22 Ways to Make Yourself Poop When Constipated

Key takeaways:

• Constipation is common and is frequently managed with lifestyle changes and home remedies.
• You can make yourself poop when constipated by staying hydrated, eating fiber-rich foods, exercising, and using over-the-counter medications.
• Talk to your doctor if you experience persistent constipation that doesn’t respond to home remedies.

Constipation is defined by fewer than three weekly bowel movements or difficulty passing stool. It can affect many people at various points, causing discomfort and frustration. Constipation may make you feel bloated, irritable, or sluggish. While it's a common issue, that doesn't make it any less unpleasant to deal with. Luckily, there are many ways to stimulate bowel movements and find relief without having to resort to harsh laxatives or medications.

This article will outline various techniques and remedies you can try at home to get things moving. From dietary changes to natural supplements and over-the-counter treatments, there are many steps you can take to find relief. We'll also discuss when to see a doctor and what medical interventions may be available.

Tips to make yourself poop at home

For cases of mild or occasional constipation, home remedies like those below may be enough to help you move things along.

1. Hydrate

Staying well-hydrated is one of the most important things you can do to prevent and relieve constipation. Adequate hydration keeps your stools soft and eases their passage through the colon to the rectum.

Drink plenty of water throughout the day: at least eight 8-ounce glasses daily. If you have trouble drinking 64 ounces daily, try infusing fresh fruit into your water or sipping herbal tea.

2. Increase fiber intake

Dietary fiber is classified as soluble or insoluble fiber. Insoluble fiber is not digested. Soluble fiber can help you keep regular.

High-fiber foods add bulk to your stool and make it easier to pass your bowel movement. Good fiber sources include fruits, vegetables, whole grains, and legumes (beans, lentils, and chia or flax seeds).

3. Get moving

Physical activity is a natural way to stimulate bowel movements.

Even light exercise, like walking or gentle stretching, can help get your digestive system working. You should always try to move around as part of your daily routine.

4. Try the squatting position

When using the toilet, squatting can help straighten your lower intestine and rectum, which makes it easier to pass bowel movements.

You can get in the squatting position on the toilet by placing a small stool under your feet to elevate your knees.

5. Massage your abdomen

Gently massage your tummy clockwise to stimulate peristalsis, the contractions of muscles surrounding the intestine. Peristalsis moves your partially digested food through the gut.

Use light pressure and circular motion to massage the abdomen. Focus on your lower abdomen.

Foods that can help with constipation

Several foods, from watermelon to whole grains, can improve your constipation. Let's consider a few popular choices:

1. Prunes

Prunes are a natural laxative. They have a high fiber and sorbitol content. Sorbitol is a natural sugar alcohol that has a mild laxative effect. Fiber draws water into the stool and gives the stool form, which makes it easier to pass.

2. Kiwi

Kiwi fruit is rich in fiber, vitamins, and actinidin, an enzyme that can aid in the digestive process by breaking down proteins in food.

3. Oats

Oats are a great source of soluble fiber. Soluble and insoluble fiber can help soften stool and promote regular bowel movements.

4. Spinach

Spinach is packed with fiber, magnesium, and vitamin C, which can help stimulate bowel function.

5. Chia seeds

Chia seeds are another source of soluble fiber. The seeds can absorb water and add bulk to stool.

Drinks that can help with constipation

While a constipation-friendly diet is important, it’s not the only thing that can help you achieve more regular and normal bowel movements. Beverages like those below may also help, whether by increasing hydration or directly stimulating the gastrointestinal tract.

1. Warm lemon water

Lemon juice is acidic, which can help stimulate bowel movements. Warm temperatures can also help relax the intestines.

2. Prune juice

Prune juice is a natural laxative because it has a high sorbitol content. Sorbitol is hard to digest, and as a result, it draws water into the intestines and facilitates regular bowel movements.

3. Coffee

The caffeine in coffee can act as a mild stimulant, helping to stimulate contractions in the intestines and promote bowel movements.

4. Herbal teas

Certain herbal teas, such as ginger, peppermint, or fennel, can have a gentle laxative effect and help soothe the digestive system. Caffeine in tea is a mild stimulant in the GI tract.

