7 Tips For Better Poops.
We all want to have a good poop. Here are 7 of my top recommendations to get things movin’!Chronic and occasional constipation both have one thing in common… they suck! It’s not comfortable to be backed up, and it can impact what you want to eat, how much you can eat, and how much you want to move your body. One of the things I do most often in my practice is help my clients find more regularity with their bowel movements so they can have nice, full poops on a regular basis. Here are 7 things that have been shown in research to help support more regular bowel movements.
1. Have scheduled morning attempts.
Planning to attempt at having a bowel movement every morning is one of the most important things you can do for regularity and full BMs. The motor activity in the colon is at its highest in the morning, so it’s a good time to see if you can get things moving (and it’s even more active after a big meal). Just that repetition or routine of trying this every morning may provide to be beneficial over time in terms of more complete poops. We know that your gut communicates with your brain and your brain communicates back with your gut, so this is one thing that, when done consistently, can help your body get in a rhythm of regularity. Here's what to do:
Quickly drink 12-16 oz. of cold water first thing after waking. Yep, you heard me. Cold, not warm. This is because cold temps stimulate the gastrocolic reflex which gets things moving quicker through your gut.
Sit in the same chair every morning with feet on the ground in a relaxed position and state of mind for 10-15+ minutes or until you get an urge.
Urge or no urge, then try to have a BM. This can trick or teach your brain to eventually send signals to your gut to get moving. Get into proper pooping posture here (so important!): put your feet up on a foot rest (like a Squatty Potty, Tushy, a stack of textbooks, shoeboxes, or a few toilet paper rolls when you’re in a rut!), knees higher than hips, lean 40 degrees forward and put your elbows on your needs, push out your abdomen, and straighten your spine.
2. Avoid stool retention.
Are you someone who hates pooping in public places? I have some tough love for you….
YOU HAVE TO GET OVER IT!
Ignoring the urge to poop on its own can lead to constipation! And here you are absolutely shelling out cash for gut support supplements when you’re avoiding the absolutely free tactic of pooping when your body says it needs to. I do have sympathy for you though because we all know can be awkward to go to poop at work or in public places. Trust me - at every job I’ve ever had, I’ve immediately cased the joint for the most private bathroom where I can dump and run (lol). But it is so important to strike while the iron is hot. I can’t understate this fact! We all do it, so why be ashamed of it? If someone is pooping next to you in a public stall, do you ever think to yourself: “Oh my god, that person is an ANIMAL!” NO! Because you know it’s natural and you do it too. And if that is your reaction… I can assure you, your poop smells just as bad. But if you struggle with constipation, your reaction is probably more like “Damn, I’m jealous of that person pooping right now.” So let’s get over that and poop in public bathrooms, ok!?
3. Have frequent meals.
This can help to promote peristalsis and prevent constipation. It’s super important when traveling too as our regular meal and snack times might be a bit off! But it’s best for your system to eat about every 3-5 hours as this allows your migrating motor complex (MMC) to do it’s thing. Our MMC are “cleansing waves” that occur 90-120 minutes after eating, and they push food and bacteria through the small intestine. Less frequent or weaker waves) have been associated with conditions like SIBO and IBS.
4. Drink mineral water.
There is some research that supports drinking mineral water over plain water to help with functional constipation (aka constipation that has no physical reason, such as with IBS). I am a mineral water freak, so this one is always an easy thing for me to implement personally. Think: San Pellegrino, Perrier, or my personal favorite, Topo Chico, If the carbonation bugs you then it’s okay to just let it go flat… you’ll still get the minerals.
5. Try taking magnesium.
Some people really benefit from magnesium supplementation to promote regular bowel movements. Magnesium oxide is poorly absorbed and can act as a natural laxative. The Tolerable Upper Intake Level (UL) for supplemental magnesium is 350 mg for an adult (FYI: UL is the max daily intake that is unlikely to cause adverse health effects). I do not recommend starting a magnesium supplement before discussing with your doctor, dietitian, or other healthcare provider! If you are already taking a mag supplement, or it’s been recommended to you, it may be best to try it at night before going to bed as to avoid any GI upset that comes with taking it.
6. Include more soluble fiber in your diet.
Soluble fiber is your best friend if you have constipation. This type of fiber Increases bacterial mass and forms a gel, which increases stool bulk and can really help to get things get to movin. For some people, certain forms of soluble fiber can cause gas though, so watch out! Good sources of this type of fiber include whole grains, psyllium husk (favorite way to eat this is in oatmeal, pancakes, or baked into muffins), chickpeas, lentils, kiwi (excellent constipation-fighting food, by the way!), strawberries, firm bananas, and my fave: cooked and cooled potatoes (hello potato salad!).
7. Try a probiotic and/or prebiotic supplement.
Chronic constipation is one condition that may benefit from a probiotic supplement (depending on what type of constipation you have). Research shows us that the bacteria present in the colon actually influences peristalsis, so making sure you have adequate beneficial bacteria down there is important. However, probiotics are not a one-size-fits-all solution. Different strains can help with different issues, and a dietitian like myself can help you determine a product that meets your needs. Not into supplements? No problem. Try daily kefir intake! In terms of prebiotics, there are many different supplement types out there, and a lot of probiotic products now put prebiotic veggie powder into the capsule. The jury’s out on how much this small amount helps, and I tend to like guar fiber as a prebiotic supplement. Including adequate prebiotics in your diet is another alternative, of course!
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Note: All information in this and all The Real Good Blog posts is for educational purposes only. This information is not intended to diagnose or treat any health-related condition. Please check with your healthcare provider before making changes to your health plan.