping is another effective position, as it aligns the rectum for easier elimination.

In some cases, constipation may be a symptom of an underlying health condition, such as irritable bowel syndrome or hormonal imbalances. If constipation persists or is severe, it is important to consult a doctor, as it may indicate a more serious issue.

Characteristics Values
Fluid Intake Drink plenty of water and other fluids
Fibre Intake Eat more fibre-rich foods, such as fruits, vegetables, whole grains, legumes, beans, nuts, etc.
Exercise Perform light exercises like walking, yoga, jogging, swimming, etc.
Squat Position Try to poop in a squatting position
Massage Massage your colon or lower abdomen
Coffee Drink warm coffee in moderation
Laxatives Take stimulant, osmotic, or lubricant laxatives
Stool Softeners Use docusate sodium (Colace) or docusate calcium (Surfak)
Suppositories Use glycerin or bisacodyl suppositories
Enema Introduce fluid into the rectum
Probiotics Consume fermented foods like Greek yoghurt or fresh sauerkraut
Heat Therapy Drink warm water or take a hot shower
Healthy Fats Consume foods with healthy, unsaturated fats like avocado, nut butter, olives, and oily fish

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Eating more fibre-rich foods

Soluble fibre absorbs water and forms a gel-like consistency, which helps to soften stool and make it easier to pass. It may also help to reduce blood cholesterol and blood sugar levels. Insoluble fibre, on the other hand, passes through the digestive tract intact and helps add bulk to the stool. It can also help stool pass through more easily and frequently. A mix of both types of fibre in your diet may reduce constipation, bloating, and gas.

  • The Academy of Nutrition and Dietetics recommends a daily fibre intake of 25 grams for women and 38 grams for men. After the age of 50, these amounts decrease to about 21 grams for women and 30 grams for men. However, most people only consume about 15 grams of fibre per day, which may contribute to constipation.
  • Aim to eat 2 cups of fruit and 2 1/2 cups of vegetables every day. Include a variety of colourful fruits and vegetables in your diet, such as apples, pears, bananas, berries, avocados, carrots, broccoli, leafy greens, and more.
  • Choose whole grains over refined grains. Opt for whole-grain bread, whole wheat pasta, brown rice, whole oats, multigrain cereals, and whole wheat crackers.
  • Bulk up on beans, legumes, and pulses. Replace meat with bean or legume dishes a few times a week. Add cooked beans or lentils to salads, soups, and stews.
  • Include fibre-rich snacks in your diet. Try fresh fruit, vegetable sticks, rye crackers, oatcakes, unsalted nuts, or seeds.
  • Gradually increase your fibre intake. If you increase your fibre intake too quickly, you may experience bloating and gas. Be patient and allow your body time to adjust.
  • Stay hydrated. When you add more fibre to your diet, be sure to drink plenty of fluids as well. Choose water or other low-calorie beverages.

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Drinking more water

Dehydration is a common cause of constipation. If your body doesn't have enough water, your colon will absorb water from your stool, resulting in hard and dry stools that are difficult to pass. By increasing your water intake, you can prevent this from happening and ensure that your bowel movements remain regular.

The recommended daily fluid intake for women is 9 cups, while men should aim for 13 cups on average. However, this may vary depending on individual factors, so it is always best to consult with your doctor about the appropriate water intake for your specific needs.

In addition to preventing constipation, drinking more water offers several other health benefits. It helps to balance bodily fluids, which are crucial for digestion, nutrient transport, circulation, absorption, and maintaining body temperature. Staying hydrated can also help control calories by reducing your appetite and increasing your metabolism. Drinking water before a workout is especially important to energize your muscles and replace any fluids lost through sweating.

While increasing your water intake is a great way to promote bowel movements, it is essential to note that it may not cure constipation on its own. However, when combined with a high-fiber diet and regular exercise, it can be a powerful tool in maintaining regular and healthy bowel functions.

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Using a stool softener

Stool softeners are a type of laxative that can provide relief from constipation. They are usually recommended for people who should avoid straining during bowel movements due to heart conditions, hemorrhoids, or other problems. Stool softeners work by increasing the amount of water and fat absorbed by the stool, making it softer and easier to pass. They can be taken orally or rectally and typically come in the form of tablets, capsules, liquids, syrups, or enemas.

