How to poop correctly?
Written by: Loris Vitry (holistic coach)
Validated by: Cathy Maillot (Osteopath)
Caution: If you have any medical questions or concerns, please speak to your doctor. Even if the articles on this site are based on scientific studies, they do not replace professional medical advice, diagnosis or treatment.
- 1 Drink regularly and enough water
- 2 Fruit juices help to pass stool well
- 3 Foods to favor to facilitate intestinal transit
- 4 Do physical and relaxation exercises
- 5 Adopt an excellent position in the bathroom
- 6 Other tips
Foods, after having undergone several transformations in the body, migrate to the small intestine.
At this level, nutrients pass into the blood through the intestinal villi.
Waste is stored in the large intestine to be flushed out of the body.
To eliminate this waste properly, it is urgent to master a few tips that are beneficial for your health.
In light of the information provided in this article, you will know all about the tips that will make these moments a quick and easy experience.
Drink regularly and enough water
The benefits of water for the body are well established.
It is your best ally for promoting intestinal transit.
Better, it allows to reprimand lazy transits and constipation.
The last is a digestive disorder which is characterized by a slowdown in transit combined with dehydration of the stool.
Its direct consequence is difficulty in the disposal of waste from the body.
Good hydration with an intake of between 1.5 and 3 liters of water alleviates this problem.
Indeed, regular and abundant water consumption promotes softening of the stool (less hard and larger).
They are therefore easier to evacuate.
So do not hesitate to rely on this very simple saving reflex.
Fruit juices help to pass stool well
Fruit juices are drinks obtained from the extraction of fruit.
There are several types of fruit juice due to the variety of fruits.
These drinks have unexpected benefits for physical health.
They contain nutrients essential for the development of the body.
In addition to these known benefits (prevention of cardiovascular disease, anemia, etc.), they are real weapons for improving intestinal transit.
This is in particular the task of citrus juices (orange, lemon, grapefruit juice, etc.).
These purify the body and are undisputed allies in the evacuation of faeces.
For amazing results, consume these juices preferably every morning on an empty stomach.
Foods to favor to facilitate intestinal transit
It is strongly recommended to consume foods containing fiber in reasonable amounts.
These fight effectively against constipation.
By consuming these foods, you banish the risk of stress associated with stomach bloating.
Here are some foods that are high in fiber:
- dried apricots,
- legumes (white beans, chickpeas, broad beans, etc.),
- fresh fruit,
- grapes, etc.
These natural laxatives improve your intestinal transit.
So you have enough ease to have a bowel movement.
They are available everywhere in stores and accessible to all budgets.
However, there are some foods that you should avoid.
These are, for example, bananas, cereals and carrots.
Also, you should also drastically reduce the intake of caffeine.
There is nothing gratifying about these foods, because they slow down transit and at the same time prevent you from defecating properly.
The same goes for cabbages, peas and soft drinks.
Do physical and relaxation exercises
It’s no secret that sport is beneficial for both physical and mental health.
This is exactly what you need when, you feel discomfort in the bathroom or even before you go.
The point of these exercises is not to refine your figure or strengthen your muscles.
To do this, you need to avoid too intense exercise.
It may also be the stress of an unsightly situation that is preventing you from removing these wastes from the body.
These activities help you to fight against this stress and to evacuate it.
You have several choices of activities, however here are the ones that rhyme a bit with our goal:
Take a walk
It might sound trivial, but taking a walk is an effective way to reprimand stress.
After a few minutes of walking, your body is relieved and relaxed.
This makes your defecation easier.
Plus you can do it anywhere.
The boxer’s method
It consists of jumping in place.
It is a popular method for facilitating the evacuation of faeces.
Much more than just physical exercise, yoga is an activity that offers complete relaxation.
This is the gem for anyone who wants to improve their focus and relieve tension.
Regular practice will reconcile you with good habits to relieve you well in the bowel movement.
Do light stretching
This would allow you to do your needs with confidence.
This is because stretching affects the abdominal muscles and thus facilitates transit.
To sum up, being sedentary promotes constipation and creates complications when it comes to pooping.
By exercising regularly, you can pass stool more easily.
Adopt an excellent position in the bathroom
For quick and easy excreta disposal, you need to adopt a good posture when using the toilet.
The most recommended position is: the squatting position.
Contrary to what most people think, the sitting position is not the recommended one for doing the big commission.
It’s true that modern toilets require you to sit down before you poop, yet they do take a lot of effort.
In a squatting position, the puborectalis muscle relaxes fully, while in a seated position this muscle is somewhat relaxed.
The most inadvisable position is to remain standing, because in this posture this muscle completely retains the feces.
However, by adopting the right angle on our modern toilets we can solve this problem.
To do this, lean forward a little and bring your chest close to your knees at a 35 ° angle.
To have a satisfactory result, you can also equip yourself with a footrest.
Doing so brings you considerably closer to the squatting position.
Still to poop properly, you can use the tips below.
Gently massage the stomach
When you have difficulty having a bowel movement, also remember to massage your stomach carefully, especially at the level of the navel.
This will stimulate your gut and promote transit.
You can use essential oils for the application which have therapeutic properties.
Have regular hours to go to the bathroom
Another way to facilitate the excreta disposal is to accustom the body to a routine.
It’s about eating at regular times to go to the toilet regularly.
Also, you don’t necessarily have to wait until you feel this urgent need before having a bowel movement.
And above all, take your time and be relaxed.
You now have all the cards you need to poop correctly.
So do not deprive yourself of it.