How often should you poop? What are some natural ways to make yourself poop regularly? Discover 7 proven remedies to improve your bowel movements.

Optimizing Your Bowel Movements: 7 Natural Remedies

Maintaining regular and healthy bowel movements is an essential aspect of overall well-being. However, many individuals struggle with constipation or difficulty in having a bowel movement. Fortunately, there are several natural remedies that can help you achieve that coveted daily regularity. Let’s explore seven effective options to keep your digestive system functioning at its best.

1. The Power of Exercise

Engaging in regular physical activity can work wonders for your digestive health. Exercise stimulates the muscles in the lower part of your digestive system, which helps to eliminate waste from the body in the form of stool. A brisk walk, jog, or any other form of exercise can be a simple yet powerful way to encourage a bowel movement.

2. Relaxation and Proper Posture

Trying to forcefully pass stool can actually be counterproductive and even harmful. Instead, focus on relaxation and taking the time needed to allow your body to naturally expel waste. Raising your knees above your hips can also make the process easier. Resting your feet on a block or stool while sitting on the toilet can help achieve this beneficial posture.

3. The Prune Advantage

Prunes are a fantastic natural laxative, thanks to their high fiber content. Consuming a few prunes may help to stimulate a bowel movement. Dried prunes are readily available in health food stores and online, making them a convenient and accessible option.

4. Harnessing the Power of Senna

Senna is a plant with leaves and fruits that have been used as a natural laxative for centuries. It is available in liquid or tablet form and typically takes around 8 hours to take effect. Many people choose to take senna before bedtime, allowing it to work overnight and result in a morning bowel movement.

5. The Kiwi Connection

Kiwi fruits are not only delicious, but they are also high in fiber and may assist with digestion, according to research. Incorporating kiwi into your diet could be a beneficial natural laxative to try.

6. The Surprising Role of Coffee

Believe it or not, coffee may actually help stimulate a bowel movement. Studies suggest that both caffeinated and decaffeinated coffee can have a laxative effect on some individuals. While the exact reason is not fully understood, a cup of coffee may be just the trigger your digestive system needs.

7. Flaxseed Oil to the Rescue

A small study found that flaxseed oil can be an effective natural remedy for constipation. Participants in the research took 4 milliliters of flaxseed oil per day, which resulted in improved bowel movements. Flaxseed oil supplements are readily available and can be a convenient addition to your regimen.

Remember, everyone’s digestive system is unique, so it may take some experimentation to find the natural remedies that work best for you. Be patient, listen to your body, and don’t hesitate to consult with a healthcare professional if you have persistent issues. With these seven natural approaches, you are well on your way to achieving the coveted goal of regular, healthy bowel movements.

Frequently Asked Questions

How often should I have a bowel movement?

The healthy range for bowel movements is generally considered to be from 3 times per week up to 3 times per day. However, the frequency can vary from person to person.

What are some common causes of constipation?

Constipation can be caused by a variety of factors, including not eating enough fiber, not drinking enough fluids, lack of physical activity, stress, and changes in routine.

Are laxatives safe to use long-term?

Long-term use of laxatives, even natural ones like senna, is not recommended as it can lead to dependency and other adverse effects on the digestive tract. They should be used as a temporary solution for constipation.

Can coffee really help with bowel movements?

Yes, research suggests that both caffeinated and decaffeinated coffee may have a laxative effect on some people, though the exact reason is not fully understood.

How much flaxseed oil should I take for constipation?

A small study found that taking 4 milliliters of flaxseed oil per day can be an effective natural remedy for constipation.

Are there any risks to using natural remedies for constipation?

While natural remedies are generally safer than laxatives, it’s still important to use them in moderation and consult with a healthcare professional, especially if you have any underlying medical conditions.

Can changes in diet and exercise alone improve bowel movements?

Yes, simple lifestyle changes like increasing fiber intake, staying hydrated, and engaging in regular physical activity can often be effective in promoting regular and healthy bowel movements.

How to make yourself poop: 7 natural remedies

We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission Here’s our process.

Medical News Today only shows you brands and products that we stand behind.

Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we:

• Evaluate ingredients and composition: Do they have the potential to cause harm?
• Fact-check all health claims: Do they align with the current body of scientific evidence?
• Assess the brand: Does it operate with integrity and adhere to industry best practices?

We do the research so you can find trusted products for your health and wellness.

Read more about our vetting process.

Was this helpful?

