How To Have A Better Bowel Movement: 13 Ways To Poop Better

1. High Fibre Foods

A fibre-rich diet helps add bulk and weight to stools, soften them and stimulate bowel movements [1]. As health experts point out, adults should get 25 to 31 g of fibre a day. Adding high-fibre foods to your diet can benefit your bowel movements because these foods leave the stomach (without being digested) and reach the colon, feeding the good bacteria and thereby making it easier for you to pass stool [2].

Some high fibre foods you can add to your diet are as follows:

• Sweet potato
• Carrots
• Broccoli
• Lentils
• Chickpeas
• Kidney beans
• Oats
• Quinoa

2. Drink Hot Water

Staying hydrated can help soften stool and makes it easier to pass. So, drinking hot water regularly may help keep your bowel movements regular. Although drinking normal/cold also can help, it is not as effective as hot water - which can get things moving real fast [3]. Drink a glass of hot water first thing in the morning, before you start your day.

3. Avoid Eating Late

Health experts point out that one way to not have a difficult time in the toilet is to avoid eating too late in the night [4]. Most foods take several hours to digest and when you are sleeping, the digestion process slows down, causing the undigested food to stay in the digestive tract for a longer time. In addition to making bowel movement restrictive, eating too close to your bedtime can also increase the risk of acid reflux or GERD [5].

4. Fresh Ginger

Another way to get your business done quick without straining is by adding fresh ginger to your morning glass of water. As ginger is anti-inflammatory in nature, the herb can help the stomach contract, easing the bowel movement [6]. You can add a piece of ginger (grated/chopped) to a glass of hot/warm water and drink it as soon as you wake up.

5. Add More Liquids

Including liquids in your diet is a great way to poop better. Smoothies, juices, and broths can help flush out the waste from your body [7]. Make green smoothies or fruit juices that have a good fibre content or add soups or stews to your dinner menu for better hydration and digestion.

6. Apple Cider Vinegar (ACV)

Drinking apple cider vinegar the first thing in the morning can reduce the time spent huffing and puffing in the toilet. Some health experts point out that ACV may help increase stomach acid and pepsin (breaks down protein), kills harmful bacteria and makes the stomach more alkaline, all of which can help improve your overall digestion [8].

7. Psyllium Husk

Many people consume psyllium husk to help bring relief from constipation. This is because psyllium is a bulk-forming laxative, which means it absorbs water in your intestines and swells up, thereby softening the stool and making it easier to pass [9].

8. Squatting

Yes, squatting helps you poop better. The digestive system contains a series of sphincters, which are rings of muscle serving to guard or close various openings and moves food into the small intestine and prevents it from re-entering the stomach [10], and then the anal sphincter, which expels waste from the body. Squatting helps make space for the sphincter to fully expand and the waste to move through, and in this case, allowing you to poop better.

Here are some more ways that may help you poop better in the morning:

• Magnesium supplements such as magnesium citrate (relaxes the bowels and pulls water into the intestine, bulking up the stool).
• Caffeine is an effective stimulant; for some people, dark chocolate can also help.
• Include prebiotics and probiotics in your diet.
• Swap saturated fats for unsaturated fats.
• Change up your poop position (such as elevating your feet slightly while you are on the toilet).

Read these articles for more information on specific fruits, vegetables and yoga pose that can help promote a better bowel movement and prevent the onset of constipation.

Is Orange Juice Good For Constipation?

Eat These Foods To Get Rid Of Constipation Easily

7 Yoga Poses To Get Relief From Constipation

On A Final Note…

A healthy bowel movement should be painless and require minimal strain and will be soft to solid in texture. To help prevent constipation and promote healthy bowel movement, avoid foods with little to no fibre such as fast food, chips, processed foods etc.