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 constipation, Gupta says, along with a sedentary lifestyle. Staying active and staying hydrated can both help keep your gut moving more regularly. Constipation can also be a side effect of certain medications, including opioids.
For some, constipation is a symptom of a larger health issue, such as certain thyroid conditions. And, in some cases, constipation can be due to underlying bowel problems, like a bowel obstruction or That's why it's important to check in with a doctor if your constipation comes with other worrying symptoms, like blood in your stool, or if you have a family history of colorectal cancer, Gupta says. If you're looking for a way to make yourself poop, try these expert-approved strategies to feel better quickly — and improve your gut health to prevent constipation in the long run.
Dehydration is a major cause of constipation, the experts say. So anyone who's feeling backed up "needs to immediately ," Gupta says. "Make sure that (you're) drinking at least 64 ounces of water a day.
" Water is a great place to start, but drinking warm beverages can also be helpful to get your gut moving, Gupta says, whether that's a cup of coffee, tea or hot water with a little lemon and honey. Be careful with caffeinated beverages, though, she says. For instance, "coffee is a double-edged sword (because it is) also a diuretic," she explains.
So, while it can help encourage a bowel movement, it will also cause you to urinate more, ultimately contributing to dehydration. Most of us in the U.S.
don't get anywhere near the recommended 25 to 38 grams of fiber per day, experts told TODAY.com previously. One easy way to start is to to your meals every day, Gentile explains.
Try having one more piece of fruit or a vegetable than usual in your day, then two the next, then three the next — and pay attention to how your body adjusts as you go. Also think about in your diet (like or ) for whole-grain versions, and adding beans and legumes to your meals for both protein and fiber. Some can perform multiple jobs here.
Leafy greens (like spinach), veggies (such as cabbage and zucchini) as well as berries (like raspberries and strawberries) contain a good amount of fiber as well as water, which can help keep your gut moving on multiple fronts. There's research to suggest that two fruits in particular — and — contain compounds that alleviate constipation, Gupta says. They don't even have to be whole, she says, as prune juice is also a great option.
Experts are beginning to understand how the collection of beneficial bacteria that reside in your gut – your gut microbiome — plays a role in the health of your bowels. In particular, Gentile recommends eating cruciferous vegetables, like broccoli, a few times a week. These veggies contain compounds that may inhibit the growth of unhealthy bacteria in the gut, .
Physical activity is in both the short and long term. If you're feeling backed up, doing something as simple as taking a walk can help get things moving, Gupta says. And a regular workout routine will help prevent constipation in the future too.
Yoga is another great low-impact option for physical activity. Certain poses in particular may help with , experts told TODAY.com previously.
Try , for instance, and a hip-stretching . Sometimes, it's just too much of a challenge to get enough fiber in your day. That's where fiber supplements come in.
Supplements can be especially helpful if you're traveling, for instance. If you find yourself relying on supplements frequently, experts told TODAY.com previously that you use so that you get more varied sources of fiber in your diet.
If other tactics aren't helping, Gupta recommends taking a look at . 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 bowels.
However, stool softeners are not a long-term solution. Use these products only according to the directions on the label, Gupta says, and speak to a doctor if the problem persists. One of the best things you can do to stay regular, is keep up a morning routine, Gupta says.
Our bodies naturally have better bowel motility in the mornings, 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, some yoga stretches and a for a productive start to the day. Everyone experiences constipation at some point in life.
While it can be uncomfortable, it's usually a temporary experience. "You really don't want to strain. You want to let nature take its course," Gentile says.
"And then, of course, if it becomes a chronic issue, speak to your gastroenterologist." If your constipation is lasting a long time or it’s happening frequently, that’s worth a chat with your doctor. Gupta recommends speaking to your doctor if your constipation lasts for more than three days.
Your doctor or gastroenterologist may be able to prescribe medication to relieve your symptoms, she says. Or they may suspect that your symptoms are , like irritable bowel syndrome. Additionally, if you have a family history of colon cancer or any along with constipation — blood in your stool or unexplained weight loss, for instance — that warrants a trip to the doctor, Gupta says.
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