12 Expert-Approved Ways To Help You Poo
Make Breakfast Work For Your Bowels
“Eating stimulates the gastrocolic reflex – which is a message from your stomach that encourages your colon to get moving. This response is often strongest in the morning, so breakfast can be a useful opportunity. Try porridge with yoghurt or kefir and some nuts or seeds: you’re getting fibre, carbohydrate and a little fat all in one meal, which also helps your gut’s mass movement kick in.” – Dr Megan Rossi, PhD, RD, founder of The Gut Health Doctor, Bio&Me & SMART STRAINS
Add Some Morning Movement
“You don’t need to start your day with a punishing workout – in fact that can slow digestion down. A brisk walk or some gentle yoga stretches can help support regular bowel habits, particularly if you spend much of your day sitting down. The aim is to build a routine that works with your gut, rather than rushing out of the door and ignoring its signals.” – Dr Megan
Drink A Strong Coffee
“Coffee (including decaf) can stimulate bowel movement in some people, making a morning cup helpful if you enjoy it. Interestingly, decaf can have this effect too, so it isn’t simply down to the caffeine. You also don’t need to have several cups to get your gut moving.” – Dr Megan
Put Your Feet Up
“Put your feet up on a small stool when you're on the loo, so your knees are higher than your hips, and lean forward slightly. This relaxes the puborectalis muscle, which normally kinks the rectum to keep us continent, and straightens the passage so you don't need to strain. Pair it with a warm drink after breakfast, as warm fluids and coffee both stimulate the colon. For many people that combination works within minutes.” – Dr Rhea Kotecha, GP, longevity physician & clinical nutritionist
Build Fibre Gradually
“The recommended fibre intake is 30g a day and most adults manage around two thirds of that. Aim for variety: oats, beans, lentils, wholegrains, nuts, seeds, fruit and vegetables. Different fibres do different jobs. Soluble fibre forms a gel that softens stools, insoluble fibre adds bulk – and many fibres feed the gut bacteria that help keep things moving. Increase your fibre intake slowly over a couple of weeks to avoid bloating and remember to increase your hydration accordingly at the same time.” – Dr Rhea
Try Psyllium Husk
“Psyllium husk is one of my go-tos. It holds water and forms a gel, helping to soften stools and make it easier to pass. Start with a low dose (one tablespoon is good) and increase this gradually up to three tablespoons per day. Always mix it with enough water and never take it dry – fluids are essential for it to work properly.” – Dr Megan
Take A Magnesium Supplement
“Magnesium, particularly magnesium citrate or oxide, draws water into the bowel and can help some people go to the loo – although anyone with kidney problems should check with their doctor first. I'd avoid relying on stimulant laxatives long term without medical advice.” – Dr Rhea
Eat Kiwis
“Two green kiwis a day is another practical, food-first option. Clinical research shows this can increase complete bowel movements and improve abdominal comfort in people with constipation. Try having them daily for four weeks rather than expecting an overnight result.” – Dr Megan
Breathe Your Way To A Bowel Movement
“The gut is lined with nerves that respond directly to stress. When we're in fight-or-flight mode, digestion is deprioritised. Calming the gut-brain axis via slow breathing, particularly long exhales, shifts the body towards the 'rest and digest' state, which will help.” – Dr Rhea
Try Targeted Probiotics
“The live bacteria strain BB-12 has clinical evidence for increasing bowel-movement frequency in people who don’t go very often, and is one of the strains in my SMART STRAINS for your immune system. Just remember that with probiotics, the evidence tends to relate to the particular strain and dose.” – Dr Megan
Get Up & Move
“Walking and general activity stimulate the muscles of the gut wall and speed up transit. It doesn't need to be intense – a brisk 20- to 30-minute walk, ideally after a meal, is enough.” – Dr Rhea
Give Yourself Time
“Try not to put off going because you’re busy or away from home. Set aside a relaxed window of time after breakfast, when your bowel is naturally more active. If nothing happens, get up and try again later. It shouldn’t become another task you have to force.” – Dr Megan
DISCLAIMER: Features published by SheerLuxe are not intended to treat, diagnose, cure or prevent any disease. Always seek the advice of your GP or another qualified healthcare provider for any questions you have regarding a medical condition, and before undertaking any diet, exercise or other health-related programme.
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