To increase bowel movements, focus on a diet rich in fiber (fruits, veggies, whole grains, beans), drink plenty of water, engage in regular physical activity, and establish consistent toilet habits like going after meals; for faster relief, caffeine, probiotics (yogurt), and specific laxatives (like psyllium or senna) can help, but always introduce changes gradually and consult a doctor if problems persist.
To stimulate a bowel movement quickly, try drinking warm coffee or tea, using a glycerin suppository for fast action (15-60 mins), or adopting a squatting position on the toilet with your feet on a stool; other methods include light exercise, abdominal massage, or eating high-fiber fruits like pears and prunes to get things moving, but avoid relying on stimulant laxatives unless needed for occasional use.
What should I eat and drink if I'm constipated?
Natural stimulant laxatives can contain the fruit and leaves of senna, a plant. Castor oil is another natural stimulant laxative. Because senna-containing laxatives take about 8 hours to work, it's a good idea to take them before bedtime. Side effects usually include mild cramping and diarrhea.
Here are some suggestions to help with regular healthy bowel movements. Eat lots of fruits, vegetables and whole grains. In addition, drink plenty of fluids. When combined with plenty of fluids, the fiber in fruits, vegetables and whole grains can make it easier to have more regular bowel movements.
To empty your bowels completely, use the "brace and bulge" technique with proper posture: sit on the toilet, use a footstool to get knees higher than hips, lean forward with elbows on knees, brace your abdomen (like preparing for a punch) to widen your waist, then gently push your belly out ("bulge") while breathing normally to open the anal sphincter, helping to empty without straining. Combining this with hydration and fiber is key for regularity.
Folic acid, or folate (vitamin B9), may help alleviate constipation by stimulating the production of digestive acids. If your digestive acid levels are low, increasing them can speed up digestion and aid stool movement through the colon.
Prunes and prune juice live up to their reputation as foods to help constipation due to a unique ingredient. In addition to fiber, prunes are rich in a naturally occurring sugar alcohol called sorbitol.
To avoid constipation in Japan, focus on hydration, fiber-rich Japanese foods (seaweed, soy, daikon, fruits/veggies), regular exercise, and routine, while also trying local fiber drinks like Fibe-Mini or Zero Cider and considering traditional remedies like daikon radish soup or herbal supplements like Daikenchuto (TJ-100) if needed.
A diet low in fibre has been linked to:
Make changes to your diet
To make your poo softer and easier to pass: eat a healthy balanced diet and include fruits that contain sorbitol such as apples, apricots, grapes (and raisins), raspberries and strawberries. drink plenty of water and other fluids and avoid alcohol. gradually increase the fibre in your diet.
Prune juice – Prunes and prune juice contain a naturally occurring sugar called sorbitol, which can have a mild laxative effect. Hot beverages – Heating a drink, especially caffeinated ones like tea or coffee, can help with gut motility and the caffeine can stimulate your bowels.
Whole grains like oatmeal, quinoa, barley, brown rice and farro. Beans and legumes like lentils, split peas, pinto beans, black beans and chickpeas. Nuts and seeds like chia seeds, almonds, sunflower seeds, pistachios and flax seeds.
The following tips can help treat and prevent constipation.
What fruits are highest in fiber?
Use a fiber supplement.
You can find fiber supplements in stores or online. They typically contain psyllium, calcium polycarbophil, or methylcellulose fiber. Fiber adds volume to your stool, making it easier for your body to move it through your digestive tract and out of your body.
The 10 most constipating foods often include dairy products, red meat, fried foods, processed foods/fast food, white bread/refined grains, sugary snacks, unripe bananas, chocolate, alcohol, and caffeine, primarily because they are low in fiber and high in fat, sugar, or compounds that slow digestion, leading to harder, slower stools; adding fiber and fluids helps prevent constipation.
MaZiRenWan (MZRW, also known as Hemp Seed Pill), an herbal formula from Traditional Chinese Medicine (TCM), has been used for constipation for about two millennia (Zhong et al., 2016).
The "Japan 5-minute rule" refers to extreme punctuality, meaning you should arrive 5 minutes before a scheduled time (e.g., 9:55 AM for a 10:00 AM meeting) to be considered "on time," as being exactly on time is seen as late, showing respect and reliability; it's part of the Japanese concept of go-fun-mae koudou (five-minute prior action). This emphasis on being early is deeply cultural, contrasting with many Western norms, and applies to business, appointments, and even trains, where delays over 5 minutes warrant apologies and certificates.
Let's meet some of the foods that can act as natural laxatives, and help get your digestive system working smoothly again:
Persimmon. Persimmon is a fruit popular in Asia, though not as commonly known in the U.S. Sweet persimmons are usually OK, but more astringent persimmons contain high amounts of tannins, which can slow the movement of food through the intestines and aggravate constipation.
Foods with natural laxative properties include: probiotics, including yogurt, kefir, and sauerkraut. high fiber foods, including kiwifruit, vegetables, and pulses. whole grains.
Constipation can sometimes be linked to underlying vitamin deficiencies that affect gut movement, stool softness, and overall digestive balance. When key nutrients like Vitamin B12, Vitamin D, Vitamin C, and Vitamin B1 drop, the intestines may slow down, leading to bloating and discomfort.
Magnesium is a common and effective remedy for constipation. It's available over the counter in several forms, including liquid, capsule, and powder. If your bowel movements are infrequent or difficult, magnesium could help. You may have to try different types to see what works best for you.
Probiotic Strains Studied for Constipation Relief