How to Make Yourself Poop

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Co-authored by Dale Prokupek, MD and Bailey Cho

Last Updated: November 12, 2025 Fact Checked

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• Quick Fixes
|
• Improving Your Digestive Health
|
• Altering Your Bathroom Habits
|
• Seeking Medical Assistance
|
• How Do You Relieve Constipation?
|
• List of Foods and Meal Plan to Help You Poop
|
• Expert Q&A

|Show more |Show less

Infrequent bowel movements can lead to abdominal pain, decreased appetite, and bloating. If you haven’t been able to poop, there are some things you can do to improve your digestion and soften your stool. Start with the gentler methods and try to adapt your diet and lifestyle. If the problem persists for weeks, talk to your doctor.

Steps

Method 1

Method 1 of 4:

Quick Fixes

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1. 
   1
   Drink a cup of warm water with lemon juice. Drinking warm water with lemon juice can be especially helpful first thing in the morning, but you can drink it any time during the day. Just squeeze half a lemon into a cup (8 oz) of warm or room temperature water. Sip the water slowly.

   • Drinking warm water with lemon juice can help encourage bowel movements.
   • If is a frequent problem for you, consider starting every day with a cup of warm water and lemon juice.
   • If you don't have any lemon juice on hand, you can also drink a cup of tea, coffee, or just plain warm water to help get your bowels moving.
2. 
   2
   Drink a magnesium sulfate solution. Magnesium sulfate is used for short-term relief of constipation. Dissolve 2 to 6 teaspoons (follow the directions on your specific product) of the powder in a cup (8 oz) of water. Add lemon juice to the mixture to improve the taste, and drink the mixture at least 2 hours before or after other medicines. This should produce a bowel movement within 30 minutes to six hours.
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3. 
   3
   Eat some prunes or drink prune juice. Prunes are well known for their ability to produce bowel movements. If you have some prunes or prune juice around your house, then try eating or drinking some prunes to help you have a bowel movement.

   • You don’t need to overdo it, just have 3 to 5 prunes or half a cup of prune juice once or twice daily. Four to 5 prunes contain about 3 grams of fiber. A cup of prune juice contains about 2.6 grams of fiber.
   • If you don’t like the taste of prune juice, try drinking apple juice.
4. 
   4
   Go for a walk. Light exercise is a great way to stimulate your digestive system. If you’re constipated, try getting up and taking a 10-minute walk to get your bowels moving.

   • According to Board Certified Internist & Gastroenterologist Dale Prokupek, MD, “it’s very important for people that are constipated to exercise because it’ll stimulate their colon to eliminate.”
   • Even if constipation is making you feel uncomfortable, don’t sit or lie down. Get out and exercise every day. Even walking helps a lot.
   • One risk factor for poor bowel movements is inactivity. When you exercise, you speed up your circulation, increase the amount of oxygen in your blood, and engage the muscles that are responsible for pushing waste out of your body.
5. 
   5
   Take a stool softener. Oral stool softeners are relatively gentle laxatives that are good for occasional constipation. A stool softener, such as docusate, works by increasing the amount of water the stool absorbs. The stool then becomes softer and easier to pass.

   • Follow the instructions on the package. Generally, you take a stool softener once at bedtime.
   • It should work after 12 to 72 hours.
   • Do not take stool softeners for more than a week unless your doctor advises you to do so.
6. 
   6
   Try a laxative. The most straightforward, short-term way to help ease constipation is to take a laxative. Different laxatives are available from your local pharmacy or drugstore. If you’re not sure which one is right for you, talk to a provider. Osmotic laxatives increase the amount of water in the intestines to allow easier passage of stool.

   • Some of the examples of osmotic laxatives include:
     • Magnesium hydroxide (Milk of Magnesia)
     • Polyethylene glycol
     • Glycerin
   • Using laxatives can lead to negative side effects.
   • They can cause an electrolyte imbalance, chronic constipation, a blockage in your intestine, or severe diarrhea.
   • Long-term use may also lead to dependency and result in decreased bowel functionality.
7. 
   7
   Administer an enema. A sodium phosphate enema is one way to relieve occasional constipation. It requires you to lie on your side and insert the enema into your rectum, then squeeze the bottle until enough substance is in your rectum. You will then have to remain lying down for about 15 minutes to avoid the medication from coming out. After that, you will feel a strong urge to go to the toilet.

