What will make you poop fast? 7 things to try

Being constipated can be an uncomfortable experience, so finding quick relief is necessary to resume regular bowel movements.

Here’s what will make you poop fast:

• Drinking coffee
• Consuming fruits and fruit juices
• Eating high-fiber foods
• Exercising
• Taking ginger
• Squatting on the toilet
• Taking a laxative

Bowel movements are an essential aspect of digestive health. Typically, pooping can occur without any issues, but sometimes constipation happens. Read on for tips on how to encourage a bowel movement. 

Ways to make yourself poop

Below are ways someone can relieve constipation quickly.

1. Drink coffee

While many drink a cup of coffee or two for an energy boost, this caffeinated beverage may also help with constipation.

“While other forms of caffeine can also help do the job, coffee (especially if consumed hot) seems to have a more reliable mechanism of action that is thought to occur due to the natural acids in the beverage,” says Annette Snyder, MS, RD, CSOWM, LD, of Top Nutrition Coaching in Clarion, Iowa. “Even decaf coffee has been shown to benefit—though to a lesser degree.”

A survey involving 99 healthy research participants revealed that 29% of them felt the urge to poop after drinking coffee.

According to research, certain acids within coffee have been shown to boost gastrin levels. Gastrin is a hormone that, among other actions, encourages the involuntary muscle contractions in the stomach to contract.

2. Consume fruits and fruit juices

Certain fruits and fruit juices may lead to quick constipation relief. “Prune juice, dried plums (prunes), pears, or pear juice can all help relieve constipation by ‘telling’ the gut to absorb and pull in more water,” Snyder says. “The specific type of sugar (polyol) in these foods is what draws water into the gut. Basically, these foods act as an osmotic laxative.”

A systematic review and meta-analysis of several studies discovered that consuming fruits increased the amount of lactobacillus acidophilus, thus relieving symptoms by affecting stool consistency, frequency, and gut microbiota. Lactobacillus acidophilus is a bacteria found in the mouth, intestines, and vagina and is often used as a probiotic.

3. Eat fiber-rich foods

Fiber is a type of carbohydrate that can aid in digestion and overall gut health. There are two types of dietary fiber: insoluble and soluble.

Insoluble fiber can help move food through the digestive system, preventing constipation and stimulating regular bowel movements by adding bulk to the stools. Soluble fiber easily dissolves in water and can help lower blood glucose and cholesterol levels.

“Whole-wheat flour, wheat bran, nuts, beans, and vegetables such as cauliflower, green beans, and potatoes are good sources of insoluble fiber,” says Kenneth Brown, MD, a board-certified gastroenterologist, and founder and chief medical officer of Atrantil of Plano, Texas. “A well-balanced diet that includes a variety of fruits, vegetables, whole grains, and legumes will typically provide a good mix of both types of fiber.”

4. Exercise

Engaging in physical activity can also make you poop fast.

“Aerobic exercise speeds up your breathing and increases your heart rate,” Snyder says. “These actions then stimulate the muscles in your intestines to squeeze (contract) and push stool through the colon.”

A study involving 125 premenopausal women with chronic constipation found that a combination of aerobic physical activity, such as walking on a treadmill, and a low-calorie diet had a significant impact on constipation symptoms.

Some examples of aerobic exercises that may induce bowel movements include:

• Squats
• Lunges
• Cycling
• Yoga twists
• Planks
• Pelvic floor exercises

5. Take ginger

Ginger has anti-inflammatory, antioxidant, antitumor, and antiulcer properties. This herb is often used as a home remedy to alleviate gastrointestinal problems, such as bloating, vomiting, nausea, indigestion, and constipation, according to research.

Ginger has a carminative effect, which may prevent unpleasant digestive problems. Research reveals that consuming 100 milligrams of ginger extract may increase gastrointestinal motility, including moving stool through the intestines.

Ginger can be consumed in various ways, including:

• Tea
• Crushed into foods
• Water
• Being eaten raw
• Dressing
• Pickled
• Accompanying chicken or salmon dishes
• Kombucha

6. Squat on the toilet

According to Dr. Brown, a simple way a person can encourage a bowel movement is by getting in a squatting position on the toilet.“One way to help this is to change the angle of defecation by putting your feet on a stool so

that your knees are above your hips and you lean slightly forward,” Dr. Brown explains. “This position helps the rectum to straighten out and helps to have larger, more effective bowel movements so you can fully evacuate.”

