To help poop come out when stuck (constipation), try these effective methods:
- Adjust your toilet position: Sit with knees higher than hips using a footstool, lean forward with elbows on knees, bulge your abdomen forward, and straighten your spine. Relax your anal muscles and use deep breathing to increase abdominal pressure while avoiding excessive straining.
- Increase fiber intake with foods like fruits (apples, pears, prunes, apricots), vegetables, whole grains, and pulses to bulk and soften stool.
- Drink plenty of water or fluids, especially on an empty stomach in the morning, to help stool move through your colon.
- Use natural lubricants like olive oil or omega-3 oils from fish or flaxseed to ease stool passage.
- Try gentle physical activity or walking, which can stimulate bowel movements.
- Consider mild natural laxatives such as prune juice, fennel, kiwi, or probiotic-rich foods like yoghurt, which support gut health.
- Avoid delaying the urge to poop and allow yourself enough time on the toilet without straining.
If these measures fail and constipation persists or worsens, consult a healthcare professional as prolonged constipation can lead to complications. These tips collectively help ease stool passage safely and naturally when poop feels stuck.
