Tips to have a more comfortable bowel movement Pooping is part physical, part mental. If you aren’t pooping as easily or often as you’d like, addressing these aspects can help.
Drink water
Water and fiber: These are two major components of poop that are part of your diet. Making efforts to drink more water daily can help make your bowel movements easier to pass.
Eat fruits, nuts, grains, and vegetables
In addition, it’s important to eat foods with plenty of fiber. This adds bulk to your stool, which stimulates the bowels to move and propel your stool forward. Foods that contain fiber include:
fruits, such as strawberries, raspberries, and apples
nuts and seeds, such as pistachios, almonds, or sunflower seeds
vegetables, such as broccoli, lima beans, and carrots
whole-grain breads, such as seven-grain, cracked wheat, or pumpernickel
Add fiber foods slowly
Don’t incorporate too much fiber into your diet at a time — it can have an opposite, constipating effect. Instead, try to add a serving every five days to allow your digestive tract time to acclimate itself to the increased fiber.
Cut out irritating foods
In addition to constipation that makes stools harder to pass, some people struggle with stool that is too loose. When this is the case, cutting out foods that can irritate the stomach can help. Examples include:
alcoholic beverages
caffeinated drinks, like tea, coffee, and sodas
fatty foods
foods that contain sugar alcohols, which end in the letters -ol. Examples include sorbitol, mannitol, and xylitol
spicy foods
Try cutting out these foods to see if your bowel movements are less diarrhea-like. You can also keep a food and symptom diary to identify connections between the foods you eat and the symptoms you experience.
Move more
Your intestines have a natural motion that moves stool forward. If your body isn’t moving stool through fast enough, then you can help it out with increased exercise. Physical activity, such as walking, running, or swimming, can all promote motion that helps you poop better. Even short amounts of activity — 10 to 15 minutes — can help.
Change the angle you’re sitting in
Another tip you can try has to do with your posture on the toilet. Changing the angle of your legs changes the angle of your colon. Toilet footstools are one accessory that you can use in the bathroom to do this. Some people find that it helps them have a more comfortable and effective bowel movement. Researchers even studied its use with the help of 52 volunteers.
Even if you don’t have a Squatty Potty or other footstool to raise your feet above the ground you can still try adjusting your posture. While you’re sitting on the toilet try planting your feet on the ground so that your knees are higher than your seat or higher than usual.
Find bathroom footstools online.
Keep your bowel movements in mind
Doctors have identified a mind-body connection to pooping, for example, many people cringe at the idea of pooping in a public restroom.
Here are some ways to address the connection between your brain and intestines:
Remember that pooping is a natural part of every person’s physical needs. Everyone poops. You have nothing to be ashamed of if you have to go.
Try to poop at the same time every day (such as in the morning at home after you eat breakfast). This can help to train your body to go at the same time in a place where you’re more comfortable.
Go to the bathroom when you feel the need. Try to not hold it in or put off a bowel movement. If you feel the need to go, take advantage of your body’s readiness.
Try engaging in stress-relieving activities if your anxiety levels are creeping up and your stomach starts to cramp. Examples include taking deep breaths, doing seated stretches like rolling your shoulders backwards and forwards, listening to calming music, or repeating a positive mantra.
Stress and pooping are highly connected. Try to create a calming environment in your bathroom where you have privacy. Avoid rushing yourself — give yourself at least 10 minutes to go to the bathroom.
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