Sometimes, a person may find it difficult to have a bowel movement. Some natural remedies, such as exercise and diet changes, can help people to empty their bowels more regularly.

Everyone experiences bowel movements in a different way. How often people have a bowel movement varies, but experts consider the healthy range to be from three times per week up to three times per day.

Many things can affect the ability to have a bowel movement, from diet or illness to a change in routine.

A laxative is a medication that encourages a bowel movement. There are also some natural remedies that people can use as alternatives. This article looks at seven of these options.

Learn more about how often to poop here.

A person can try some natural remedies to encourage a bowel movement. Listed below are some actions to take, food and drink to try, and herbal remedies that may help with constipation.

1. Exercise

Exercise can stimulate muscles in the lower part of the digestive system. This part of the gut gets rid of waste from the body in the form of stool.

Taking a brisk walk or jog or choosing some other form of exercise may encourage a bowel movement.

Learn how to improve digestion here.

2. Relaxation and posture

Not being able to have a bowel movement when desired can be stressful. Straining or forcing the body to pass stool is not healthy, so trying to relax and take enough time can help.

Raising the knees above the hips can make it easier to poop. Resting the feet on a block or stool when sitting on the toilet is one way of raising the knees.

Learn how yoga can help constipation here.

3. Prunes

This dried fruit is a great source of fiber, and fiber helps move food through the digestive system. Eating a few prunes may help to encourage a bowel movement.

Dried prunes are available to buy in health food stores and online.

Learn whether prune juice can help constipation here.

4. Senna

Senna is a plant, and some people use its leaves and fruit as a natural laxative. It is available online in liquid or tablet form.

The herb takes around 8 hours to work. Some people choose to take senna before going to sleep, which allows the medication to work overnight. Often, this results in a bowel movement in the morning.

Senna is a natural substance that people have used for centuries to relieve temporary constipation; however, long-term use can lead to dependency requiring increased dosages to get the same effect. Long-term use is not recommended and can have irreversible adverse effects on the digestive tract.

Learn about senna tea here.

5. Kiwi fruit

Kiwi fruits are high in fiber, and 2019 research suggests that they may assist digestion. This could mean that the kiwi fruit might be a beneficial natural laxative to try.

Learn more about the health benefits of kiwi fruits here.

6. Coffee

Some research suggests that coffee may help people to have a bowel movement.

A 2015 study suggests that decaffeinated coffee was linked to a reduced time to a bowel movement after bowel surgery. And a 2017 article suggests that caffeinated coffee may have a laxative effect on some people.

It is not clear why coffee has this effect but drinking a cup may help a person pass stool.

Coffee products are available for purchase online.

Learn more about why drinking coffee might encourage bowel movements here.

7. Flaxseed oil

A small 2014 study found flaxseed oil to work well in treating constipation. People taking part in the research took 4 milliliters (ml) of flaxseed oil per day.

People can take flaxseed oil as a supplement that usually comes in capsule form. Flaxseed oil supplements are available for purchase online.

Learn more about the health benefits of flaxseed oil here.

Constipation is the medical term for not pooping regularly or finding it hard to poop. Other symptoms include feeling bloated, sick, or having a belly ache.

Constipation does not always have a clear cause. It often happens because a person is not eating enough fiber, drinking enough fluids, or exercising enough. Stress or a change in routine can also cause constipation, and it can be a side effect of some medications.

Traveling can mean that a person does not use the restroom at their usual times, hydrate regularly, or eat their typical diet. Planning bathroom breaks to try and maintain a routine may help.

Stress or anxiety about using a restroom outside of the home can prevent people from emptying their bowels. A person should try to relax, feel comfortable, and not rush.

Learn about some foods that might help constipation here.

Eating high-fiber foods, drinking plenty of water, and regular bowel movements can help prevent constipation.

Consuming fiber

A diet that contains enough fiber can help to keep the digestive system healthy. Two kinds of fiber are essential to the diet: soluble and insoluble fiber.

Sources of fiber include:

Soluble

• fruit
• oats
• pulses, such as beans or lentils

Insoluble

• wholegrain pasta, bread, and cereal
• the skin of fruits and vegetables, such as potatoes or apples
• brown rice

Foods such as fries, ice cream, and processed foods do not contain a lot of fiber.

Learn more about high-fiber foods here.

Drinking water

Drinking enough water helps soften stool, making it easier to pass. Recommendations on the amount of water an adult should drink vary. The Centers for Disease Control and Prevention (CDC) give no recommendation for how much plain water adults should consume daily, while the National Health Service (NHS) in the United Kingdom indicates that an average adult should aim to drink 6–8 glasses of water per day.

