Pooping can be awesome when you don’t have to deal with constipation, diarrhea, or any other gastrointestinal discomfort. Some after-poop experiences are simply glorious as they leave you feeling so much lighter and liberated. Although many of our defecation patterns are a result of genetic or environmental factors, our lifestyle choices play an important role as well. If you feel like the evacuation of your bowels tend to be unsatisfactory or unpleasant, here are some things you can try to make it as content as the Pile of Poo emoji.
1. Ensure You’re Ingesting Adequate Amounts Of Dietary Fiber
Apart from maintaining a healthy diet, ensuring that you ingest adequate amounts of insoluble fiber with every meal is essential. Insoluble fiber absorbs water as it moves along and ensures the smooth movement of waste through our system. Harvard T.H. Chan School Of Public Health reports, “Children and adults need at least 20 to 30 grams of fiber per day for good health, but most Americans get only about 15 grams a day.” It is essential to note that consuming too much insoluble fiber may cause diarrhea. Some of the foods that are rich in insoluble fiber are wheat bran, beans, lentils, flax seeds, broccoli, Brussels sprouts, kale, and green peas.
2. Make Sure You Stay Hydrated Throughout The Day
Staying hydrated is essential when it comes to maintaining a smooth and healthy bowel movement. When an individual increases their fiber intake, more water has to be consumed to prevent dehydration. When it comes to the amount of water one has to drink, it is recommended that we drink to thirst rather than following a specific numerical guideline. If you prefer, you can also consume water with some mint or berries for some added fiber.
3. How You Position Yourself When You Poop Matters
Several studies have found that squatting while pooping is a more ideal position than sitting on the modern toilet seats that we have designed for our comfort. When an individual squats, their knees are closer to their torso giving rise to the essential pressure needed to maximize the flow of waste through the intestines. Placing a step stool under your feet while you’re on the poop throne will help replicate a squatting position enabling you to have some of its benefits.
4. Get Plenty Of Exercise
Studies have found that exercise helps reduce constipation and smooths the flow of wastes through the intestines. It is essential to allocate at least 30 minutes a day, ideally before a meal, to participate in any physical activity. Exercise reduces constipation by speeding up the flow of food through the digestive systems, thereby reducing the amount of water absorbed from the stool. The more moist the stool, the easier it is for them to pass through.
5. De-Stress Before You Try To Force It Out Of You
Attempting to take a dump when you’re worked up or are short on time can be a wasted effort as stress affects your poop patterns. Stress directly impacts the gastrointestinal tract and causes the individual to experience either constipation or diarrhea. If you feel like your stress or anxiety is the cause for your bowel evacuation troubles – try practicing some relaxation techniques like deep breathing or meditation.
6. Attempt To Establish A Poop Routine
People assume that the healthiest poop cycle is once a day but this is not always the case for everyone. You may poop more than once a day or you may poop once in three days and this is okay. Whatever your poop cycle is, make sure it’s regular. Establishing a routine helps you keep a check on your pattern of excretion and enables your body to make it a habit.