Buzz
Sometimes, waiting just isn't an option. Whether you need to relieve yourself now to avoid discomfort later, or you're seeking quick relief, here are a few methods that might work.
Sip a warm drink
Coffee is often known for its digestive effects, but it might not be the caffeine that's causing it. Any hot or warm liquid can trigger similar results. If you're not a coffee fan, try a cup of tea or hot cocoa instead.
Have a bite to eat
Eating sets off a chain reaction in your digestive system. Your stomach clears space for the incoming food by sending what it can into the small intestine, which then passes what it can into the large intestine, and so on.
If you've ever potty-trained a child or crate-trained a pet, you probably know that a bowel movement often happens about 30 minutes after eating. This same principle applies to you.
Get moving
Exercise helps move food more quickly through your digestive system. The longer food sits in your intestines, the harder and drier it gets. So by speeding things up, the stool is more likely to be softer when it's time to go.
Any form of movement can be helpful, but aerobic activities such as jogging or cycling are frequently suggested. The up-and-down motion of dance or high-impact exercises might also assist. However, there is no proof that specific yoga poses, even those claimed to improve ‘digestion,’ can produce this effect.
Stay hydrated
Your digestive system functions most effectively when properly hydrated, so ensure you're drinking enough water. (If you’re not thirsty, you’re likely fine, but an extra glass or two won’t hurt.)
Incorporate fiber into your diet
Fiber, which is found in plant-based foods such as whole grains and vegetables, helps speed up your digestion. It also makes stools softer and easier to pass. This happens because fiber absorbs water, so be sure to drink plenty of water as you increase your fiber intake.
Fiber won’t make you go immediately, but if you start adding more fiber to your diet now, you’ll notice the effects in a day or two. You can use fiber supplements like Metamucil, which you mix with water, or simply consume fiber-rich foods—beans, oatmeal, whole grains, and most fruits and vegetables are great options.
Fiber is listed as a carbohydrate on nutrition labels, so start checking labels and aim for 25 to 30 grams per day.
Switch your position
Squatting can sometimes be a more effective posture for pooping than sitting on a toilet like it’s a chair. You could try propping your feet on a footstool or moving around a bit—leaning forward or backward—to find what works best for you.
Consult your healthcare provider
There are also medical options, such as various types of laxatives and stool softeners that you can find over the counter. If you frequently struggle with bowel movements—whether they're always hard and lumpy or you have fewer than three a week—it might be time to consult a healthcare professional.