Learn more about how much water to drink each day here.

Regular bowel movements

Aiming to have a bowel movement around the same time each day can help some people to pass stool regularly. A person should try to go when the urge first arrives. Delaying pooping causes the body to reabsorb the water, which leads to harder stool that is more difficult to pass.

The body needs time to digest food, so a person should allow some time to pass before trying to poop after a meal. Regular mealtimes help with regular bowel movements, as well.

Allowing enough time to use the bathroom and making this a relaxing space can help. Stress can make it difficult to poop when needed.

Learn more about reducing anxiety to poop regularly here.

A person is likely to have constipation if:

• they have pooped less than three times in a week
• their poop is hard or dry
• it is difficult to poop because their stool is larger than usual
• it is painful to pass stool

If left untreated, constipation can lead to complications, such as piles, also known as hemorrhoids.

If a person has changed their diet and lifestyle but still experiences constipation, a doctor can likely help.

A doctor may recommend a laxative to treat constipation. A range of different laxatives is available, and a doctor will prescribe the most suitable one.

Always follow the instructions for how much medication to take. Laxatives can cause harm to health if a person does not take them properly. Laxatives also decrease the bowel’s natural ability to move stool if used regularly or too often.

However, being unable to poop regularly could signify an underlying medical condition. People experiencing the following symptoms, in addition to not being able to poop regularly, should talk with a doctor:

• blood in the stool
• having a bloated stomach for a long time
• feeling tired frequently
• unexpected weight loss
• persistent or frequent abdominal pain or discomfort

Learn the difference between laxatives and stool softeners here.

Being unable to pass stool is uncomfortable and frustrating. However, making changes to diet and lifestyle should ease constipation and help to keep bowel movements regular. Walking, exercising, drinking fluids, and including some high-fiber foods in the diet, such as fruit and wholegrain bread, can also help.

How to make yourself poop: 7 natural remedies

We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission Here’s our process.

Medical News Today only shows you brands and products that we stand behind.

Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we:

• Evaluate ingredients and composition: Do they have the potential to cause harm?
• Fact-check all health claims: Do they align with the current body of scientific evidence?
• Assess the brand: Does it operate with integrity and adhere to industry best practices?

We do the research so you can find trusted products for your health and wellness.

Read more about our vetting process.

Was this helpful?

Sometimes, a person may find it difficult to have a bowel movement. Some natural remedies, such as exercise and diet changes, can help people to empty their bowels more regularly.

Everyone experiences bowel movements in a different way. How often people have a bowel movement varies, but experts consider the healthy range to be from three times per week up to three times per day.

Many things can affect the ability to have a bowel movement, from diet or illness to a change in routine.

A laxative is a medication that encourages a bowel movement. There are also some natural remedies that people can use as alternatives. This article looks at seven of these options.

Learn more about how often to poop here.

A person can try some natural remedies to encourage a bowel movement. Listed below are some actions to take, food and drink to try, and herbal remedies that may help with constipation.

1. Exercise

Exercise can stimulate muscles in the lower part of the digestive system. This part of the gut gets rid of waste from the body in the form of stool.

Taking a brisk walk or jog or choosing some other form of exercise may encourage a bowel movement.

Learn how to improve digestion here.

2. Relaxation and posture

Not being able to have a bowel movement when desired can be stressful. Straining or forcing the body to pass stool is not healthy, so trying to relax and take enough time can help.

Raising the knees above the hips can make it easier to poop. Resting the feet on a block or stool when sitting on the toilet is one way of raising the knees.

Learn how yoga can help constipation here.

3. Prunes

This dried fruit is a great source of fiber, and fiber helps move food through the digestive system. Eating a few prunes may help to encourage a bowel movement.

Dried prunes are available to buy in health food stores and online.

Learn whether prune juice can help constipation here.

4. Senna

Senna is a plant, and some people use its leaves and fruit as a natural laxative. It is available online in liquid or tablet form.

The herb takes around 8 hours to work. Some people choose to take senna before going to sleep, which allows the medication to work overnight. Often, this results in a bowel movement in the morning.

Senna is a natural substance that people have used for centuries to relieve temporary constipation; however, long-term use can lead to dependency requiring increased dosages to get the same effect. Long-term use is not recommended and can have irreversible adverse effects on the digestive tract.

Learn about senna tea here.

