To elucidate the advantages of having a morning bowel movement, it’s essential to delve into the topic of stool. Poop is essentially the residue that results from the metabolic breakdown of the food your body consumes. Every time you visit the restroom for this purpose, you experience an immediate sense of lightness and relief. You might even notice your abdominal region feeling less bloated and more toned. Dr. Peyton Berookim, MD, MA, FACG, AGAF, from the Gastroenterology Institute of Southern California and an advisor to BelliWelli, explains, “Emptying your bowels first thing in the morning can alleviate symptoms like bloating and discomfort, allowing you to feel better throughout the day.” Hence, we’re here today to share seven helpful techniques for promoting a morning bowel movement, particularly when you’re experiencing constipation.
If you don’t experience the urge to poop immediately upon waking up, there’s no need to worry. This largely depends on your daily routine. Dr. Berookim reassures us, saying, “Our internal biological clock often triggers the urge to defecate in the morning for most individuals. However, it’s not a cause for concern if you don’t have a morning bowel movement, as long as you maintain regularity. The definition of regularity can vary from person to person.”
To support a healthy bowel movement, Dr. Berookim advises ensuring that your stool is soft and that you feel a complete evacuation without straining during the process.
1) Drink water regularly
Struggling with constipation and finding it hard to have a bowel movement? Well, your trusty companion, H2O, is here to rescue you. Adequate water intake plays a crucial role in facilitating digestion. As stated by WebMD, water assists in the smooth passage of the food you ingest through your intestines, while also maintaining the flexibility and smoothness of your intestinal walls. It’s worth noting that chronic constipation often stems from dehydration, so it’s essential to ensure you drink enough water daily.
Dr. Berookim emphasizes the importance of water, stating, “Without an adequate water supply, your stool can become bulky and dry. Therefore, it’s essential to consume water regularly throughout the day.”
2) Move your body
If you’re looking to encourage your bowels to maintain a steady pace, it’s logical that you need to get up and move as well. Incorporating physical activity into your routine is another vital aspect, as it contributes to regular bowel movements. Exercise can alleviate constipation by expediting the transit of food through the large intestine.
Dr. Berookim suggests putting on your sneakers and dedicating just thirty minutes a day to walking. He adds, “Simply staying physically fit can significantly contribute to having a consistent and comfortable morning bowel movement.”
3) Incorporate fiber, probiotics, and healthy fats into your diet
Certain dietary choices can also play a significant role in promoting morning bowel movements. Dr. Berookim advises incorporating fiber, probiotics, and healthy fats into your daily meals to facilitate regularity in your bowel movements. He recommends aiming for a daily intake of 25 to 28 grams of fiber.
To boost your fiber intake, consider including foods such as chia seeds, prunes, blueberries, and ground flax seeds in your diet. While grocery shopping, Dr. Berookim suggests looking for convenient on-the-go snacks that combine at least two of these components. He highlights BelliWelli bars as a great option, as they contain almond butter (a source of healthy fat), real probiotics (with 500 million CFUs per bar, surpassing certain yogurts and kombuchas), and a healthy dose of fiber (around three to four grams) to maintain regular bowel movements. And to top it off, they’re delicious!
4) Try a Squatty Potty
If you’re not familiar with the Squatty Potty, here’s the scoop. According to Squatty Potty’s official website, the human body is naturally designed to engage in a squatting position for bowel movements, thanks to the puborectalis muscle. However, modern toilets have us sitting down instead. That’s where the Squatty Potty comes into play—it positions your body in a “neutral squat,” elevating both knees above your hips.
Dr. Berookim explains, “This helps to increase the angle of the rectal canal and relaxes a crucial pelvic muscle, making bowel movements easier.”
5) Give yourself an abdominal massage
Have you ever tried giving yourself an abdominal massage? Studies indicate that massaging your belly can be an effective way to alleviate constipation and promote more frequent bowel movements. Dr. Berookim explains, “Massaging your abdomen can assist in guiding contents through the large intestine and facilitating the passage of stool through the colon in the right direction.”
6) Have some coffee
In addition to dietary choices, specific beverages can also play a role in facilitating bowel movements. Dr. Berookim recommends incorporating coffee or hot liquids into your daily routine. He even goes so far as to dub coffee as the “ultimate natural laxative,” but it’s worth noting that hot beverages like tea can also have a similar effect.
Research supports the notion that coffee is particularly beneficial in the morning and highly effective at promoting bowel movements. A study published in the peer-reviewed journal Gut found that 29% of participants experienced the urge to have a bowel movement after consuming coffee. So, go ahead and enjoy your morning sip!
7) Take a supplement in the evening
Even something as straightforward as taking the appropriate supplements before bedtime can contribute to a healthy morning bowel movement. Dr. Berookim advises that taking supplements in the evening, such as a stool softener or magnesium, can help initiate muscle contractions that aid in the bowel movement process.