How to Make Yourself Poop

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Infrequent bowel movements lead to abdominal pain, a drop in appetite, and bloating. If you haven't had a stool, there are some ways you can help your digestion and make yourself poop. Start with the gentler methods and try to adapt your diet and lifestyle. If the problem persists, talk to your doctor.

Method 1
Method 1 of 4:

Quick Fixes

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  1. Drinking warm water with lemon juice can be especially helpful first thing in the morning, but you can drink warm water with lemon juice any time during the day. [1] Just add about one teaspoon of lemon juice to a cup (8 ounces) of warm water. Sip the water slowly.
    • Drinking warm water with lemon juice should soften your stools and help you have a bowel movement , but it may take a little while before it happens.
    • If constipation is a frequent problem for you, then you may want to consider starting every day with a cup of warm water and lemon juice.
    • If you don't have any lemon juice around, then you can also drink a cup of tea, coffee, or just plain warm water to help get your bowels moving.
  2. Epsom salts are approved by the FDA for use as a short-term laxative. If you have some Epsom salts at home, then you can mix 1 to 2 teaspoons of Epsom salts (check the package to be sure about how much you should use) into 8 ounces of water and drink the solution. This should produce a bowel movement within 30 minutes to six hours. [2]
    • You can also take a bath with Epsom salts to help relieve your constipation. Fill a bathtub with warm water and add about one cup of Epsom salts to the water. Your body will absorb the magnesium in the Epsom salts through your skin.
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  3. A mixture of baking soda and water may also help to relieve your constipation. Mix a teaspoon of baking soda with ¼ cup of water and drink the solution. This remedy can also help to relieve gas or an upset stomach along with your constipation. [3]
    • Keep in mind that baking soda is high in sodium so this remedy is not ideal for people following a low-sodium diet.
  4. Eat some prunes or drink prune juice . Prunes are well known for their ability to produce bowel movements. If you have some prunes or prune juice around your house, then try eating or drinking some prunes to help you have a bowel movement. [4]
    • You don't need to overdo it, just have a few prunes or one cup of prune juice. Two medium prunes contain about 2 grams of fibre and a cup of prune juice contains about 5.2 grams of fibre.
    • If you are suffering from chronic constipation try an apple juice and prune juice cleanse. Drink 2 or 3 cups of prune juice in the morning on an empty stomach. A little bit later top this off with a cup of apple juice. This combination will certainly assist you in relieving your constipation and make you poop.
  5. Go for a walk. Light exercise is a great way to stimulate your digestive system as well. If you have been sedentary for a while, try getting up and taking a walk around your neighbourhood to get your bowels moving. [5]
    • Even if constipation is making you feel uncomfortable, don't sit or lie down. Get out and move around every day. [6] Going for a daily walk or run can help ease constipation. [7]
    • One risk factor for poor bowel movements is inactivity. If you increase your activity this helps accelerate your breathing and heart rate. This, in turn, stimulates the natural contraction of your intestinal smooth muscle, which will help you move your bowels better. [8]
  6. Stool softeners are for oral use and are a relatively gentle laxative. Stool softeners are good products to use at first if you have occasional constipation. A stool softener, such as docusate, works by increasing the amount of water the stool absorbs. The stool then becomes softer and easier to pass.
    • Follow the instructions on the package. Generally, you will take a stool softener once a night before you go to bed.
    • It should work after one, two, or three days.
    • Do not take it for more than a week unless advised to do so by your doctor. [9]
  7. Try a laxative . Perhaps the most straightforward short-term way to help ease constipation is to take a laxative. Several different laxatives are available from your local pharmacy or drugstore. Osmotic laxatives work by helping fluids move through the colon.
    • Some of the examples of osmotic laxatives include: [10]
      • Milk of magnesia
      • Magnesium citrate
      • Lactulose
      • Polyethylene glycol
    • The long-term use of laxatives can lead to negative side effects.
    • They can cause an electrolyte imbalance, which may result in abnormal heart rhythms, confusion, and weakness, and seizures.
    • Long-term use may also lead to dependency and result in decreased bowel functionality. [11]
  8. A sodium phosphate enema is one way to relieve occasional constipation. It requires you to insert the enema tip into your rectum and then squeeze the bottle until enough of the substance is in your rectum. You will then have to stay in position for up to five minutes. After that, you will feel a strong urge to go to the toilet. [12]
    • These enemas are available at most supermarkets and drugstores.
    • You should try milder laxatives, such as stool softeners, before trying an enema.
    • To use a Fleet enema , lie on your side. Remove the cap from the applicator tip and gently insert it into your anus. Slowly squeeze the contents and empty the contents. For best results stay lying on your side and attempt to hold the enema in for one to five minutes or until you feel the urge to go to the bathroom. Never hold an enema for more than 10 minutes, as this can be dangerous.
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Method 2
Method 2 of 4:

Improving Your Digestive Health

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  1. More often than not constipation occurs when somebody is not eating right, not drinking enough water, or not exercising enough. [13] As far as your diet is concerned, the thing to do to tackle constipation is to add more fibre, which helps digest food and increase intestinal motility. You should try to eat at least 18-30g of fibre each day. High-fibre foods include fresh fruit, vegetables and cereals. [14] Some good ways.
    • According to the Institute of Medicine, the recommended daily allowance of total fibre in adults is 38 grams and 25 grams for men and women, respectively. Pregnant and lactating people should receive 28 grams a day. A higher intake of fibre will not produce harmful effects in healthy adults. [15]
    • Eat a high-fibre breakfast cereal.
    • Choose wholegrain or granary loaves of bread.
    • Add pulses such as beans, lentils, or chickpeas to stews and salads.
    • Have some fresh or dried fruit for dessert. [16]
  2. Add plenty of fruits and vegetables to your diet. Choose a fruit smoothie at breakfast, a salad at lunch, and leafy vegetables like broccoli, spinach, or sweet potatoes at dinner. Or in the morning have warm water with lemon juice and carrots on the side. [17]
    • If you are often constipated, then try adding prunes as a regular snack in your diet. Prunes increase fibre in your diet and they often work to speed up digestion.
    • One clinical trial found that 70 per cent of people find relief from constipation with prunes. [18]
  3. If you are struggling to get enough fibre into your daily diet, you could always opt for a fibre supplement. These supplements are available at your local drugstore and supermarket. They can be a good short-term measure, but try to incorporate fibre from fresh food into your diet in the longer-term. [19]
  4. Make sure you are consuming at least 64 oz. (1.9 L) of water per day. Dehydration can contribute to constipation, as if there isn't enough fluid in your gut, your digestion will slow down and stools become bulky and painful.
    • Warm liquids, like tea and coffee, may also improve your regularity. Drink them in the morning to heat your intestines. [20]
    • Don't drink too much caffeine, or you can become dehydrated, making the problem worse.
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Method 3
Method 3 of 4:

Altering Your Bathroom Habits

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  1. You should always try to listen to your body and respond to it. That means don't delay when you need to go and don't try to hold it in. [21] You may be constipated because you have been withholding when you need to go. In this case, feces can condense, making the stool harder to pass. [22]
    • People who are travelling or experiencing a change in routine can become constipated. Add in yogurt or prunes and try to stay near a toilet.
    • Ask for an aisle seat on a plane or stop frequently on a road trip.
  2. Having an environment where you can relax can help you poop more easily and not rush or force it. Close the door and make sure your family knows it is not okay to enter if the door is shut. Don't let people pressure you or make a fuss of it. Never get stressed out as this may slow the process down.
    • Try placing your feet on a low stool when you are using the toilet. This can elevate your knees above your hips, and potentially make passing stools easier. [23]
  3. Try to relax when you are sat on the toilet, and breathe steadily. Don't hold your breath and don't take a deep breath at the start. One toilet technique is to imagine that your back passage is an elevator. Gently try to push down to the ground floor, and then the basement, until it is down as far as it can go.
    • Relax for a second, but do not let the elevator rise back up.
    • Widen your waist and push back and down. Don't strain yourself, but try to maintain the pressure.
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Method 4
Method 4 of 4:

Seeking Medical Assistance

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  1. If you have tried all of these methods and you were still unable to go to the bathroom, you could have a bowel obstruction. If constipation persists for weeks you should get checked to rule out other more serious medical issues. You should see a doctor straight away if you have symptoms such as cramping, spasms, dizziness or fatigue. [24]
    • You can ask your doctor about a biofeedback appointment.
    • This is a special consultation in which you will learn how to relax and tighten muscles in your pelvic area. [25]
    • If you are on any medications, discuss this with your doctor. There is a chance that medications could be causing your constipation. [26]
  2. If you have long-term constipation problems, an abdominal massage can help. The message takes around 10-20 minutes and can be done while you are standing, sitting, or lying down. These massages can reduce the need for the regular use of laxatives, and can relieve flatulence. An abdominal massage is not recommended for everybody, so speak to your doctor first.
    • Pregnant people should not get a massage and neither should someone with a history of malignant bowel obstructions.
  3. You can talk to your doctor about prescription medications that are available to treat constipation. These medications work to draw water into your intestines. This speeds up the movement of the stool. Your doctor will generally only recommend such medications if over-the-counter laxatives have been ineffective. [27]
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How Do You Relieve Constipation?