5. Kiwi fruit

Kiwi fruits are high in fiber, and 2019 research suggests that they may assist digestion. This could mean that the kiwi fruit might be a beneficial natural laxative to try.

Learn more about the health benefits of kiwi fruits here.

6. Coffee

Some research suggests that coffee may help people to have a bowel movement.

A 2015 study suggests that decaffeinated coffee was linked to a reduced time to a bowel movement after bowel surgery. And a 2017 article suggests that caffeinated coffee may have a laxative effect on some people.

It is not clear why coffee has this effect but drinking a cup may help a person pass stool.

Coffee products are available for purchase online.

Learn more about why drinking coffee might encourage bowel movements here.

7. Flaxseed oil

A small 2014 study found flaxseed oil to work well in treating constipation. People taking part in the research took 4 milliliters (ml) of flaxseed oil per day.

People can take flaxseed oil as a supplement that usually comes in capsule form. Flaxseed oil supplements are available for purchase online.

Learn more about the health benefits of flaxseed oil here.

Constipation is the medical term for not pooping regularly or finding it hard to poop. Other symptoms include feeling bloated, sick, or having a belly ache.

Constipation does not always have a clear cause. It often happens because a person is not eating enough fiber, drinking enough fluids, or exercising enough. Stress or a change in routine can also cause constipation, and it can be a side effect of some medications.

Traveling can mean that a person does not use the restroom at their usual times, hydrate regularly, or eat their typical diet. Planning bathroom breaks to try and maintain a routine may help.

Stress or anxiety about using a restroom outside of the home can prevent people from emptying their bowels. A person should try to relax, feel comfortable, and not rush.

Learn about some foods that might help constipation here.

Eating high-fiber foods, drinking plenty of water, and regular bowel movements can help prevent constipation.

Consuming fiber

A diet that contains enough fiber can help to keep the digestive system healthy. Two kinds of fiber are essential to the diet: soluble and insoluble fiber.

Sources of fiber include:

Soluble

• fruit
• oats
• pulses, such as beans or lentils

Insoluble

• wholegrain pasta, bread, and cereal
• the skin of fruits and vegetables, such as potatoes or apples
• brown rice

Foods such as fries, ice cream, and processed foods do not contain a lot of fiber.

Learn more about high-fiber foods here.

Drinking water

Drinking enough water helps soften stool, making it easier to pass. Recommendations on the amount of water an adult should drink vary. The Centers for Disease Control and Prevention (CDC) give no recommendation for how much plain water adults should consume daily, while the National Health Service (NHS) in the United Kingdom indicates that an average adult should aim to drink 6–8 glasses of water per day.

Learn more about how much water to drink each day here.

Regular bowel movements

Aiming to have a bowel movement around the same time each day can help some people to pass stool regularly. A person should try to go when the urge first arrives. Delaying pooping causes the body to reabsorb the water, which leads to harder stool that is more difficult to pass.

The body needs time to digest food, so a person should allow some time to pass before trying to poop after a meal. Regular mealtimes help with regular bowel movements, as well.

Allowing enough time to use the bathroom and making this a relaxing space can help. Stress can make it difficult to poop when needed.

Learn more about reducing anxiety to poop regularly here.

A person is likely to have constipation if:

• they have pooped less than three times in a week
• their poop is hard or dry
• it is difficult to poop because their stool is larger than usual
• it is painful to pass stool

If left untreated, constipation can lead to complications, such as piles, also known as hemorrhoids.

If a person has changed their diet and lifestyle but still experiences constipation, a doctor can likely help.

A doctor may recommend a laxative to treat constipation. A range of different laxatives is available, and a doctor will prescribe the most suitable one.

Always follow the instructions for how much medication to take. Laxatives can cause harm to health if a person does not take them properly. Laxatives also decrease the bowel’s natural ability to move stool if used regularly or too often.

However, being unable to poop regularly could signify an underlying medical condition. People experiencing the following symptoms, in addition to not being able to poop regularly, should talk with a doctor:

• blood in the stool
• having a bloated stomach for a long time
• feeling tired frequently
• unexpected weight loss
• persistent or frequent abdominal pain or discomfort

Learn the difference between laxatives and stool softeners here.

