5 Things You Can Do Today to Help You Poop

Having trouble pooping? You’re not alone. Constipation is a common problem that affects people of all ages, and a variety of factors, such as diet, lack of physical activity, or certain medical conditions, can cause it. People suffering from constipation often experience a variety of uncomfortable symptoms. The most common of these is fewer than three bowel movements per week. When bowel movements do occur, they may be difficult or painful to pass, which can lead to a feeling of incomplete evacuation. Other symptoms can include stomach bloating, abdominal pain, and a sensation of fullness. In more severe cases, constipation can lead to complications like haemorrhoids caused by straining to pass hard stools or faecal impaction, where dried stool becomes stuck in the rectum. Remember, chronic constipation might be a sign of a more serious condition, such as colorectal cancer or a neurological disorder, so it’s important to consult a doctor if symptoms persist.

While these symptoms can be quite distressing, the good news is that lifestyle changes can significantly improve or even eliminate constipation. In many cases, simple tweaks to your diet and daily routine can provide immediate constipation relief and set you on a path to regular and complete bowel movements. In the following sections, we’ll explore five natural ways to relieve constipation that you can try today. These are easy, cost-effective, and proven strategies to get rid of constipation, offering both immediate relief and long-term benefits. Remember, consistency is key when implementing these changes. So, let’s get started!

Boosting Fiber Intake

Making dietary changes is one of the most natural ways to relieve constipation. Incorporating fibre-rich foods into your meals can significantly help with bowel movements. Two fibre types play a significant role in alleviating constipation: soluble and insoluble fibre.

Soluble fibre dissolves in water, forming a gel-like substance that softens stool and enhances its passage through the intestines. This type of fibre can be found in oats, peas, beans, apples, citrus fruits, carrots, barley, and psyllium.

On the other hand, insoluble fibre doesn’t dissolve in water. It adds bulk to the stool and helps to prevent constipation by moving material through your digestive system more quickly. You can find insoluble fibre in whole grains, wheat bran, nuts, beans, and vegetables, such as cauliflower, green beans, and potatoes.

To get the most out of your dietary changes, it’s essential to incorporate both types of fibre in your meals. Balancing the intake of soluble and insoluble fibre can provide the best relief for constipation, helping you to maintain regular bowel movements. Just remember, increase your fibre intake gradually to give your body time to adjust and always accompany it with adequate hydration.

Stay Hydrated

Water is essential for various bodily functions, including digestion. Drinking enough water can help soften your stool and make it easier to pass through the colon. Aim to drink at least eight glasses of water a day or more if you’re physically active or live in a hot climate.

Moreover, staying well-hydrated is crucial in preventing constipation. Lack of adequate hydration can harden the stools, making them difficult to pass. So, keep a water bottle handy and sip throughout the day. You can also include high-water-content foods like cucumbers and watermelons in your diet. If staying hydrated is a challenge for you, take a look at my recent blog post filled with helpful tips to improve your water intake.

Boost Activity Levels

Physical activity is another fundamental approach to alleviate constipation and stimulate regular bowel movements. When you engage in exercise, it accelerates your heart rate, enhancing the blood flow and supplying more oxygen throughout your body, including your gastrointestinal tract. This stimulates the natural contractions of intestinal muscles, helping to move stools more smoothly through your system.

You don’t have to commit to intense workouts to relieve constipation. Basic exercises like walking, jogging, swimming, or even gardening can make a significant difference. Incorporating regular physical activity into your routine not only aids in immediate constipation relief, but also has long-term benefits for overall digestive health. However, as each individual’s health condition is unique, it’s beneficial to consult with a healthcare provider before starting a new exercise regimen. Remember, the key lies in consistency; even a 20-30 minute walk daily can bring about substantial improvements. Physical activity, undeniably, is one of the best ways to help with constipation.

Establish a Regular Toilet Routine

Another natural way to help with constipation is establishing a regular toilet routine. Try to dedicate a specific time each day for bowel movements, ideally after a meal when the intestines are naturally stimulated. Over time, this routine can train your body to follow a regular bowel movement pattern, leading to fewer instances of constipation.

Use a Squatty Potty

Yet another effective and natural way to relieve constipation is the use of a Squatty Potty or a similar toilet stool. These stools are designed to elevate your feet while you’re on the toilet, positioning your body into a squat-like posture. This position is believed to align the colon in the ideal way for smoother and faster elimination. The squatting position helps to reduce straining, enabling a more natural and efficient bowel movement. While it might take some time to adapt to this new position, many find it to be a simple and effective method for immediate constipation relief. It’s a small change at home that could lead to big improvements in your digestive health.

Manage Stress

Long-term stress can have a negative impact on your digestive system and can lead to constipation. Practice stress management techniques such as yoga, meditation, deep breathing exercises, or any other activities that help you relax and unwind. This not only helps with constipation relief but also promotes better overall health.

In conclusion, constipation is a common issue that can be significantly ameliorated by implementing some simple lifestyle changes. Establishing a regular toilet routine, using a Squatty Potty, and managing stress are all practical ways to relieve constipation. Remember that everyone’s body is unique and may respond differently to these strategies. Therefore, determining what works best for you may take some trial and error. If constipation persists, it’s essential to seek professional medical advice. Here’s to better gut health and a happier, healthier life.