How to Poop More

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Having regular bowel movements is important for maintaining your digestive health. Luckily, there are a lot of things you can do to help keep your body regular and increase how often you have to go. We’ll start with some general advice about properly going to the bathroom and move on to diet and lifestyle changes you can make to stay healthy.

Here are 10 things you can try that will help you have regular bowel movements.

1

Go when you feel the urge.

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    Whenever you feel like you need to make a bowel movement, go to the bathroom as soon as you can. Avoid straining or trying to push while you’re on the toilet since it could increase your risk of hemorrhoids or anal fissures. [1]
    • Avoid using your phone or reading while you’re on the toilet. Only stay in the bathroom as long as you need to.
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2

Lean forward while you go.

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    When you sit on the toilet, keep your back straight, lean forward, and rest your elbows on your knees. If you can, put your feet on a stool so your knees are higher than your hips. Bulge your stomach to make it easier for you to go.
    • Avoid hovering or squatting over the toilet seat since it puts more pressure on your pelvic floor muscles.
3

Eat meals on a regular schedule.

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    Aim to have 3–4 small meals spread evenly throughout your day. Try to eat around the same time every day so your body gets used to the routine. Make enough time so you have a few minutes free after eating just in case you feel the urge to go to the bathroom. [2]
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4

Have 25–31 g of fiber daily.

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    Some foods that are high in fiber include whole-grain bread and pasta, beans, apples, ripe bananas, broccoli, carrots, and almonds. [3] Start incorporating some of these foods into each of your meals so you can get enough fiber throughout the entire day. [4]
    • For example, a medium apple with skin has about 3.7 grams of fiber, ½ cup (75 g) of green beans has 2 g, a slice of whole-wheat bread has 2 g, and 1 cup (200 g) of whole-wheat spaghetti has 6.3 g. [5]
    • Increase the amount of fiber in your diet gradually since having too much causes bloating and gas. [6]
    • If you don’t get enough fiber from your diet, you can also take fiber supplements. Just talk to your doctor before starting them since they can affect how you absorb other medications. [7]
5

Avoid processed foods.

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    Do your best to cut frozen meals, snack foods, and fast food out of your diet. Find healthy replacements, such as fresh fruits and vegetables and homemade meals, so you keep getting healthy amounts of fiber through your diet. [8]
    • Check the nutritional information on your food to see how much fiber it contains before eating it.
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6

Stay hydrated throughout the day.

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    Aim to have at least 15.5 cups (3.7 L) of water every day if you’re a man or 11.5 cups (2.7 L) if you’re a woman. [9] As a good rule of thumb, just drink something whenever you’re feeling thirsty. You can also incorporate fruit juices, clear soups, and broth to help the fiber from your diet work better. [10]
    • Water also prevents dehydration, which might lead to constipation as well.
7

Exercise 5 days a week.

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    If you sit down a lot during the day, try to get up and spend a little bit of time being physically active. [11] You can try lifting weights, going for long walks, playing intramural sports, or anything else that gets you up on your feet. Aim to get at least 150 minutes of physical activity during the week to keep your body healthy and your bowel movements regular. [12]
    • Talk to your doctor to see if you’re healthy enough to start a workout program. They’ll recommend exercises for you based on your current physical condition.
    EXPERT TIP

    Dale Prokupek, MD

    Board Certified Internist & Gastroenterologist
    Dale Prokupek, MD is a board-certified Internist and Gastroenterologist who runs a private practice based in Los Angeles, California. Dr. Prokupek is also a staff physician at Cedars-Sinai Medical Center and an associate clinical professor of medicine at the Geffen School of Medicine at the University of California, Los Angeles (UCLA). Dr. Prokupek has over 30 years of medical experience and specializes in the diagnosis and treatment of diseases of the liver, stomach, and colon, including chronic hepatitis C, colon cancer, hemorrhoids, anal condyloma, and digestive diseases related to chronic immune deficiency. He holds a BS in Zoology from the University of Wisconsin – Madison and an MD from the Medical College of Wisconsin. He completed an internal medicine residency at Cedars-Sinai Medical Center and a gastroenterology fellowship at the UCLA Geffen School of Medicine.
    Dale Prokupek, MD
    Board Certified Internist & Gastroenterologist

    Yoga is also a great, less intense option—especially if the poses you're doing involve twisting or turning a lot. Pair a movement regime with a diet full of fiber and probiotics to help your GI tract regulate itself.

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8

Manage your stress.

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    It’s completely normal to get stressed every now and then, but too much upsets your stomach and digestion. Look for techniques that help you calm back down. [13] You can try meditation , yoga , deep breathing, or visualization of your happy place. Incorporate some stress management into your regular routine so you never feel too overwhelmed. [14]
    • For example, you could try box breathing, where you inhale for 4 counts, hold your breath for 4 counts, and exhale slowly for 4 counts. Keep repeating this until you feel calm.
9

Use laxatives cautiously.