Being unable to pass stool is uncomfortable and frustrating. However, making changes to diet and lifestyle should ease constipation and help to keep bowel movements regular. Walking, exercising, drinking fluids, and including some high-fiber foods in the diet, such as fruit and wholegrain bread, can also help.

bowel movements for constipation, regular stool, is it harmful to push in the toilet

I don’t experience problems with bowel movements, but I constantly hear that there are some special rules on how to go to the toilet in a big way. Allegedly, they will help to avoid problems in the future. Is this true or, if nothing bothers you, these rules can not be followed?

Polina Kalmykova

also poops

Author’s profile

There really are such rules. They are based on human physiology, and it is useful for each of us to know them.

I will tell you exactly how a bowel movement occurs, how to facilitate bowel movements and why we need to think about it at all.

Go see a doctor

Our articles are written with love for evidence-based medicine. We refer to authoritative sources and go to doctors with a good reputation for comments. But remember: the responsibility for your health lies with you and your doctor. We don’t write prescriptions, we give recommendations. Relying on our point of view or not is up to you.

How the mechanism of defecation works

Defecation is a process that allows you to remove feces from the human body, that is, all undigested food residues. We control defecation, unlike many other processes that accompany digestion, such as salivation or intestinal motility. Normally, feces leave the body only when a person is ready for it.

We begin to feel the urge to defecate when feces accumulate in the rectum

Defecation starts in the final section of the intestine – the rectum. When it fills with feces, the receptors react to the stretching of the intestine and transmit a signal to the brain that it is time to go to the toilet.

Textbook “Fundamentals of Human Physiology” edited by N. A. Agadzhanyan

To prevent the intestine from emptying as it fills, the rectum is closed by two circular muscles – sphincters: internal and external. The inner one opens involuntarily when the receptors transmit a signal to the brain about the need to defecate. But the man himself controls the outside. Even if the rectum is already full, the sphincter will hold back feces until the person gets to the toilet and gives the body the command to act.

When a person is ready to defecate and signals this to the body, the external sphincter opens and the walls of the rectum begin to contract, pushing the feces out.

Sometimes these contractions are not enough – then the person has to push: tighten the diaphragm and abdominal muscles in order to increase the pressure inside the abdominal cavity and use it to push out the stool.

Additional force is required due to the fact that the end of the rectum is at an angle. When a person is standing, this angle is approximately 90°.

Effect of Posture on Defecation Restraint – International Journal of Colorectal Diseases

To poop easily, the person should assume a position that makes this angle as blunt as possible: this will help the stool not get stuck in the bend. Otherwise, pooping will still work, but you will have to make extra efforts to feel relief.

The curved arrow indicates the anorectal angle. Fecal masses must overcome it in order to leave the body. Source: Research Gate

How to poop properly

The sitting position helps smooth out the curve between the rectum and the anal canal, and the deeper the person sits, the easier it will be for the feces to descend to the anus.

Thus, the best position for defecation is squatting. Although this position may not be very comfortable, it allows you to empty your bowels quickly and without extra effort.

Comparison of strain during defecation in three positions: results and implications for human health – Pubmed

Despite the benefits for the body, many are not ready to give up the usual toilet in favor of a floor-standing structure. In this case, a footrest will help you to take the desired position.

Another way to soften the anorectal angle is to assume the thinker’s posture by bending the upper body. Studies have shown that 11 out of 22 volunteers who experienced problems with bowel movements in a sitting position were able to completely empty their bowels in this position.

Effect of Body Posture on Defecation: A Perspective Study of the Thinker Position – Pubmed

The more familiar way of sitting on the toilet does not smooth out the anorectal angle as much – it is more difficult to poop in this position than when the knees are raised above the pelvis. You can fix this with the help of a footboard – on Yandex Market it costs from 453 R

The “Genoa” bowl, or a toilet bowl similar to a hole in the floor, allows you to take the most physiological position for defecation. Such a design on Yandex Market costs from 2710 R. The pose of the thinker is named after Rodin’s sculpture: this is exactly what the pose looks like, which facilitates defecation in a sitting position. Source: Wikipedia

Regardless of the position , doctors do not recommend sitting on the toilet for more than two minutes: this can aggravate hemorrhoidal disease if it already exists, or lead to its development.

After defecation, the anus area must be cleaned from the remaining fragments of feces. To avoid irritation and itching, doctors recommend giving up toilet paper and giving preference to cleansing methods that do not require rubbing the skin: rinsing with clean water without soap and other detergents, blotting with damp wipes without fragrance or a damp cloth. If you have to use toilet paper in a public restroom, it is best to flush your anus with water as soon as possible.

Anal Itching – Drugs.com

Basic Anal Care – Permanente Magazine

Flush the anus from front to back to prevent infection from the rectum into the urinary tract.

