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How to Make Yourself Poop: 15 home Remedies

How to make yourself poop may sound strange to you but, have you ever heard of a constipated personality? Well, that is not a myth nor an expression.

Science proves the link between chronic constipation and mental health. Researchers have observed that the prevalence of mood and anxiety disorders is high in people suffering from functional gastrointestinal disorders. That includes constipation.

Our gut and brain are intricately linked together. The health of one affects the functioning of the other. Our gut has serotonin releasing cells so does our brain. When there is a shortage of serotonin in either site, it results in functional impairment, constipation in the gut and depression arising from the brain.

The gut-wrenching anxiety and nervous butterflies in your stomach are a factual exhibition of what is going on in your brain when you are stressed out. On the one hand, the connection shows the importance of functional dependence of the two systems; it also depicts how malfunction of one affects the other.

How to Make Yourself Poop 15 home Remedies

Certain factors influence the bowel movements in our gut.

Age, gender, genetics are some of the fixed factors which cannot be changed. Other factors can be modified as dietary habits and level of physical activity, and overall health status.

Health experts set no definite number of bowel movements as this is a subjective experience. However, passing stool fewer than three times per week may indicate a call for intervention.

Constipation is defined as a condition;

  • Causing fewer than three bowel movements a week
  • When the stools are hard, dry, or lumpy
  • When passing of stools is complex and may be accompanied by pain
  • When you have a feeling of incomplete emptying of the bowel

Constipation results in stools that come infrequently and are very hard to pass. This leads to a considerable time spent on the toilet seat owing to excessive straining. Where it disturbs the regular everyday routine, it has its impact on the emotional and psychological health of an individual.

Note that constipation is not an illness. It is a condition or a symptom that indicates some underlying cause.

The colon is a part of the large intestine, and it functions to reabsorb water from the leftover food that passes through it. The residue that remains is the stool. It is the waste that gets expelled from the body by the action of colonic muscles.

The longer the residue stays in the colon, the harder it gets and the more challenging it is to pass. This is what causes constipation.

To understand how different remedies work for easing constipation, knowing what factors cause constipation is essential.

  • A poor diet that lacks fiber
  • Inadequate water intake
  • Diet lacking in fruits and vegetables
  • Stressful conditions
  • Changes in daily routine; for example, travelling
  • Conditions that slow muscles of the colon; for example, spinal injuries or stroke
  • Any delay in passing stool
  • Lack of physical activity and exercise
  • Pregnancy
  • As a side effect of certain pain medications and calcium-containing antacids
  • Underlying medical conditions as Parkinson’s disease, diabetes
  • Diseases of the colon; irritable bowel syndrome, intestinal obstruction, diverticulosis, etc.
  • Hormonal disorders as hypothyroidism
  • As a side effect of overuse or misuse of laxatives

The cause of constipation may be as simple as dehydration or a lack of fiber intake in the diet. On the other hand, it may imply severe conditions as hormonal changes, muscular issues, spinal injuries, stress and anxiety, cancers or structural defects of GIT.

Perhaps the most crucial factor that helps relieve constipation is the dietary intake of fiber. Fiber is of two types; insoluble and soluble.

Fruits and vegetables are fiber-rich. Both the soluble and insoluble ones aid smooth bowel movements by contributing to the bulk of stool. 

As the name implies, the soluble fiber dissolves in water and forms a soft gel-like material.

The insoluble fiber escapes the digestive action of the gut and passes as such through the intestine. 

Constipation is common and affects any age. About sixteen of every hundred adults in the U.S. suffer from constipation. This incidence increases in the elderly cohort, where 33 of every hundred individuals present with constipation.

Let us see the remedies that can help poop yourself. These may not work in an instance but help pass stool within hours.

1. Take a fiber supplement

Fiber works to add bulk to the stool. Taking adequate dietary fiber regularly helps keep the bowel movements going. However, if you need to poop yourself urgently, taking a fiber supplement is an effective remedy.

Fiber supplements are readily available as an OTC product. For urgent cases, taking fiber supplements in warm water is advised. One can go for warm milk as well. Keep the temperature of the beverage a little high than warm and consume it as soon as possible. Doing so should help you pass a stool within half an hour or so if your constipation is not long-standing.

2. Eat a serving of high-fiber food

If you feel it has been several days since you passed the last stool, then it is time to take a high-fiber diet. It may not be a speedy remedy to poop yourself, but it works as a natural remedy without any side effects.