Squatting on a toilet may be a challenge for some, so Dr. Brown recommends the popular brand Squatty Potty, which offers a footstool that can be placed in front of the toilet to assist with bowel movements.

7. Take a laxative

If natural, at-home remedies are unsuccessful, or someone wants to try medications, a laxative can help with stubborn bowel movements. Laxatives work by softening hard stool or stimulating the bowels to help someone poop.

Several types of laxatives are available, including:

• Bulk-forming laxatives or fiber supplements (FiberCon, Metamucil)build up the stool or make it bigger and softer to stimulate the colon to push it out. They’re considered the most “gentle” laxatives and have fewer side effects.
• Osmotics (Milk of Magnesia and Miralax) draw water into the colon—thus promoting colon contractions and making the stool softer to pass.
• Stool softeners (Colace, Docusate): Also known as emollient laxatives, these OTC medications increase water and fat within stool to soften it.
  

People can take laxatives orally or rectally. Rectal laxatives, in the form of enemas or suppositories, help deliver bowel movements quickly. Several rectal laxatives are available and work in different ways.

The five types of stool suppositories include:

• Carbon-dioxide releasing
• Hyperosmotic
• Lubricants, such as mineral oil (Fleet)
• Stimulants (Correctal, Dulcolax)
• Stool softeners
  

Typically, laxatives are available over-the-counter, but if someone has a chronic long-term condition causing recurring constipation issues, their healthcare provider may prescribe them a laxative.

“Some individuals with digestive conditions may need medications to treat the underlying cause of constipation, such as slow motility,” Snyder says.

Like any medication on the market, people should take caution when using laxatives for constipation. “[Laxatives] should not be relied upon on a daily basis for normal bowel

function [without consulting with a healthcare provider] as there’s a risk of becoming dependent on them to have a bowel movement,” Snyder adds.

How long does it take to see results?

The time it takes someone to relieve constipation depends on their chosen method and their individual symptoms. “More immediate results may require the use of stimulant laxatives, enemas, osmotic laxatives, or mineral oil,” Snyder says.

Based on a research survey previously mentioned, coffee may provide the fastest results, with some participants having bowel movements within four minutes of drinking coffee.

According to Dr. Brown, coffee contains chlorogenic acid and N-alkenoyl-5-hydroxytryptamides, which act as laxatives. “These compounds increase the water content in the colon and the contractions of the colonic muscles,” Dr. Brown says.

“The combination of these compounds can cause a sudden urge to use the restroom in some people, but they also make a great natural remedy for constipation.” Of course, coffee will not work for everyone, especially those with more severe constipation.

Following behind coffee are laxatives themselves. Depending on the type and dosage, laxatives might deliver results within 12 hours or up to several days.

Remedies that can take longer to relieve constipation include dietary changes, such as consuming more fruits and vegetables, which may take a few days to work, although a diet rich in fiber may take between 12 to 72 hours.

The results from these home remedies and medications may vary from person to person.

How often should you poop?

Every person poops at various ranges and frequencies due to factors like age, existing health conditions, certain medications, and diet. With this in mind, “normal” bowel movements can vary with each individual.

“A healthy frequency ranges from three times a day in one person to three times a week in another,” Dr. Brown says. “It is important to note that there is no set normal frequency for bowel movements. It just depends on whether you’re having discomfort with your frequency.”

If a person notices a disruption in their usual bowel movements, it may indicate a health problem that needs to be addressed.

“Abrupt changes in the stool appearance or consistency, or changes in how often you go combined with symptoms (more discomfort, bloating between movements, straining to go, feeling like you didn’t empty your colon), are more important indicators of an issue,” Snyder adds.

How to lower the risk of constipation in the future

According to the National Institute of Aging, just about everyone will experience constipation at some point in their lives, but it is more likely to occur among older adults.