Why pushing is harmful and how to avoid constipation

Although the body has the ability to push stool, pushing often and hard is not safe: it can become one of the causes of hemorrhoids or rectal prolapse. Correct posture will help prevent severe straining only if a person has a normal stool, but with constipation this may not be enough.

Constipation: Symptoms, Causes and Complications – Mayo Clinic Article

Normal bowel movements are between three times a day and once every three days if the stools are soft and formed. If a person feels the urge to empty the bowels less than three times a week, and the stool is hard, dry and difficult to pass from the body, this condition is called constipation.

Stool types 3 and 4 are considered ideal. Types 1 and 2 indicate constipation.

Constipation forces a person to strain during bowel movements and also leads to complications: in addition to problems due to straining, hard stool can lead to tears in the anus or anal fissures. And this condition can make going to the toilet uncomfortable – too tiring or painful.

Community 11/14/22

What to do if you are constipated?

Constipation can occur for a variety of reasons: due to other diseases, such as diabetes, certain medications, dietary habits, pregnancy or age, one in two people over 80 suffer from constipation.

But sometimes constipation is caused by factors associated with the defecation process itself. So, frequent suppression of the urge to empty the intestines can lead to regular constipation.

To determine the cause of constipation and choose the right treatment, you need to seek help from a general practitioner. Perhaps, based on the results of the consultation, he will give a referral to a gastroenterologist and a proctologist. Figuring out on your own which part of your digestive tract is causing constipation can be tricky.

What else affects defecation

To ensure that bowel movements do not cause inconvenience, it is important not only to properly organize the process itself, but also to prepare the body for it in advance with the help of diet, sports and regimen.

Diet. The quality of stool is affected by the amount of fiber we consume. Its deficiency can cause both constipation and diarrhea. The more dietary fiber in the feces, the less stress is required during defecation, bowel movements occur more completely and with greater regularity.

/pochechuy/

How to Cure Hemorrhoids

Most fiber is found in vegetables, fruits with skins, and whole grains such as whole grain pasta or cereals with minimal refining. The normal amount of fiber per day for an adult is about 30 grams.

It is worth increasing the amount of fiber in the diet gradually: it can provoke bloating and increased gas formation.

Physical exercise. Sports activities increase muscle activity, including in the intestines – this helps the body to remove feces faster and more efficiently.

Mode. The habit of going to the toilet at the same time, without haste and stress, also contributes to the normalization of bowel movements.

Relationship between sleep disorders and bowel dysfunction – Journal of Neurogastroenterology and Digestion

The quality of sleep can also affect bowel movements: if a person wakes up frequently during the night or lacks sleep, they are at increased risk of constipation.

What is the result

Signs of a good bowel movement – regular, fast and painless bowel movements, formed, but soft stools.

Even if there are no problems with defecation now, they can develop if going to the toilet is wrong.

The best position for defecation is squatting. You can take it on a regular toilet with the help of a special footrest.

Instead of toilet paper, clean the anus with water or fragrance-free wet wipes.

/list/proctologia/

11 important questions for proctologist Maryana Abritsova

It is dangerous to ignore the urge to go to the toilet or sit on the toilet for a long time: this can lead to constipation or hemorrhoids.

A proper diet, regular exercise, regular sleep and toileting will help ease bowel movements.

What to do? Readers ask, experts answer

Ask your question

How can I help myself with constipation before visiting a doctor?

As Émile Gauthier said in 1909: “The freedom of the intestines is the most valuable, and perhaps the most important, of all freedoms. ” The topic of chronic constipation has been relevant for several centuries, primarily due to its high prevalence and tangible impact on the quality of life. At the same time, the problem is so delicate that patients do not always share it, even with a doctor. In the article “Constipation as a disease of civilization”, we examined in detail the most common causes of constipation, and today we will answer the most common questions of our patients, including how to cope with constipation on your own before visiting a doctor.

What is constipation anyway?

In a healthy person with a balanced diet, stool frequency ranges from 2-3 times a day to 3 times a week, more often than 1 time per day. It is important to understand that constipation is not only a decrease in the frequency of stools. The term constipation refers to a delay in bowel movements of more than 48 hours, accompanied by difficulty in defecation, requiring additional effort (straining), with the passage of a small amount of increased stool density, or a feeling of incomplete emptying of the intestine after going to the toilet. As a rule, when we talk about constipation, we mean a chronic problem that lasts more than 3 months. At the same time, almost every one of us experienced episodic or acute constipation at least once in our lives, for example, during travel, under stress, before a responsible event, bed rest or after surgery, which often lasts no more than 1-3 weeks and goes away on its own without special treatment.

