Genius Ways To Get Yourself To Poop Instantly

You don't have to poop every day to be considered regular. But if your pooping is strained or you feel stuck, it is likely you are constipated. And we all know how awful that may feel.

Everyone is different, but pooping anywhere from 3 times per day to 3 times a week can fit within a normal degree of regularity, gastroenterologist Dr. Madathupalayam Madhankumar told Livestrong. The important thing is that it releases without strain and should provide a sense of relief, he explained.

Even those who consume a healthy diet and exercise regularly may be impacted. Why? Hormonal fluctuations due to perimenopause or stress can impact the gut (via A Gutsy Menopause). Likewise, alterations of gut microbiota can affect the way we poop. Hence, imbalances in your gut colony may contribute to functional constipation, according to a 2019 review in Frontiers in Medicine.

To treat that occasional constipation, there are some genius ways to get you to poop instantly. (And yes, coffee is on the list.)

If tea is your preferred beverage, going for something herbal may also be an effective way to get you pooping. In fact, herbal laxatives work by stimulating intestinal transit and drawing water to the colon for effective bulking and softening of the stool, per NHS Inform.

What ingredients should you look for to provide quick relief? Senna, peppermint, dandelion, licorice, marshmallow root, chamomile, and ginger are among medicinal herbs and roots that may help relieve mild constipation, according to Medical News Today.

Senna contains glycosides that stimulate digestion and have laxative effects. Peppermint has a relaxing effect, which may also help stimulate the transit of stools. Though it has traditional usage as a diuretic, dandelion root may help ease the passing of poop by drawing more water to the digestive tract and stool. With an anti-inflammatory and soothing effect, licorice root may also help get your stool moving. Marshmallow, a natural laxative, has soothing effects as well. Chamomile is calming to the digestive system, which can help keep your bowels running smoothly. And lastly, ginger root has influence on the digestive enzymes trypsin and pancreatic lipase, which aid in speeding digestive motility and stomach emptying, via Gutivate.

Just a couple of tablespoons of psyllium husk dissolved in water may provide immediate relief. In fact, according to a 2019 study published in the International Journal of Molecular Sciences, psyllium husk may do more than simply trap water in the colon to soften the stool; it may also have a positive effect on the gut's microbiota. 

The researchers examined the effects of psyllium on both healthy and constipated individuals. They found that the fiber supplement improved gut microbiota as well as bowel activity in all individuals, though more notably in those with constipation issues. Ingestion of psyllium was linked to specific increases in certain microbes, including Lachnospira, Roseburia, and Faecalibacterium (all known to produce butyrate, which benefits the gut). The increases in these microbes were also linked to increasing water in the stool, which stimulates the passing of more solid, softened, and easier-to-pass bowels.

While psyllium tops the list in stool-bulking effectiveness for quick bowel relief, you may also reach for other fiber supplements, including wheat brain, inulin, and pectin.

Feeling the urge, but a little backed up? Don't hold that poop for too long. Gravity and leverage can be just what you need to get those bowels moving. Thus, squatting can be your remedy for a quicker release. 

To be clear, we are talking about squatting on the toilet. Studies show that a "squatty potty" position can help you poop instantly, per WebMD. This is because keeping your knees above your hips relaxes the muscles in your rectal region, allowing the colon to temporarily straighten from its naturally tilted position (which is necessary for holding it in until you are ready to go). This essentially gives your poop a direct route out.

Here's how to do it properly, according to the Government of Western Australia's Department of Health: Grab a foot stool and place it in front of the toilet. Here, you will rest your feet while seated so that your knees are higher than your hips. Keep your back straight and lean forward. Rest your forearms on your knees. Inhale to expand your waist to put a little pressure on your colon; this will help move your stool to its exiting position. Then, exhale and release. Repeat as needed.

Magnesium can be just as good for the stomach as it is for the heart, your muscles, and your bones (via Mindd Foundation). In fact, the mineral helps stimulate peristalsis movement in the digestive tract to move your food along and help you pass a healthy stool.

When it comes to upping your magnesium intake, you can reach for whole foods such as nuts, seeds, and legumes. These foods are high in both fiber and magnesium, which is doubly beneficial for your bowels. But if you need to get a more speedy release, you may want to consider a magnesium citrate supplement. It not only relaxes your bowel muscles, but also draws water to soften the stool to get the job done. As a saline laxative, it may provide relief within 30 minutes, according to WebMD. Drink an 8-ounce glass of water after taking the supplement, and stick to the dosage on the label — too much can have the opposite effect and lead to diarrhea.

Don't just buy any magnesium supplement, though; be sure to read the labels. While magnesium hydroxide also has laxative properties, it's better suited for heartburn relief. Meanwhile, magnesium glycinate may help reduce stress and promote better sleep. There are several other types of magnesium supplements available on the market, but magnesium citrate is the one to reach for when you are acutely constipated.

For those of us who aren't runners, it may be surprising to learn that running can bring on more than just the urge to poop; it may actually get you going. So, if you are slightly constipated, consider going for a run (or at least a power walk).

Jogging or running will speed your gastric motility, which can increase your likelihood to poop, according to Dr. Devin RH Smith (via Unity Point Health). This is why runners evacuate before their run and avoid foods that may trigger or stimulate a bowel movement up to 6 hours before. Such triggers include fats, sweeteners, dairy, legumes, caffeine, and NSAIDS.

The bottom line: Get moving. While it is always best to stay well hydrated, exercise, and eat plenty of fiber-rich whole foods for regularity, you may sometimes experience stress- or hormonally-triggered constipation. If you need some quick relief but don't want to take anything orally, go for a fast walk, jog, or run.

In the 1980s, chia seeds became known as a decorative novelty: If you were a '70s or '80s child, you may have been fond of chia pets. It wasn't until a decade later that the seeds (the ones deemed fit for consumption) were recognized in the United States as a "superfood." These days, you can get an extra boost of nutrition by enjoying those tiny black seeds in chia puddings, your oatmeal, cookies, salads, and cereals.

What do chia seeds have to offer? Plenty! Chia seeds are an impressive source of gut-healthy omega-3s, protein, and dietary fiber. While all these are beneficial to the gut, it's that fiber in chia, known as mucilage, that can have constipation-relieving effects. Soaked chia seeds can have a laxative effect, according to GI researcher and clinical dietitian Bethany Doerfler, MS, RDN (per VeryWell Health). That's because mucilage has a tremendous capacity to hold a lot of water. Fun fact: Chia seeds can absorb 12 to 15 times their weight in water.

So, if you need quick relief, enjoy some chia pudding or add some soaked chia to your oatmeal or smoothie. The gel-like consistency of soaked chia may add bulk to your stool and help it pass more easily, according to a 2023 review in Food Science & Nutrition.