Luckily, there are a few ways you can...speed things up, if, say you're heading out for a morning run or have a long car ride ahead of you.
Let's be real: Of all the digestive issues out there, constipation isn't necessarily the worst thing your stomach could do to you...but that still doesn't make it pleasurable.
Luckily, there are a few ways you can...speed things up, if, say you're heading out for a morning run or have a long car ride ahead of you. The best part: Most are totally natural things you likely do every day anyway—and they're doctor-recommended.
Try one of these seven tricks the next time you're feeling more backed up than usual.
1. Eat something with fiber.
Fiber-rich foods with a high water content, such as raw carrots, apples with the skin or peel on, and avocados, are all great sources of fiber to help get things moving, says Christine Lee, M.D., a gastroenterologist at Cleveland Clinic.
When consumed, these foods create an osmotic gradient," says Lee—that means they force more water to be pulled into the colon during digestion, which then helps ease and prevent constipation by, uh, helping things flow a little more smoothly.
2. Take a fiber supplement.
You can get the same effects from a psyllium husk fiber supplement, says Lee—look for a daily supplemental dose of six to nine grams of fiber, which are available over-the-counter.
3. Drink some coffee—preferably hot.
Warm beverages in general, particularly a hot cup of coffee or tea, especially in the morning, can help to get things moving, says Lee. But coffee in particular is a must for anyone attempting to stay regular in the mornings (especially runners, notes Lee, as it's much more convenient to empty your stomach before you get going).
While, yes, the heat from the coffee can stimulate movement, coffee itself and its high levels of caffeine are also "known to stimulate colon motility," says Lee. But, while coffee can work warm or cold, other cold caffeinated beverages like iced tea or caffeinated sodas won't have the same effect.
4. Get a little exercise in.
Ever been in the middle of a run when you needed a bathroom—STAT? You're not alone—that's because "hiking, walking on uneven grounds, jogging, and biking can all increase your metabolism, which in turn increases intestinal motility," says Lee.
Also important: If you've been busier than usual and have gotten into an exercise dry spell (and you're noticing some bathroom issues) it might be a clue as to why you're not pooping as much as you'd like. Making sure to incorporate even short regular workouts into your routine could be the secret solution you need, says Lee.
5. Try massaging your perineum—no, really.
According to a 2015 study in the Journal of General Internal Medicine, a technique in which you massage your perineum (the stretch of skin that separates the vagina from your anus) by pushing repeatedly on the skin with your index and pointer finger, can help to ease constipation because of the pressure points contained in that area. (Similarly, massaging the same area can help promote down-there relaxation during childbirth to prevent tearing, per the study.)
In the study, participants who massaged the area to promote bowel movements experienced improved bowel function, compared to the group that didn't do the hands-on technique. Also: 82 percent of those who did use the technique said they'd continue to use it long after the study was over. While more research is needed, it's definitely worth a try the next time you're backed up.
6. Try an over-the-counter laxative.
Polyethylene glycol 3350 (you might recognize it as MiraLAX) is made up of compounds that are not digestible and not absorbable—which means they cause a diarrheal effect, says Lee says.
At lower doses, it can help prevent constipation and at higher doses, it can induce diarrhea, so you can adjust the dose you take if you want to get things moving just slightly without them getting disastrous, she says.
7. Or try a prescription laxative if things get really bad.
Lee also recommends talking to your doctor about trying prescription laxatives if none of the other methods have worked. “Prescription drugs are effective, but they can be expensive, so they should generally be left as a last resort after you’ve tried these other methods," she says.
Another downside of laxative medications: Your body can get used to them, so eventually you might not be able to go poop without them.
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