Read our full guide on drinks that can help you poop for more.

Over-the-counter remedies for constipation

For persistent constipation or symptoms that don’t respond to dietary changes, over-the-counter medications can be helpful.

1. Fiber supplements

Fiber supplements like psyllium, methylcellulose, or polyethylene glycol can help add bulk to stool, which promotes regular bowel movements.

2. Stimulant laxatives

Stimulant laxatives, such as senna or cascara, increase the contractions of the intestinal muscles to encourage bowel movements.

3. Osmotic laxatives

Like magnesium or lactulose, osmotic laxatives draw water into the intestines to soften stool and stimulate bowel movements.

4. Stool softeners

Stool softeners, such as docusate, increase the water in the stool, easing its passage.

Natural remedies for constipation

You can also rely on natural remedies like those below to help support a healthy gastrointestinal system and regular bowel movements.

1. Probiotics

Probiotics, which are beneficial gut bacteria, can improve the balance of the gut microbiome and overall digestive function.

2. Castor oil

Castor oil is a natural laxative that stimulates bowel movements when applied topically to the abdomen or orally.

3. Aloe vera

Aloe vera has natural laxative properties and can help soothe the digestive tract and promote regular bowel movements.

4. Flaxseeds

Flaxseeds are high in soluble fiber and can help add bulk to stool, making it easier to pass.

When you should see a doctor about constipation

Although most episodes of constipation resolve quickly and without treatment, some might require medical attention. It’s important to understand when constipation can be treated at home and when to see your doctor.

You should see a doctor if:

One or more of the following symptoms applies to you:

• Your constipation persists for more than a week.
• You experience severe abdominal pain or cramping.
• You notice blood in your stool.
• You have unexplained weight loss.
• You have a family history of colon cancer or other gastrointestinal disorders.

You should go to the emergency room if:

Seek immediate medical attention if you:

• Experience severe, persistent abdominal pain.
• Have signs of bowel obstruction, such as vomiting, inability to pass gas, or a distended abdomen.
• Have severe dehydration or electrolyte imbalances.

Questions to ask your doctor about constipation

• What is the underlying cause of my constipation?
• What treatments do you recommend, and what are the potential side effects or risks?
• How long should I try home remedies and over-the-counter treatments before seeking medical care?
• When is a good time to schedule a follow-up appointment to discuss any changes in my condition?

How a doctor can help treat constipation

Most people get relief from constipation without having to use laxatives or other medications. Many succeed by incorporating lifestyle style changes and dietary modifications with home or over-the-counter remedies.

If your home remedies and over-the-counter drugs aren't providing relief. Your doctor may recommend one or more of the following interventions:

Prescription medications

Your doctor may prescribe medication to help stimulate your digestive system. These medications might include laxatives, stool softeners, or prokinetic drugs that improve intestinal motility.

Dietary changes

Your doctor may recommend increasing your dietary fiber, modifying your fluid intake, or adjusting your intake of foods contributing to constipation.

Lifestyle modifications

Your doctor will likely recommend some lifestyle changes if your constipation occurs often.

Some typical beneficial lifestyle changes include increasing physical activity, improving your toileting posture, or finding better stress management methods. These lifestyle changes can all play a critical role in regulating bowel function.

Medical procedures

In some cases, your healthcare provider may recommend medical enemas, suppositories, or even surgery to address severe or chronic constipation.

Final thoughts on making yourself poop when constipated

Constipation is very common, but it doesn't have to bother you persistently. Many people find relief without relying on laxatives or other medications. They can incorporate lifestyle changes with dietary modifications and natural or over-the-counter remedies.

You should always know when your constipation requires more intensive healthcare evaluation. Long-lasting or severe constipation should prompt a visit to your doctor. Your doctor can advise you about necessary treatment and rule out serious underlying causes. Try to develop a complete strategy to manage your constipation and get your digestive system back on track by working closely with your doctor.

General Medicine follows a strict editorial process, including using real experts to write our articles, vetted primary sources, fact-checking, a secondary medical review, and updates as necessary. This article was medically reviewed and fact checked by Dr. Pallabi Sanyal-Dey, MD.

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