We all get backed up now and then. And when constipation happens, you want fast relief from the discomfort. So, how can you make yourself poop? Experts have a few safe strategies to get your gut moving — and keep it moving normally.
First, take a moment to reflect on what your are like, Dr. Ekta Gupta, associate professor of medicine in the department of gastroenterology and hepatology at Johns Hopkins University, tells TODAY.com.
"Some individuals go two-to-three times a day and others go once a day," she says. And for some, it's not unusual to have one bowel moment every three days. That means the definition of constipation is not one-size-fits-all, Gupta explains.
Instead, pay attention to and when your body deviates from its usual routine. When you're feeling constipated, there are ways to relieve the discomfort quickly and keep thing moving more regularly in the future. There are a lot of factors that can cause constipation, Gupta says.
First, there are lifestyle factors, such as your diet. "Americans, in general, we're not getting enough fiber in our diet," registered dietitian Theresa Gentile, a spokesperson for the Academy of Nutrition and Dietetics, tells TODAY.com.
A — fruits, vegetables, whole grains, — can contribute to bowel issues, she says. That's especially true if we're eating more of other foods instead, like meat, cheese and refined grains. Those items can easily leave us feeling backed up.
Dehydration is also one of the most common causes of constipa.