While constipation may be unavoidable in certain instances, there are ways people can lower their risk of having constipation.

Here are some tips for preventing constipation:

• Drink enough water: “Fluid is what works with the fiber you eat to make stools heavy and soft, which means easier to pass,” Snyder says. Staying hydrated can also prevent dehydration, which may lead to constipation. A person should aim for eight glasses of water daily and avoid dehydrating drinks containing caffeine (although coffee is one exception).
• Slowly increase fiber intake: “Look for foods with three grams of fiber or more per serving, and start to work in some higher-fiber options like whole wheat bread vs white bread, or sprinkling chia seeds on your yogurt,” Snyder says. Adults should aim to get between 22 to 34 grams of fiber daily.
• Avoid or limit consumption of low-fiber or processed foods: A diet high in chips, fast food, meat, prepared foods, or processed foods can increase the chances of constipation.

• Get enough exercise: Regular physical activity helps stool move through the colon.
• Go to the bathroom when the urge arises: When someone feels the urge to poop, they should go to the bathroom instead of holding it.

When to see your healthcare provider

“Each year, more than 2.5 million Americans visit their healthcare provider for relief from this problem,” Dr. Brown says. “Many factors can contribute to or cause constipation, although, in most people, no single cause can be found.”

While symptoms of constipation are often mild and can be treated at home, there are instances where people should seek medical treatment for this condition.

“If you are experiencing persistent or recurrent bloating or other symptoms accompanying it, it may indicate an underlying medical condition requiring attention,” Dr. Brown says.

Dr. Brown mentions the following symptoms that may require medical treatment:

• Blood in the stool
• Recurrent abdominal pain, such as cramping
• Changes in bowel habits
• Unintentional weight loss
• Vomiting

“These symptoms could be indicators of a medical issue that requires prompt attention,” Dr. Brown explains. “If you are experiencing consistent or recurrent abdominal pain accompanied by other symptoms, it is crucial to seek medical assistance immediately.”

It’s vital to get checked for prolonged constipation, as it may lead to severe complications. “There’s a risk of developing a condition called fecal impaction (where your stool is so dry and hard that it stays stuck in your colon) if constipation isn’t addressed,” Snyder explains.

If medical attention is needed for constipation, people can expect their healthcare provider to review their medical history and go through a physical exam and medical tests.

“[A healthcare provider may] ask about what you eat, your exercise habits, review any medications or medical conditions that could contribute to the problem, and may order lab tests and or imaging tests (like a colonoscopy),” Snyder says.

Tests for constipation that healthcare providers may run include:

• Blood test
• Stool test
• Urine test
• Endoscopy (colonoscopy and flexible sigmoidoscopy)
• Colorectal transit studies (radiopaque markers and scintigraphy)
• Defecography
• Anorectal manometry
• Balloon expulsion test
• Lower gastrointestinal (GI) series (barium enema)
• Magnetic resonance imaging (MRI)
• computed tomography (CT) scan

In addition to testing, healthcare providers, specifically gastroenterologists, may use the Rome IV diagnostic criteria. Rome IV is used to diagnose functional gastrointestinal disorders, like irritable bowel syndrome (IBS) and chronic constipation.

Below is the Rome IV diagnostic criteria for constipation, according to Dr. Brown:

• Straining: Straining during more than 25% of bowel movements.
• Lumpy or hard stools: Experiencing lumpy or hard stools in more than 25% of bowel movements.
• Sensation of stool passing: Feeling an incomplete passing of stool after more than 25% of bowel movements.
• Anorectal obstruction/blockage: Sensing anorectal (rectum and anus) obstruction or blockage for more than 25% of bowel movements.
• Manual maneuvers: Needing to use manual maneuvers to facilitate more than 25% of bowel movements (e.g., digital evacuation, pelvic floor support).
• Few bowel movements: Having fewer than three spontaneous bowel movements per week.

Once diagnosed, a healthcare provider may recommend the following treatments for constipation:

• Prucalopride (Motegrity)
• Lubiprostone (Amitiza)
• Polyethylene glycol (Miralax)
• Plecanatide (Trulance)
• Bisacodyl (Dulcolax)
• Linaclotide (Linzess)