In fact, it’s one of the most frequent gastrointestinal complaints in the United States—at least 2.5 million people see their doctor each year for this issue. And understandably, the unpleasant feeling of being backed up (including bloating and stomach pain) will make you look up how to make yourself poop ASAP. Just to be clear, while everyone’s bowel habits are different (some people poop several times a day while others only poop a few times a week), constipation is typically when you’re passing fewer than three stools a week, according to gastroenterologist Jean Fox, MD.
Meet the experts: Jean Fox, MD, is a gastroenterologist and assistant professor of medicine at Mayo Clinic; Christine Lee, MD, is a gastroenterologist at the Cleveland Clinic; Bharat Pothuri, MD, a gastroenterologist at Memorial Hermann in Houston, Texas; Bryan Curtin, MD, MHSc, is a board certified gastroenterologist and director of The Center for Neurogastroenterology and GI Motility at The Melissa L. Posner Institute for Digestive Health & Liver Disease at Mercy in Baltimore, Maryland; Peyton Berookim, MD, is the director of the Gastroenterology Institute of Southern California in Los Angeles. Now, to figure out how to get things moving again, you’ll first need to nail down the cause.
Constipation can be the result of dehydration, irritable bowel syndrome (IBS), poor diet, or taking various medications, says Dr. Pelvic floor dysfunction is also a very important (and often ignored) contributor.Below, doctors provide 14 ways that could bring you short- and/or long-term relief. Remember: Always talk to your own doctor for personalized medical advice.
Fiber-rich foods with a high water content, such as raw carrots, apples with the peel on, and avocados, are all great sources of fiber to help get things moving, says Christine Lee, MD, a gastroenterologist at the Cleveland Clinic. Lee says—that means they force more water to be pulled into the colon during digestion, which then helps ease and prevent constipation by getting things to flow a little more smoothly. Add more of these fiber-rich foods to your plate if you’re struggling, says Bharat Pothuri, MD, a gastroenterologist at Memorial Hermann in Houston, Texas.
It warrants repeating that a nutritious diet, which should include some natural fiber found in food, is key. If you’re not able to get the daily recommended 20 to 30 grams of fiber through food, you could consider a fiber supplement like one made from psyllium husk, says Bryan Curtin, MD, MHSc, a board certified gastroenterologist and director of The Center for Neurogastroenterology and GI Motility at The Melissa L. PSA: It’s wise to first consult with your doctor before taking any new supplement.
This is often the first idea that comes to mind when faced with the dilemma of how to make yourself poop. Here’s some welcome news for caffeine lovers: Warm beverages in general, particularly a hot cup of coffee or tea in the morning, can help get things moving, says Dr. The heat from the coffee can kick your gut into action, but the coffee itself and its high levels of caffeine are also “known to stimulate colon motility,” she says.Be sure to stay hydrated, though.
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