Breadcrumbs ![12 Expert-Approved Ways To Help You Poo](https://media.sheerluxe.com/VXERy44wBHQbw8MhihsbJ97b5Qg=/800x0/smart/https%3A%2F%2Fsheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2026%2F10%2Fsl-email-131026-wellness-how-to-poo-4.jpg) Image: Diana/Pexels [Health & Wellness](/life/health-wellness) / 13 October 2026 # 12 Expert-Approved Ways To Help You Poo Blocked up and bloated is an incredibly uncomfortable way to live – particularly when it starts to affect your day-to-day life. The good news is a few simple changes can often help get things moving again. Here, two experts share their advice… ByJenn George / [ Save To My Favourites ](/user/login?destination=/markdownify/node/54433) Image: Diana/Pexels All products on this page have been selected by our editorial team, however we may make commission on some products. ![](https://media.sheerluxe.com/-zApzNu3Nl2HRkDjW70_x3sBHcQ=/800x0/smart/https%3A%2F%2Fsheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2026%2F10%2Fsl-131026-how-to-poo-the-vault-stock.jpg) The Vault Stock ### 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*](https://theguthealthdoctor.com/)*,* [*Bio&Me*](https://bioandme.co.uk/) *&* [*SMART STRAINS*](https://smartstrains.com/) ### 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*](https://www.drrheakotecha.com/)*, 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* ![](https://media.sheerluxe.com/dMK9jdlTbj_ls3Enp6s2IfMrBMI=/800x0/smart/https%3A%2F%2Fsheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2026%2F10%2Fsl-131026-how-to-poo-landscape-the-vault-stock.jpg) The Vault Stock ### 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. 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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. 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