  • Dosage and Timing: Stool softeners are meant for short-term use and should not be taken for more than a week without consulting a doctor. The best time to take them is usually at bedtime, following the directions on the packaging or as prescribed by your doctor.
  • Oral Consumption: If you are taking a stool softener orally, swallow the capsules or tablets whole with a full glass of water (8 ounces or 240 milliliters). For liquids or syrups, use the provided measuring device or a marked measuring spoon to ensure an accurate dose. Mix the liquid or syrup with 4 to 8 ounces of milk, fruit juice, or formula to mask the bitter taste and prevent throat irritation.
  • Rectal Administration: For rectal enemas, wash your hands and remove the tip from the enema. Gently insert the enema tip into your rectum and squeeze the tube to release the medication. Remove the tip and keep the tube squeezed while doing so. Do not take rectal enemas orally.
  • Side Effects and Precautions: Stool softeners are generally well-tolerated, but some possible side effects include stomach pain, nausea, diarrhoea, and throat irritation (from oral forms). Consult your doctor if these symptoms persist or become severe. Before taking stool softeners, inform your doctor about any allergies, medications, or supplements you are taking.
  • Natural Alternatives: Instead of medication, you can also try natural stool softeners by making lifestyle changes such as drinking more water, exercising regularly, and increasing your daily fibre intake.

Remember, it is important to consult your healthcare provider before taking any medication, especially if you are pregnant, breastfeeding, or have any underlying health conditions.

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Drinking coffee

Coffee is a natural laxative that stimulates the colon and speeds up bowel activity. It can make you poop in several ways.

Firstly, coffee stimulates colon contractions. Coffee contains acids that increase the hormone gastrin, which in turn stimulates involuntary muscle contractions in the stomach to get your bowels moving. This is called peristalsis, and it moves food and liquid through the intestines. Coffee also increases the release of cholecystokinin, another hormone that plays a key role in the digestive process.

Secondly, caffeine relaxes the anal sphincter, which is the part of the body that keeps stool in or lets it out, making it easier to poop.

Thirdly, coffee stimulates the release of the hormone gastrin, which makes the colon more active. One study found that drinking regular or decaf coffee raised gastrin levels by 2.3 and 1.7 times respectively, compared to drinking water.

Additionally, the time of day you drink coffee matters. Your digestive system is more sensitive at certain times, with the gastrointestinal system having elevated activity in the morning. Drinking coffee while your stomach is more active may result in faster bowel movements.

It's important to note that coffee doesn't affect everyone the same way. For some, it's a harmless way to stay regular, while for others, it exacerbates troublesome digestive issues.

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Taking a laxative

There are several types of laxatives, including:

Bulk-forming laxatives

These are often recommended as the first option and are considered the gentlest type. They work by adding soluble fibre to your stool, drawing water from your body into your stool to make it bigger and softer. This stimulates your colon to contract and push the stool out. Bulk-forming laxatives include psyllium (Metamucil), polycarbophil (FiberCon), and methylcellulose (Citrucel). They usually take 12 hours to three days to work.

Osmotic laxatives

Osmotic laxatives pull water from other body parts into your colon, softening your stool so it's easier to pass. They include polyethylene glycol (MiraLAX, Gavilax), magnesium hydroxide solution (Dulcolax, Ex-Lax, Phillips' Milk of Magnesia), and glycerin (Colace Glycerin, Fleet Pedia-Lax). They typically take six to 12 hours to work.

Stool softener laxatives

Also called emollient laxatives, these increase the water and fat that your poop absorbs, softening it. An example is docusate (Colace).

Lubricant laxatives

Lubricant laxatives coat your colon, making it slick. This prevents your colon from absorbing water from your stool, so it stays soft and slippery, making it easier to pass. An example 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 include bisacodyl (Dulcolax) and senna (Fletcher's Laxative). They usually take six to 12 hours to work.

It is important to take laxatives exactly as instructed to prevent side effects and reduce the risk of overdose. Some laxatives need to be taken at certain times of the day or with food or drink, while others should not be taken with certain medications. It is also important to note that laxatives are not suitable for everyone and should not be taken for more than a week without consulting a doctor. They can cause side effects such as bloating, gas, and dehydration, and overuse can lead to more serious complications.

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Frequently asked questions

Constipation can be caused by a low-fibre diet, dehydration, lack of exercise, medications, stress, anxiety, depression, and more.

You can treat constipation by increasing your fibre intake, drinking more water, exercising, and using laxatives, suppositories, or enemas.

High-fibre foods such as legumes, fruits, vegetables, whole grains, nuts, and seeds can help relieve constipation.

It is recommended that women consume at least 11.5 cups of fluids per day, while men should aim for 15.5 cups.

If your constipation is accompanied by constant abdominal pain, weight loss, or blood in your stool, you should consult a doctor.

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