To help relieve constipation, it’s important to adopt habits that support healthy bowel movements, such as exercising regularly, drinking plenty of water, and eating fiber-rich fruits. These habits stimulate the intestines and make it easier to pass stool.
Other simple strategies that can help you poop include chewing food slowly and thoroughly, as well as drinking natural laxative teas like senna, cascara sagrada, or prune tea.
If constipation symptoms don’t improve with these tips, or if you notice blood in your stool, it’s important to see a primary care doctor or gastroenterologist for a full evaluation and appropriate treatment.
1. Drink warm water with lemon in the morning
Drinking warm water with lemon first thing in the morning can help stimulate bowel movements and relieve constipation.
This habit encourages natural intestinal contractions, helping stool soften and pass more easily, which relieves discomfort caused by stool buildup.
2. Chew your food thoroughly
Eating slowly and chewing food well helps relieve constipation because thorough chewing breaks down food properly and stimulates saliva production, promoting better digestion in the stomach and intestines.
3. Drink natural laxative teas
Certain natural laxative teas, like senna, cascara sagrada, and prune tea, help soften stool and stimulate intestinal movement, making it easier to poop.
Also recommended: Tea for Constipation: 6 Naturally Laxative Teas tuasaude.com/en/tea-for-constipation4. Maintain a healthy, fiber-rich diet
Following a healthy, balanced diet is one of the best ways to keep your bowels regular. Try to prioritize fiber-rich foods such as:
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Whole grains
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Fruits
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Vegetables
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Legumes
Regularly consuming probiotics (which are beneficial bacteria that help balance your gut microbiota) can also help regulate bowel movements and relieve constipation naturally.
5. Massage your abdomen
Abdominal massage can help relieve constipation because the gentle pressure stimulates bowel movement and supports stool elimination.
To do this, place your closed hand under your right rib cage, move it across your abdomen toward the left ribs, then downward toward the middle of your abdomen. Continue massaging from the left side toward your belly button, and finally toward the lower part of your abdomen.
This massage should be done for at least 5 minutes while lying down or sitting. However, it should be avoided during pregnancy because the pressure on the abdomen can be unsafe.
6. Exercise regularly
Regular physical activity can help make you poop because it strengthens the abdominal muscles, increases pressure inside the abdomen, and stimulates intestinal movement.
Good exercise options include walking, running, doing sit-ups, jumping rope, or weight training for at least 30 minutes a day.
7. Set a regular bathroom schedule
Establishing a consistent time to use the bathroom can help train your bowels and prevent stool from becoming hard.
Because the urge to poop often appears after meals, try going to the bathroom after breakfast, for example, to encourage natural bowel movements.
8. See a gastroenterologist
If constipation doesn’t improve with these strategies, or if you experience blood in your stool or abdominal pain, it’s best to see a gastroenterologist or primary care doctor to identify the cause and recommend the most appropriate treatment.