We all get constipated from time to time. And when constipation strikes, you want quick relief from the discomfort. So how can you force yourself to have a bowel movement? Experts have some surefire strategies to get your bowels moving and keep them moving normally.
First, take a moment to think about your normal bowel habits, Dr. Ekta Gupta, associate professor of medicine in the department of gastroenterology and hepatology at Johns Hopkins University, tells TODAY.com.
“Some people go to the bathroom two to three times a day, and some people go once a day,” she explains. And for some, it’s not uncommon to go once every three days. That means the definition of constipation isn’t one-size-fits-all, Gupta says. Instead, pay attention to what’s normal for you and when your body deviates from its usual routine.
When you’re feeling constipated, there are ways to quickly relieve the discomfort and get things moving more regularly in the future.
Common Causes of Constipation
There are many factors that can cause constipation, Gupta says.
First, there are lifestyle factors, like diet. “Americans generally don’t get enough fiber in their diets,” Theresa Gentile, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics, tells TODAY.com.
A lack of fiber-rich foods (fruits, vegetables, whole grains, legumes) can contribute to gut issues, she says. That’s especially true if we’re eating more of other foods, like meat, cheese, and refined grains. These foods can easily make us feel repressed.
Dehydration is also one of the most common causes of constipation, Gupta says, as is a sedentary lifestyle. Staying active and hydrated can help keep your bowel movements more regular.
Constipation can also be a side effect of certain medications, including opioids. For some, constipation is a symptom of a more serious health problem, such as certain thyroid conditions. And, in some cases, constipation can be due to underlying intestinal problems, such as a bowel obstruction or even colorectal cancer.
That’s why it’s important to see a doctor if your constipation is accompanied by other concerning symptoms, like blood in your stool, or if you have a family history of colorectal cancer, Gupta says.
How to poop
If you’re looking for a way to force yourself to poop, try these expert-approved strategies to feel better fast and improve your gut health to prevent constipation in the long term.
Drink more water
Dehydration is a major cause of constipation, experts say. So anyone who feels suffocated “should immediately improve their water intake,” Gupta advises. “Make sure you drink at least 2 liters of water a day.”
Drink hot drinks
Water is a great place to start, but drinking warm beverages can also be helpful in getting your bowels moving, Gupta says, whether it’s a cup of coffee, tea, or hot water with a little lemon and honey.
Be careful with caffeinated drinks, though, she advises. For example, “coffee is a double-edged sword (because it’s) also a diuretic,” she explains. So while it may help with bowel movements, it will also make you urinate more, contributing to dehydration.
Increase fiber intake through diet
Most of us in the United States aren’t getting the recommended 25 to 38 grams of fiber per day, experts previously told TODAY.com.
An easy way to start is to add a little more fiber to your daily meals, Gentile says. Try eating one more fruit or vegetable than usual in your day, then two the next day, then three the day after that, and pay attention to how your body adjusts as you go.
Also consider replacing some refined grains in your diet (like bread or pasta) with whole-grain versions, and adding beans and legumes to your meals for protein and fiber.
Eat hydrating fruits and vegetables
Certain hydrating fruits and vegetables can serve multiple functions here. Leafy greens (like spinach), legumes (like kale and zucchini), and berries (like raspberries and strawberries) contain a good amount of fiber as well as water, which can help your gut function on multiple fronts.
Try kiwis and prunes
Research suggests that two fruits in particular—kiwi and prunes—contain compounds that help with constipation, Gupta says. They don’t even have to be whole, she says, as prune juice is also a great option.
Feed your gut microbiome
Experts are beginning to understand how the collection of beneficial bacteria that reside in your gut—your gut microbiome—plays a role in your gut health. Gentile recommends eating cruciferous vegetables, like broccoli, several times a week. These vegetables contain compounds that can inhibit the growth of harmful bacteria in the gut, promoting a better overall microbiome.
To move
Physical activity is important for both short- and long-term intestinal motility. If you’re feeling stuck, a simple walk can help get you back on track, Gupta says. A regular workout routine will also help prevent constipation in the future.
Practice some yoga postures
Yoga is another great low-impact exercise option. Certain poses in particular can help combat bloating and constipation, experts tell TODAY.com. Try simple spinal twists and a variation of child’s pose that stretches the hips, for example.
Try fiber supplements
It can be hard to get enough fiber throughout the day. That’s where fiber supplements come in. They can be especially helpful if you’re traveling, for example. If you’re a frequent supplement user, experts previously told TODAY.com that it’s worth switching brands to get a more diverse range of fiber in your diet.
Consider taking an over-the-counter stool softener
If other tactics don’t work, Gupta recommends turning to over-the-counter stool softeners. Some options, like those containing magnesium, are osmotic laxatives, meaning they draw water into the colon, she explains. Other ingredients, like sennosides, work by stimulating contractions that move stool through the intestines.
However, stool softeners are not a long-term solution. Use these products only as directed on the label, Gupta advises, and see a doctor if the problem persists.
Establish a solid morning routine
One of the best things you can do to stay consistent is to maintain a morning routine, Gupta says. Our bodies naturally have better gut motility in the morning, so it’s smart to take advantage of that, she explains.
Wake up with a hot cup of coffee or tea, a glass of water, a few yoga stretches, and a high-fiber breakfast for a productive start to your day.
When to see a doctor for constipation
Everyone experiences constipation at some point in their lives. While it can be uncomfortable, it is usually a temporary experience.
“You don’t want to push it too hard. You want to let nature take its course,” Gentile says. “And of course, if it becomes a chronic problem, talk to your gastroenterologist.”
If your constipation lasts a long time or happens frequently, it’s worth talking to your doctor. Gupta recommends seeing your doctor if your constipation lasts more than three days.
Your doctor or gastroenterologist may be able to prescribe medications to help relieve your symptoms, she says. They may also suspect that your symptoms are due to an underlying condition, such as irritable bowel syndrome.
Additionally, if you have a family history of colon cancer or have red flag symptoms associated with constipation (blood in your stool or unexplained weight loss, for example), that warrants a visit to the doctor, Gupta says.