Start your day with oats cereal or whole-grain bread. Add avocado on the side. Take a veggie salad for your lunch and top it with fruits as your dessert. For your afternoon tea, eat a few high-grain wheat biscuits. Take an early dinner and consume beans or vegetable soup. Take a dose of fiber supplement before going to sleep.

It is essential to take your dinner at least two to three hours before sleep. Complementing it with a leisure walk before going to bed helps the bowel to remain active and effectively digest the food.

You should be able to pass a stool in the morning within a day or two with this high-fiber diet.

3. Keep hydrated

A high fiber diet or supplement may not help you if you are not keeping up with adequate water intake. The fiber you are taking in will have no fluid to absorb in the gut. Such fibrous intestinal content will extract water from the body through the intestinal lumen and make you more dehydrated.

For the fiber to make a soluble gel-like bolus in the intestine, adequate water should be present. Health experts suggest drinking a minimum of eight glasses of water daily on regular days. If you are constipated, you need to up that amount by at least a glass or two.

Drinking warm water will speed up bowel movement as it will increase the local blood circulation and improve muscle activity of the intestine. So keep up the hydration is a rule of thumb to break the constipation cycle.

4. Honey and warm water

A tried and tested remedy that makes you poop yourself within minutes is drinking water with honey.

However, the temperature of the water should be a little on the hotter side instead of warm. You need to add a slight excess of honey to water for this remedy.

The mixture will be extra sweet for your taste, but it will help pass a stool within fifteen minutes or so. A completely natural remedy with no side effects. People with diabetes should not try this remedy as it may increase their blood sugar levels.

5. Ginger

Ginger is an age-old traditional remedy as to a digestive aid. It helps relieve pressure on the large intestine and resolves constipation. It not only relieves constipation but also works to ease away bloating, abdominal cramps and nausea associated with long-standing constipation.

Taking ginger extract for constipation is a natural and safe remedy that works for people of all ages. Traditional medicine uses ginger extract and tea made of fresh ginger for pregnancy-associated nausea and constipation.

For constipation, use fresh raw ginger root. Slice a small piece of ginger and chew it slowly. The juices will seep and work their way to the stomach and into the intestine to initiate a bowel movement.

Some people may find it hard to chew on raw ginger as it has a spicy taste. In such a case, you can make ginger tea. Sipping on ginger-infused water also helps to make yourself poop regularly. Alternatively, ginger supplements are available in an encapsulated powdered form. You can take the supplement to maintain regular bowel habits. 

6. Triphala

Triphala is a herbal remedy that is touted for its weight loss benefits. It is claimed to be potent anti-inflammatory and antioxidant properties. That is why Triphala is suggested to combat cancerous conditions of the gut in addition to relieving constipation.

The herbal combination of Triphala comprises three plants native to India. These include;

  • Amla (Emblica Officinalis), which is also known as Indian gooseberry
  • Bibhitaki (Terminalia bellirica)
  • Haritaki (Terminalia chebula)

Haritaki is termed as the king of medicines in Ayurvedic medicine. The plant contains phytochemicals such as terpenes, polyphenols, anthocyanins, and flavonoids responsible for their potent anti-inflammatory and antioxidant properties.

The plant, when used solely, addresses digestive issues like constipation, ulcers and stomach ailments effectively. Haritaki is the main ingredient of Triphala.

The powdered form of Indian gooseberry is also an intestinal aid that makes bowel movements easy.

Triphala is an effective natural laxative. The herbal remedy caters to a synergistic effect on bowel movements due to the combination of three plants.

However, the herbal remedy is contraindicated in children and pregnant women as it initiates intestinal solid contractions, which can be troublesome.

The herbal combination of Triphala is available as a supplement in powder, liquid or capsule forms. When used as a powdered form, taking a teaspoon of Triphala once in the morning on an empty stomach will enable you to poop yourself within an hour or so.

7. Ghee and milk

Ghee or clarified butter is fast becoming a healthy version of fats. It is a staple in Indian culinary. Though the evidence for using ghee and milk is anecdotal (yet strong) but people who use it swear by it. Ghee and milk are often given to post-partum women in India for a smooth bowel movement after delivery.

The remedy is an all-natural solution to constipation, and it works by smoothening the consistency of intestinal content. The constipated stools are hard and difficult to pass. Ghee helps to smooth out and soften the intestinal content, especially in the large intestine.

