Gut Health in the New Year: Part 3, Top Tips for reducing straining.

Straining during bowel movements is a common problem that many people face, and it can lead to uncomfortable situations like hemorrhoids, anal fissures, and even long-term digestive issues. If you’re tired of feeling like you’re forcing it, here are some tips to help you poop without straining. 

1. Stay Hydrated 

Dehydration is one of the leading causes of constipation. When you’re not drinking enough water, your stool becomes harder and more difficult to pass. The body absorbs more water from the waste in your intestines, which leads to dry, hard stools that require more effort to expel. 

To keep things moving smoothly, make sure to drink plenty of fluids throughout the day. Aim for at least 8 cups of water and consider adding water-rich fruits and vegetables (like cucumbers or watermelon) to your diet. 

2. Eat a Fiber-Rich Diet 

Diet plays a crucial role in digestive health. Fiber, in particular, is essential for softening stools and promoting regular bowel movements. There are two types of fiber—soluble and insoluble—and both are important for digestive health. 

• Insoluble fiber helps move food through the digestive system and adds bulk to stool, preventing constipation. You can find this type of fiber in whole grains, nuts, seeds, and vegetables like broccoli, carrots, and leafy greens. 

• Soluble fiber absorbs water and forms a gel-like substance that softens the stool, making it easier to pass. Foods like oats, beans, lentils, apples, and citrus fruits are great sources of soluble fiber. 

Ensure your diet is balanced with plenty of fiber-rich foods to maintain smooth digestion and avoid the need to strain. 

3. Don’t Hold It In 

When you feel the urge to go, it’s important to respond to it promptly. Delaying a bowel movement can lead to constipation as your body starts absorbing water from the stool, making it harder to pass when you finally sit down. If you consistently ignore the urge, you might also risk weakening the natural signals from your digestive system, which can lead to long-term issues. 

4. Adopt the Right Position 

The way you sit on the toilet can significantly affect your ability to pass stool. The traditional seated position on a standard toilet often makes it harder to empty your bowels fully. Instead, try elevating your feet by placing a small stool or a footrest under them, which mimics a squatting position. This position straightens the angle between your rectum and colon, allowing for smoother stool passage with less effort. 

5. Establish a Routine 

Creating a consistent bathroom routine can help train your body to have regular, easy bowel movements. Try to go at the same time every day, ideally after a meal when your digestive system is most active. Give yourself time to relax in the bathroom—rushing through the process can lead to straining. If you don’t have a bowel movement right away, avoid forcing it and give yourself time to relax. 

6. Exercise Regularly 

Physical activity helps stimulate digestion and encourages the muscles of your intestines to move waste through your digestive tract. A sedentary lifestyle can contribute to constipation, so aim for at least 30 minutes of moderate exercise a few times a week. Simple activities like walking, jogging, or yoga can improve gut health and prevent the need for straining. 

7. Consider Natural Laxatives 

If you’re still struggling with constipation despite making lifestyle changes, natural laxatives can help. Options like prunes, figs, or psyllium husk are known for their natural ability to promote bowel movements without harsh chemicals.  

Straining during bowel movements is an uncomfortable issue, but it’s often preventable with simple lifestyle changes. By staying hydrated, eating a fiber-rich diet, responding to nature’s calls, improving your bathroom posture, and exercising regularly, you can promote healthy digestion and make bowel movements a lot more comfortable.  

We offer a FREE 15 minute phone consult to answer any questions you may have about pelvic floor physical therapy and how it can help you!

• Jennifer Cumming, PT, MSPT, CLT, WCS