List of Foods and Meal Plan to Help You Poop

Expert Q&A

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  • Question
    What foods will make you poop right away?
    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
    Berries and prune juice will increase the motility of your colon and make it much easier to use the bathroom. You aren't going to right away or anything like that, though; your body needs time to process the food you consume.
    Thanks! We're glad this was helpful.
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    Not Helpful 7 Helpful 21
  • Question
    Does exercise help you poop?
    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
    Yes! Exercising can help you have a bowel movement because it stimulates your muscles, including those in your bowels.
    Thanks! We're glad this was helpful.
    Thank you for your feedback.
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    Not Helpful 2 Helpful 11
  • Question
    Why I don't have a normal poop like everyone every day?
    Chris M. Matsko, MD
    Family Medicine Physician
    Dr. Chris M. Matsko is a retired physician based in Pittsburgh, Pennsylvania. With over 25 years of medical research experience, Dr. Matsko was awarded the Pittsburgh Cornell University Leadership Award for Excellence. He holds a BS in Nutritional Science from Cornell University and an MD from the Temple University School of Medicine in 2007. Dr. Matsko earned a Research Writing Certification from the American Medical Writers Association (AMWA) in 2016 and a Medical Writing & Editing Certification from the University of Chicago in 2017.
    Chris M. Matsko, MD
    Family Medicine Physician
    Expert Answer
    Do not be alarmed if you do not poop every day — some people are not as regular as others. Maybe your food or fiber intake is low and you don’t eat as much.
    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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    Not Helpful 92 Helpful 308
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      References

      1. ↑ https://health.clevelandclinic.org/7-reasons-to-start-your-day-with-lemon-water-infographic/
      2. ↑ https://health.clevelandclinic.org/7-things-you-probably-didnt-know-about-epsom-salt/
      3. ↑ https://my.clevelandclinic.org/health/diseases/23392-hypochlorhydria
      4. ↑ Dale Prokupek, MD. Board Certified Internist & Gastroenterologist. Expert Interview. 16 April 2020.
      5. ↑ Dale Prokupek, MD. Board Certified Internist & Gastroenterologist. Expert Interview. 16 April 2020.
      6. ↑ https://my.clevelandclinic.org/health/diseases/4059-constipation
      7. ↑ https://my.clevelandclinic.org/health/diseases/4059-constipation
      8. ↑ Dale Prokupek, MD. Board Certified Internist & Gastroenterologist. Expert Interview. 16 April 2020.
      9. ↑ https://my.clevelandclinic.org/health/drugs/23274-stool-softener
      1. ↑ https://www.kidshealth.org.nz/laxatives
      2. ↑ https://www.kidshealth.org.nz/laxatives
      3. ↑ https://my.clevelandclinic.org/health/drugs/19411-sodium-phosphate-monobasic-sodium-phosphate-dibasic-enema
      4. ↑ https://health.clevelandclinic.org/constipation-6-hints-to-help-you-return-to-regular-bowel-movements/
      5. ↑ https://www.helpguide.org/articles/healthy-eating/high-fiber-foods.htm
      6. ↑ https://www.helpguide.org/articles/healthy-eating/high-fiber-foods.htm
      7. ↑ https://www.helpguide.org/articles/healthy-eating/healthy-eating.htm
      8. ↑ https://www.helpguide.org/articles/healthy-eating/organic-foods.htm
      9. ↑ https://my.clevelandclinic.org/health/diseases/4059-constipation
      10. ↑ https://kidshealth.org/en/teens/fiber.html
      11. ↑ https://www.pennmedicine.org/updates/blogs/health-and-wellness/2019/december/health-benefits-of-tea
      12. ↑ https://health.clevelandclinic.org/is-your-exercise-causing-good-or-bad-pain-how-to-tell/
      13. ↑ https://health.clevelandclinic.org/constipation-6-hints-to-help-you-return-to-regular-bowel-movements/
      14. ↑ https://my.clevelandclinic.org/health/articles/4290-low-back-pain-coping
      15. ↑ https://health.clevelandclinic.org/constipation-6-hints-to-help-you-return-to-regular-bowel-movements/
      16. ↑ https://www.hopkinsmedicine.org/health/conditions-and-diseases/constipation-causes-and-prevention-tips
      17. ↑ https://www.hopkinsmedicine.org/health/conditions-and-diseases/constipation-causes-and-prevention-tips
      18. ↑ https://www.healthychildren.org/English/health-issues/conditions/abdominal/Pages/Constipation.aspx

      About This Article

      Article Summary X

      To make yourself poop, drink a cup of warm tea, coffee, or plain water, which will help soften your stool so you have a bowel movement. You can also try mixing a teaspoon of baking soda with a 1/4 cup of water and then drinking it. If you'd like a faster-acting solution, use Epsom salts instead of baking soda. For a long-term solution, try to incorporate more fiber in your diet by eating fiber-rich foods or taking a fiber supplement. To learn how to use stool softeners and laxatives, scroll down!

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