What are constipation?

There are two large groups of chronic constipation: functional , otherwise primary , and organic , they are also secondary.

• organic constipation is based on chronic diseases, and constipation is a symptom of them. The most common of them: intestinal obstruction (polyps, tumors, compression of the intestine by abdominal adhesions), endocrine diseases (hypothyroidism, hyperparathyroidism, diabetes mellitus, pregnancy), some diseases of the nervous system, etc. Constipation due to side effects of drugs (antacids , diuretics, irritant laxatives), as well as lifestyle and nutrition. Treatment organic / secondary constipation is reduced to the treatment of the disease that caused it.
• Functional/primary constipation occurs when bowel movements are impaired and is a diagnosis of exclusion. This means that before establishing the diagnosis of “functional constipation”, it is necessary to prove the absence of the above-described secondary causes of stool disorders.

How common is chronic constipation?

Unfortunately, chronic constipation is a very common problem. In the modern world, constipation occurs in almost every third person of middle age. It’s all the fault of the “Western” style of eating, which is dominated by easily digestible refined foods, such as fast food, convenience foods, and high-calorie drinks. However, the main reason leading to constipation is a lack of dietary fiber. According to statistics in Western countries, only 10% of people consume dietary fiber in the recommended amounts, and among all complaints about constipation functional constipation accounts for 90% of cases.

Is chronic constipation a problem for older people or any age group?

Do not think that the problem of chronic constipation affects only elderly and senile people, although it is observed at this age much more often, which is associated with a decrease in intestinal motility. Stool disorders in middle and young age occur in every 3-4th and are usually due to nutritional errors, lack of physical activity and stress. In women, stool disorders may first appear during pregnancy. It is not uncommon for functional constipation in children, the cause of which lies in the wrong “training” to the toilet: you can not rush the child during the process, and even more so it is unacceptable to scold and punish in case of failure. Remember that conscious control over the process of bowel emptying is formed by 1.5-3 years. Sometimes the cause of constipation in children can be congenital anomalies in the development of the intestine.

How can you diagnose chronic constipation in yourself?

To begin with, you can conduct an independent diagnosis using a questionnaire created on the basis of “Rome criteria IV “. The Rome criteria are specific international clinical guidelines for physicians for the diagnosis and treatment of functional disorders of the gastrointestinal tract. If signs of constipation are identified based on the test results, we recommend a consultation with a specialist who will conduct laboratory and instrumental examinations to exclude organic functional constipation, give recommendations for correcting lifestyle and nutrition, and, if necessary, prescribe medication. Remember: a change in habitual stool and the development of constipation can be an early symptom of cancer.

Why is it important to treat constipation?

Patients with irregular stools complain of a feeling of heaviness in the abdomen, bloating and profuse flatus. These symptoms create constant physical and psychological discomfort. Staying in a state of chronic stress, in turn, leads to a violation of the motor function of the intestine, aggravates the course of constipation and causes deep intoxication. In addition, frequent straining, traumatization of the mucous membranes with dense stools and prolonged retention of feces in the intestine cause the development of the following dangerous conditions:

• occurrence and complicated course of chronic hemorrhoids;
• long-term non-healing anal fissures;
• development of colonic diverticula and diverticular disease;
• neoplasms of the intestine.

Are there simple home remedies for functional constipation?

They are primarily related to lifestyle interventions.

Toilet Tips

Do not suppress the urge to stool!

Give a sufficient amount of time and create psychological peace (exclude the use of electronic gadgets, reading books) during the toilet. It is important to restore the biological rhythm of the intestines, that is, to develop a conditioned reflex to the act of defecation with the strictest punctuality. The intestines can be accustomed to order, so arrange your “meetings”, if possible, at the same time (in the morning 20 minutes after breakfast). “Do not lose heart” if the next day he does not respond to the “educational reception.”

Take the correct position during a bowel movement: the pose of the “Roman thinker”, the “pose of the crow”. In this position, the legs should be bent at the knees, the feet should be elevated so that the knees are at or above the navel. Usually, to take a pose, a stand is placed under the feet.

Nutrition Tips

Eat regularly – 3-4 times a day. At each meal, a physiological gastrointestinal reflex is triggered, which “pushes” the intestinal contents to the rectum.