Though dairy products like milk seem to worsen intestinal obstruction and gastrointestinal distress, the combination of ghee and milk has relieving effects on the gut.

To relieve constipation, take two to three tablespoons of ghee in warm milk. Consume the drink before going to bed. The drink works on the intestinal content during the night and helps you poop in the morning effortlessly.

8. Senna tea

Senna is a herb derived from the leaves and fruits of a plant senna. It is an FDA-approved herbal remedy for constipation and will make yourself poop. The plant’s leaves are more potent in action than its fruit.

The leaves are highly potent in increasing bowel movements; that is why senna is contraindicated in people who may have intestinal obstruction or who are pregnant. It is the recommended remedy for a colon cleanse before a diagnostic colonoscopy as it clears the gut wholly and effectively.

Senna is available as an over-the-counter product for relieving constipation. The leaves contain chemicals called sennosides, which effectively irritate the intestine lining, catering for a laxative effect. However, the product should only be used for the short term.

9. Lemon water

Citrus fruits contain vitamin C, which is a potent antioxidant. Vitamin C helps extract water in the intestine, making the stool consistently soft and allowing for an easy exit through the bowel.

Lemon juice is a natural remedy that is mild enough to be used by people of all ages. It is refreshing in taste as well, which makes drinking palatable and enjoyable.

For making yourself poop, squeeze a lemon into lukewarm water. Consume the lemon water early in the morning and before going to bed. This should get your bowel movements going efficiently.

10. Prune juice      

Prunes are high in fiber as well as sorbitol, magnesium and potassium. All of these ingredients help in making the stool soft and increase the frequency of bowel movements.

Studies report that eating a hundred grams of prunes every day keep a healthy functioning bowel. The best part is that prunes are readily available and are a natural source of dietary fiber. They can be easily incorporated into a smoothie and refrigerated to be used at your convenience. Alternatively, you can make prune juice and use it as required.

11. Apple juice

Another excellent remedy that helps poop yourself is apple juice. Apples contain pectin, a water-soluble fiber that helps bulk the stool. The fruit is rich in dietary fiber alongside sorbitol, both of which increase bowel movements.

It is better to leave the skin on the fruit and incorporate it in a smoothie for relieving constipation. This preserves the fiber content of apples and brings speedy relief to a constipated gut.

Some other constipation-relief ingredients to be used in a smoothie or juice include;

  • berries
  • spinach
  • broccoli
  • carrots
  • celery
  • flaxseed
  • psyllium seed
  • gingerroot
  • apple cider vinegar
  • coconut oil

You can alternatively use a combination of the items mentioned above in a smoothie. Drinking them regularly should keep your bowel moving healthily.

12. Get in a squat position

Straining while pooping can be the worst thing you can do for your gut. It is observed that placing your feet on a footstool while pooping helps to empty the gut quickly. The position makes you sit almost in a squat position which helps to pass stool without straining and will make yourself poop easily.

13. Try colonic massage

Massaging your abdomen can help improve blood circulation to the colon. This can aid the colonic muscle movement. Studies reveal that a colonic massage can make yourself poop and helps in the following ways;

  • Improve the frequency of bowel movements
  • Cut back on time food stays in the colon (colonic transit time)
  • Relieve abdominal pain and discomfort
  • Alleviate gas and intestinal blockages
  • Decrease abdominal fluid retention
  • Enhance digestive health

In addition to colonic massage, perineal, foot, and back massages are also helpful in regulating bowel movements.

14. Take a laxative stimulant

If nothing works and hard stool is messing with your daily routines, then try a laxative stimulant that will definitely help you make yourself poop. These are available as OTC products and work by squeezing the intestine to force a bowel movement.  For example, bisacodyl or senna-sennosides. They have their share of side effects and should be taken as a once-in-a-while remedy.

15. Take an osmotic

In extreme cases of constipation, osmotic laxatives are a step ahead of other remedies. They work to move fluid through the bowel and help expel the intestinal content out. For example, magnesium hydroxide (milk of magnesia), polyethylene glycol, magnesium citrate, and lactulose.

Polyethylene glycol, also called PEG, is a potent osmotic available on your doctor's prescription.

Abdur Rashid
Medically Reviewed By Abdur Rashid
MSC Public Health, MCSP, MHCPC
BSC (Hon) Physiotherapy
Consultant Neuro-spinal & Musculoskeletal Physiotherapist

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