How to Make Yourself Poop: Natural Remedies and Expert Tips

Explore practical, medically reviewed strategies to relieve constipation and promote regular bowel movements naturally and safely.

By Medha deb

Created on Sep 26, 2025

Explore practical, medically reviewed strategies to relieve constipation and promote regular bowel movements naturally and safely.

Constipation is a common digestive complaint, affecting people of all ages. Occasional constipation can typically be managed at home with lifestyle modifications, dietary changes, and simple remedies. However, persistent or severe constipation may require medical attention. This comprehensive guide explores proven ways to get your bowels moving, explains why constipation happens, and answers frequently asked questions to help you regain digestive comfort and regularity.

Understanding Constipation: Symptoms and When It’s a Problem

Constipation generally means experiencing fewer than three bowel movements per week. Stools may also be hard, dry, lumpy, or difficult to pass. Other symptoms can include:

Abdominal pain or cramping
Bloating and discomfort
Straining during bowel movements
Sensation of incomplete evacuation
Nausea or loss of appetite

Constipation is considered severe or requires medical evaluation if you have persistent symptoms, blood in the stool, unexpected weight loss, or severe pain.

Quick Ways to Make Yourself Poop

If you’re feeling backed up, several science-backed strategies may help trigger a bowel movement. These methods can often provide relief within a few hours to a day.

1. Increase Fiber Intake

High-fiber foods help bulk up stool and speed its passage through the colon.
Try adding whole grains, beans, lentils, leafy greens, apples, pears, berries, nuts, and seeds to your diet.
Aim for gradual increases to avoid bloating or gas.

2. Drink More Water

Dehydration is a common cause of constipation. Water softens stool and helps prevent it from becoming hard and difficult to pass.
Adults should aim for at least eight 8-ounce glasses (about 2 liters) of water per day.
Warm beverages, such as tea or warm lemon water, may also help stimulate the bowels.

3. Get Physical Activity

Exercise stimulates the natural contraction of intestinal muscles, which promotes bowel movements.
Try brisk walking, light jogging, cycling, or yoga—even short activity sessions can be beneficial.

4. Listen to Your Body’s Urges

Don’t ignore the natural urge to have a bowel movement. Delaying may lead to harder stool and increased difficulty passing it.
Establishing a regular time each day (such as after breakfast) can help train your body.

5. Try a Gentle Abdominal Massage

Massaging your abdomen in a clockwise direction can help move stool through the colon.
Apply gentle pressure with your fingertips or palms while lying down or standing up.

6. Use a Squatting Position

Sitting on the toilet with feet elevated (for example, using a small stool) places the colon into a more natural alignment for elimination.
This position can reduce straining and promote more complete evacuation.

7. Consider OTC Remedies (Short-Term Use Only)

Over-the-counter options, such as fiber supplements (psyllium husk), stool softeners, or mild laxatives, may offer short-term relief.
Do not use stimulant laxatives regularly without medical supervision, as they may cause dependency.

Dietary Changes to Prevent and Relieve Constipation

The foods you eat play a major role in bowel regularity. To keep things moving:

Eat fiber-rich foods daily: Fruits, vegetables, legumes, whole grains, and nuts.
Avoid highly processed foods: Fast foods, fried items, and foods high in added sugars or unhealthy fats can contribute to constipation.
Include natural laxatives: Foods such as prunes, kiwi, figs, flaxseeds, and chia seeds have gentle bowel-stimulating effects.
Drink enough fluids: Fluid needs increase with higher fiber intake. Plain water is best; caffeinated and alcoholic beverages may worsen dehydration in some people.

Lifestyle Tips for Regular Bowel Movements

Optimize your routine: Aim for a consistent daily schedule for meals and toilet time.
Prioritize movement: Aim for at least 30 minutes of moderate activity most days.
Don’t suppress natural urges: Respond promptly when you feel the need to go.
Manage stress: Chronic stress can affect gut function and slow digestion.
Create a relaxed environment: Take your time in the bathroom, and ensure privacy and comfort.

Medical and Over-the-Counter Options

Most occasional constipation resolves with diet, hydration, and activity. If you need extra help, consult with your healthcare provider before trying these:

Remedy	Description	Precautions
Fiber Supplements	Powders or pills containing psyllium or methylcellulose to bulk and soften stool	Increase water intake alongside; can cause gas or bloating initially
Stool Softeners	Help mix fluid into stool, making it easier to pass	Short-term use only
Osmotic Laxatives	Draw water into the bowel to soften stool (e.g., polyethylene glycol)	May cause electrolyte imbalances if overused
Stimulant Laxatives	Directly stimulate intestine contractions (e.g., senna, bisacodyl)	Can cause dependency or cramping with long-term use
Rectal Suppositories/Enemas	Provide rapid relief; lubricate or stimulate the rectum	Only under medical guidance for recurrent use

What Causes Constipation?

Understanding the root cause of constipation can help you select the most effective remedy. Common causes include:

Low fiber intake
Dehydration
Lack of physical activity
Ignoring the urge to go
Frequent travel or changes in daily routine
Medications such as painkillers, iron supplements, or certain antidepressants
Underlying medical conditions (e.g., IBS, diabetes, thyroid disorders, neurological diseases)
Hormonal changes (pregnancy, menopause)
Stress or anxiety

When to See a Doctor

Contact your healthcare provider if you experience:

Constipation lasting longer than three weeks
Severe or persistent abdominal pain
Blood in the stool or bleeding from the rectum
Unexplained weight loss
Signs of bowel obstruction (severe abdominal distention, vomiting, inability to pass gas)

Long-standing or severe constipation may require diagnostic tests and prescription treatments.

Preventing Constipation: Long-Term Strategies

Eat balanced, high-fiber meals consistently.
Stay hydrated throughout the day.
Exercise regularly.
Manage underlying health conditions with the help of a healthcare provider.
Review medications with your doctor if you suspect they contribute to constipation.
Build healthy bathroom habits: Use the toilet when needed, and ensure regularity as much as possible.

Frequently Asked Questions (FAQs)

How often should I poop?

“Normal” frequency ranges from three times a day to three times a week. The key is to pay attention to what is routine for you and notice significant changes.

Are there foods I should avoid when constipated?

Limit low-fiber processed foods, excess dairy, fried foods, and large amounts of red meat, as these can worsen constipation.

Can stress make constipation worse?

Yes. Stress affects the gut-brain axis, slowing down digestion or exacerbating irregularity. Stress management, including mindfulness or breathing exercises, may help.

Is it safe to use laxatives regularly?

Most over-the-counter laxatives are safe for short-term, occasional use. Frequent or long-term use should be monitored by a healthcare professional, as some laxatives can cause dependency or health risks if overused.

Can exercise really help?

Absolutely. Physical activity stimulates colonic motility, meaning it naturally encourages your bowels to move. Even daily walks can make a noticeable difference.

Takeaway

Constipation is uncomfortable, but most people find relief with simple at-home strategies like hydration, fiber-rich eating, exercise, and healthy toilet habits. Pay attention to your body’s signals, and pursue medical evaluation if symptoms persist or worsen. Consistent, gentle management helps ensure regularity and promotes better digestive health for the long term.

References

Author

medha deb

Medha Deb is an editor with a master's degree in Applied Linguistics from the University of Hyderabad. She believes that her qualification has helped her develop a deep understanding of language and its application in various contexts.

Read full bio of medha deb