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    Laxatives stimulate your bowels so it’s easier to go, but they do have their drawbacks. Since they can be habit-forming and disrupt your normal digestion, only use them if you haven’t been successful with any other methods we’ve recommended. If you do take laxatives, follow all the dosage instructions on the packaging so you don’t overuse them. [15]
    • You can take laxatives by mouth if they’re oral pills, but you must insert saline enemas and some suppositories into your rectum.
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10

Talk to your doctor about switching medications.

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    If you’re currently on prescription medication, ask your doctor if constipation is a common side effect. Let them know what you’re experiencing and ask if there’s anything you can do about it. They may recommend switching medications or could prescribe a low-dose laxative to counteract your symptoms. [16]

Expert Q&A

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  • Question
    What is the best natural laxative?
    Dale Prokupek, MD
    Board Certified Internist & Gastroenterologist
    Dale Prokupek, MD is a board-certified Internist and Gastroenterologist who runs a private practice based in Los Angeles, California. Dr. Prokupek is also a staff physician at Cedars-Sinai Medical Center and an associate clinical professor of medicine at the Geffen School of Medicine at the University of California, Los Angeles (UCLA). Dr. Prokupek has over 30 years of medical experience and specializes in the diagnosis and treatment of diseases of the liver, stomach, and colon, including chronic hepatitis C, colon cancer, hemorrhoids, anal condyloma, and digestive diseases related to chronic immune deficiency. He holds a BS in Zoology from the University of Wisconsin – Madison and an MD from the Medical College of Wisconsin. He completed an internal medicine residency at Cedars-Sinai Medical Center and a gastroenterology fellowship at the UCLA Geffen School of Medicine.
    Dale Prokupek, MD
    Board Certified Internist & Gastroenterologist
    Expert Answer
    Just getting a little bit of exercise or doing yoga can help stimulate your bowels and help you go.
    Thanks! We're glad this was helpful.
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  • Question
    What foods will help me go?
    Dale Prokupek, MD
    Board Certified Internist & Gastroenterologist
    Dale Prokupek, MD is a board-certified Internist and Gastroenterologist who runs a private practice based in Los Angeles, California. Dr. Prokupek is also a staff physician at Cedars-Sinai Medical Center and an associate clinical professor of medicine at the Geffen School of Medicine at the University of California, Los Angeles (UCLA). Dr. Prokupek has over 30 years of medical experience and specializes in the diagnosis and treatment of diseases of the liver, stomach, and colon, including chronic hepatitis C, colon cancer, hemorrhoids, anal condyloma, and digestive diseases related to chronic immune deficiency. He holds a BS in Zoology from the University of Wisconsin – Madison and an MD from the Medical College of Wisconsin. He completed an internal medicine residency at Cedars-Sinai Medical Center and a gastroenterology fellowship at the UCLA Geffen School of Medicine.
    Dale Prokupek, MD
    Board Certified Internist & Gastroenterologist
    Expert Answer
    Look for things that contain fiber since it can help you go. Aim to get about 25–30 grams every day.
    Thanks! We're glad this was helpful.
    Thank you for your feedback.
    If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
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      Warnings

      • If you suffer from constipation for longer than a week, contact your doctor to see if any underlying conditions are causing it.
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      References

      1. ↑ https://health.clevelandclinic.org/constipation-6-hints-to-help-you-return-to-regular-bowel-movements/
      2. ↑ https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=85&contentid=p00363
      3. ↑ Dale Prokupek, MD. Board Certified Internist & Gastroenterologist. Expert Interview. 16 April 2020.
      4. ↑ https://www.niddk.nih.gov/health-information/digestive-diseases/constipation/eating-diet-nutrition
      5. ↑ https://www.med.umich.edu/mott/pdf/mott-fiber-chart.pdf
      6. ↑ https://www.health.harvard.edu/blog/should-i-be-eating-more-fiber-2019022115927
      7. ↑ https://www.health.harvard.edu/newsletter_article/will-a-fiber-supplement-interfere-with-my-medications
      8. ↑ https://www.niddk.nih.gov/health-information/digestive-diseases/constipation/eating-diet-nutrition
      9. ↑ https://health.clevelandclinic.org/how-much-water-do-you-need-daily/
      1. ↑ https://www.niddk.nih.gov/health-information/digestive-diseases/constipation/eating-diet-nutrition
      2. ↑ Dale Prokupek, MD. Board Certified Internist & Gastroenterologist. Expert Interview. 16 April 2020.
      3. ↑ https://www.health.harvard.edu/diseases-and-conditions/common-causes-of-constipation
      4. ↑ https://kidshealth.org/en/parents/constipation.html
      5. ↑ https://my.clevelandclinic.org/health/articles/8133-stress-10-ways-to-ease-stress
      6. ↑ https://health.cornell.edu/sites/health/files/pdf-library/LaxativeUse.pdf
      7. ↑ https://my.clevelandclinic.org/health/diseases/4059-constipation#symptoms-and-causes
      8. ↑ https://my.clevelandclinic.org/health/diseases/17791-frequent-bowel-movements

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