Mudah Berak - How to Make Yourself Poop

 

If you buy something through a link on this page, we may earn a small commission. How this works.

Overview

Your exercise and eating habits, age, gender, and health status all affect the number of bowel movements you experience in a given day. While there is no set number of bowel movements a person should have, it’s abnormal and possibly dangerous to go three or fewer times per week.
Often, constipation causes bowel movements that are not only infrequent, but also hard and difficult to pass. This leads to excessive straining and time spent on the toilet.
The causes of constipation vary. The condition may simply be due to such as things as dehydration or eating foods with too little fiber. In other, more serious cases, constipation can be the result of stress, hormonal changes, spinal injuries, muscle problems, cancers, and other structural problems affecting the digestive tract.

Quick ways to make yourself poop

The following quick treatments can help induce a bowel movement in a few hours.

1. Take a fiber supplement

Fiber supplements are readily available and effective at inducing bowel movements if a low-fiber diet is the cause of your constipation. They work by adding bulk, or volume, to your stool. This helps push stool through your intestines and out of your body.
Here are a few common ones:

• calcium polycarvophil
• psyllium
• methylcellulose

2. Eat a serving of high-fiber food

Try these foods that are high in fiber:

• oats
• whole-grain bread or cereal
• fibrous veggies and fruits
• rice and beans

Be sure to drink lots of water with these foods, as it will further help push your stool through your system.

3. Drink a glass of water

Proper hydration — typically at least eight 8-ounce glasses of clear liquid per day — is necessary for normal bowel movements. If you’re constipated and haven’t been drinking an adequate amount of water, consuming a large glass of water or other clear liquid may trigger a bowel movement.

4. Take a laxative stimulant

Laxative stimulants are designed to force a bowel movement by squeezing the intestines. You can get stimulants over the counter at your local pharmacy. Some popular options include:

• bisacodyl (Dulcolax, Ducodyl, Correctol)
• senna-sennosides (Senokot)

5. Take an osmotic

Osmotic laxatives work slightly differently than stimulant laxatives. They’re designed to help move fluids through the colon. Some examples include:

• magnesium hydroxide (Phillips Milk of Magnesia)
• polyethylene glycol (MiraLAX)
• magnesium citrate
• lactulose (Kristalose)

With a doctor’s prescription, you can obtain higher-strength polyethylene glycol, also called PEG (Golytely, Nulytely).

6. Try a lubricant laxative

Lubricant laxatives such as mineral oil add a slick coat to your intestine’s walls, allowing stool to move through your colon and out of your body more easily. Take mineral oil (olive oil or coconut virgin oil) no more than two hours after your evening meal. Expect results within six to eight hours.

7. Use a stool softener

One common cause of constipation is dehydration, which can cause hard stool. Using a stool softener, such as docusate sodium (Colace) or docusate calcium (Surfak), can moisten the stool by pulling water from your intestines. This allows the stool to exit your body more easily.

8. Try an enema

There are several types of enemas that you can try. Enemas work by softening stool enough to produce a bowel movement. Some common types of enemas include sodium phosphate (Fleet), soapsuds, and tap water enemas. Learn about proper ways to administer an enema.

9. Try a suppository

Rectal suppositories also help encourage bowel movements by softening stool. Try a glycerin or bisacodyl suppository, which you can find at your local pharmacy.

10. Get in a squat position to poop

Bring a small footstool into your bathroom the next time you need to poop. Placing your feet on a stool in front of the toilet while you poop — so your body is essentially in a squatting position instead of in a seated position —can help you pass stool without straining.

11. Get some exercise

Light exercise, such as walking or jogging, can encourage bowel movements by increasing blood flow throughout your abdomen.

12. Try colonic massage

Massaging the colon can help stimulate the bowels.