Never skip breakfast! Drinking weak coffee in the morning may be helpful. Develop a conditioned reflex in the morning – the first meal “wakes up” the intestines.

Take a glass of cold water in the morning on an empty stomach to “awaken” the intestines for morning stools.

Drink at least 1.5-2.0 liters of liquid per day: water and weak tea (not black), a decoction of rose hips and dried fruits, fruit and vegetable juices: beetroot, carrot, cabbage, potato, watermelon, tomato, plum, apricot (except grape and apple, which can cause fermentation and bloating). Fruit juices in comparison with fruits sometimes have a more pronounced laxative effect, since the concentration of sugars and organic acids in juices is higher, especially in plum and apricot.

Avoid eating products with tannin (dry red wine, unripe fruit, pomegranate, grapes, guava, persimmon).

Add to your diet with dietary fiber . Nutritionists of our clinic advise to consume up to 20-35 grams of dietary fiber per day. To determine their content in products, use the attached list.

High Fiber Food List

The fiber content per 100g is listed next to the product, the number in parentheses indicates the percentage of daily requirement that is being met.

1. Wheat bran 43.6 g (145%)
2. Dried white mushrooms 26.2 g (87%)
3. Dried figs 18.2 g (61%)
4. Dried apricots 18 g (60%)
5. Apricot; 17.6 g (59%)
6. Rye (grain) 16.4 g (55%)
7. Oat bran 15.4 g (51%)
8. Dried peach 14.9 g (50%)
9. Dried apples 14.9 g (50%)
10. Barley (grain) 14.5 g (48%)
11. Buckwheat (grain) 14 g (47%)
12. Soy (grain) 13.5 g (45%)
13. Whole rye flour 13.3 g (44%)
14. Buckwheat (prodel) 12.5 g (42%)
15. Peeled rye flour 12.4 g (41%)
16. Beans (grain) 12.4 g (41%)
17. Oats (grain) 12 g (40%)
18. Lentils (grain) 11.5 g (38%)
19. Buckwheat (kernel) 11.3 g (38%)
20. Wheat (grain, durum) 11.3 g (38%)
21. Mash 11.1 g (37%)
22. Rye flour 10.8; (36%)
23. Wheat (grain, soft grade) 10.8 (36%)
24. Rosehip 10.8 g (36%)
25. Peas (shelled) 10.7 g (36%)
26. Pistachios 10. 6 g (35%)
27. Buckwheat flour 10 g (33%)
28. Chickpeas 9.9 g (33%)
29. Rice (grain) 9.7 g (32%)
30. Raisins 9.6 g (32%)
31. Whole wheat flour 9.3 g (31%)
32. Prunes 9 g (30%)
33. Peanuts 8.1 g (27%)
34. Barley grits 8.1 g (27%)
35. Oatmeal 8 g (27%)
36. Pearl barley 7.8 g (26%)
37. Dark chocolate 7.4 g (25%)
38. Horseradish (root) 7.3 g (24%)
39. Chanterelle mushrooms 7 g (23%)
40. Almonds 7 g (23%)

Enrich your diet with lactic acid products with probiotics: acidophilus, fermented baked milk, kefir. It is important to eat fresh (today’s) lactic acid foods, as foods 2-3 days old can lead to stool retention.

Lifestyle tips

Increase physical activity to strengthen the abdominal muscles, pelvic floor by running, cycling, swimming, special strengthening exercises – “bicycle”, “hydrant”, leg raises in position on the back at 90 and 180 degrees, breathing exercises “abdominal vacuum” and activation of the receptor zone of the heels (walking, preferably barefoot). Training is carried out no earlier than 2 hours after eating 3-4 times a week for 30-40 minutes.

Perform abdominal massage 1.5 hours after eating for 3-5 minutes. Movement should be directed along the colon, clockwise.

What to do if it doesn’t help?

In this case, laxatives are prescribed, the selection of which should be carried out by a doctor. The effectiveness of the treatment of constipation is always the joint work of the doctor and the patient. Do not self-administer irritant laxatives to relieve constipation quickly. These include drugs based on senna, buckthorn, joster, rhubarb root, castor oil, bisacodyl, and sodium picosulfate. Irritant laxatives can only be prescribed under the supervision of a doctor for a short time! Otherwise, your gut becomes unresponsive to standard treatments.

Very rarely, constipation requires surgical treatment.

To summarize

Regular bowel movement is the basis for physical and psychological well-being.