Habits that will help you poop regularly

For many people, it can be difficult to get there.

The American College of Gastroenterology says constipation is one of the most common gastrointestinal complaints in the United States and Western countries, with at least 2.5 million medical visits on this subject each year. It is estimated that 16% of adults and 33% of adults over the age of 60 suffer from constipation, that’s when you fewer than three bowel movements per week, hard or dry stools, or stools that are difficult to pass.

“Clearing the GI tract is important to ensure your system stays fresh and relatively empty,” Dr. Bryan CurtinA board-certified gastroenterologist at the Institute for Digestive Health and Liver Diseases at Mercy Medical Center. “Constipation and bowel backflow can cause bloating, abdominal pain and other unpleasant symptoms. Passing stool that has been sitting in the colon for a long time can also be difficult and painful.”

For something this standard, pooping can take a lot of effort (and can cause pain!). It is also difficult to know what is right or wrong.

“Regular bowel movements are a sign of a healthy digestive system,” said Sarah ReardonA Certified Women’s Health and Pelvic Floor Therapist and owner of NOLA Pelvic Health in New Orleans. “What’s considered normal is pooping three times a day to three times a week. If you go too often, you may not empty completely or the stools may be too loose. If you don’t go often enough, it can lead to constipation, hemorrhoids, and straining during bowel movements, which can weaken your pelvic floor muscles.”

Fortunately, I take a more route regular poop schedule is possible. Doctors and nutritionists have several helpful tips for training your body to perform on your terms, so you can stay regular when it works best for you.

Consider foods containing insoluble fiber “raw,” meaning they can help food move through your digestive system. according to the Harvard School of Public Health. Examples include whole wheat bread, brown rice, legumes, carrots, cucumbers and tomatoes.

“Eating fiber is probably the number one priority to help you be regular,” Curtin said. “It is recommended to take 20 to 35 grams of fiber per day if you are constipated, which helps to even out stools.”

Prunes and kiwis are also good sources of fiber to keep up a regular schedule. “These are actually the best foods for regular bowel movements, with daily kiwis having a better effect with fewer side effects (like bloating) than prunes or an undifferentiated high-fiber diet,” Curtin said.

He added that many people will be able to manage their constipation by simply adding fiber – it’s just that effective.

On the other hand, consuming dairy products, spicy foods, and fatty foods can cause loose stools. “Bananas, rice, toast and apples can all make your poop firm and easier to hold,” noted Reardon.

By now you probably know you should drink at least eight glasses of water per day, but did you know that water will also help you have a bowel movement?

“Keep your body hydrated because the colon’s main job is to resorb water,” Curtin said.

Liana Werner-Gray, a certified nutritionist in New York, said you can increase your regular water intake by consuming healthy fruit juices and tea in addition to your H2O. “Overall, leading a healthy lifestyle, rich in hearty and wholesome natural ingredients, will regulate bowel movements,” she explained.

A study published in Hepatogastroenterology found that a combination of increased fiber and increased fluids helped relieve symptoms of constipation. It works by making your stools softer and easier to pass.

Get things moving in your colon by moving your body. A study published in the American Journal of Gastroenterology found that moderate physical activity and increased fiber intake significantly reduced constipation in women.

“Take standing or walking breaks if you sit for long periods during the day, and try to exercise regularly four to five days a week, even if it’s just a walk outside,” Reardon said.

Reardon also recommended trying specific excrement-focused exercises, like certain yoga moves. “Exercises that help relax your pelvic floor muscles can help you have better bowel movements,” Reardon said. “Some recommended exercises are child’s pose, happy baby pose, or a deep squat, all of which place your pelvic floor and hips in a more relaxed position and ultimately help you relax better during bowel movements.”

One way to make sure you’re on track to creating a regular schedule is to check the consistency of your bowel movements. Reardon says it should be similar to that of soft-serve ice cream. If not, adding probiotics can help. You can achieve this through diet or supplement. (Just be sure to talk with your doctor before you start taking any supplements.)

“Your stools may become too hard due to changes in your schedule, diet, activity levels, hormones during pregnancy, decreased water intake, or even stress,” she explained. “Try adding prunes, magnesium citrate…and probiotics to help keep stools soft.”

Werner-Gray also recommended taking probiotics, which are live microorganisms that support gut health and overall well-being.

In your ideal situation, what would be the best time of day to have a bowel movement? Maybe it’s in the morning before work or at the end of the day when you get home. Regardless of the time, you can train your body to go to the bathroom after eating.

“Give yourself plenty of time after meals (usually around 30 minutes) to have access to a bathroom,” Reardon said. “Eating food stimulates the reflex to push food toward your colon, which will stimulate the urge to poop, so allow time after meals to avoid delaying the urge to poop.”

She also suggested a routine to stimulate bowel movements, such as eating meals at the same time of day and drinking warm water, tea or coffee in the morning.

“Yes, there is an optimal way to poop,” Reardon said. She recommended using a squat potty or any stool under your feet, which will bring your hips closer to a squat position.

“This relaxes your pelvic floor muscles and anal sphincter to help you empty yourself better,” she explained. “Think of it like unfolding a pipe.”

When pooping, you should also avoid straining or holding your breath. “A lot of people do this, but it just creates unnecessary tension there,” Reardon said. “Instead, you want to exhale and blow out like you’re blowing out a candle when you bend over to poop.”

Consider pooping regularly as another part of your overall wellness routine. After implementing a few new habits, you won’t even need to think about it! And if these tips don’t work, be sure to see your doctor to make sure your gastrointestinal issues aren’t a sign of a more serious illness.

The original version of this story was published on HuffPost earlier.