   • These enemas are available at most supermarkets and drugstores.
   • You should try milder laxatives, such as stool softeners, before attempting an enema.
   • If you’ve performed an enema and nothing’s moved within the timeframe, contact your provider. Some enemas can lead to dehydration if they stay in your body too long.
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Method 2

Method 2 of 4:

Improving Your Digestive Health

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1. 
   1
   Eat more fiber. Constipation can happen because you’re not eating right, not drinking enough water, or not exercising regularly. As far as your diet is concerned, eat more high-fiber foods to keep food moving through your digestive system. High-fiber foods include fresh fruit, vegetables, grains, beans, peas, and lentils.

   • Generally, women should eat 25 grams of fiber per day, and men should eat 38 grams of fiber per day. Pregnant and lactating people should eat 28 grams of fiber per day.
   • Choose cereals with at least 5 grams of fiber per serving.
   • Include at least one serving of whole grain in every meal.
   • Add kidney beans, garbanzos or other bean varieties to your salads.
   • Have some fresh or dried fruit for dessert.
2. 
   2
   Add plenty of fruits and vegetables to your diet. Choose a fruit smoothie at breakfast, a salad at lunch, and leafy vegetables like broccoli, spinach, or sweet potatoes at dinner. In the morning, have warm water with lemon juice and carrots on the side. Add more fruits and vegetables to your daily diet, and eat fewer high-fat foods, like meat, eggs and cheese.

   • If you are often constipated, try adding prunes as a regular snack in your diet. The soluble fiber in prunes can improve your digestion and make stools easier to pass.
   • In one clinical trial, 70% of constipated people found relief after eating dried prunes.
3. 
   3
   Take a fiber supplement. If you are struggling to get enough fiber into your daily diet, you could always opt for a fiber supplement. These supplements are available at your local drugstore and supermarket. They can be a good short-term measure, but try to incorporate fiber from fresh food into your diet in the longer-term.
4. 
   4
   Drink plenty of fluids. Make sure you are consuming plenty of water per day. Generally, men should drink 15.5 cups (3.7 liters) of fluids per day, while women should aim for 11.5 cups (2.7 liters) of fluid per day. Dehydration can change the consistency of your poop, making it harder and less mobile.

   • Warm drinks may also stimulate your need to poop, but avoid caffeine, which dehydrates your body.
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Method 3

Method 3 of 4:

Altering Your Bathroom Habits

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1. 
   1
   Listen to your body. You should always try to listen to your body and respond to it. That means don’t delay when you need to poop, and don’t try to hold it in. You may be constipated because you have been withholding when you need to go. Waiting can harden your stool and make it harder to pass.

   • People who are travelling or experiencing a change in their routine can become constipated. Ask for an aisle seat on a plane or stop frequently on a road trip.
2. 
   2
   Make your home bathroom a relaxing environment. Having a relaxing environment can help you poop more easily and not rush or force it. Close the door and make sure your family knows it is not okay to enter if the door is shut, and don’t let people pressure you or make a fuss of it. Feeling stressed can disrupt your digestive help and make you constipated.

   • Try squatting when you are using the toilet. This can elevate your knees above your hips, and make passing stools easier.
3. 
   3
   Relax on the toilet. Try to relax when you are sitting on the toilet, and lean forward with your hands resting on your thighs. Don’t hold your breath, and don’t take a deep breath at the start. One toilet technique is to imagine that your back passage is an elevator. Gently try to push down to the ground floor, and then the basement, until it is as far down as it can go.

   • Relax for a second, but do not let the elevator rise back up.
   • Widen your waist and push back and down. Don't strain yourself, but try to maintain the pressure.
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Method 4

Method 4 of 4:

Seeking Medical Assistance

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1. 
   1
   Make an appointment with your doctor. If you have tried all of these methods and you are still unable to go to the bathroom, you could have a bowel obstruction. If constipation persists for weeks, you should get checked to rule out other, more serious medical issues. You should see a doctor straight away if you have symptoms pain, rectal bleeding, weight loss, diarrhea, nausea or weakness.

   • You can ask your doctor about a biofeedback appointment. This is a special consultation where you learn how to relax and tighten muscles in your pelvic area.
   • If you are on any medications, discuss this with your doctor. Certain drugs, like narcotic pain medication or antidepressants, can cause constipation.
2. 
   2
   Get an abdominal massage. If you have chronic constipation, an abdominal massage can help. The message takes around 10 to 20 minutes and can be done while standing, sitting, or lying down. These massages can decrease colonic transit time, increase the frequency of bowel movements, and decrease the feelings of discomfort and pain that accompany it. An abdominal massage is not recommended for everybody, so speak to your doctor first.

   • Pregnant people should not get a massage, nor should someone with a history of malignant bowel obstructions.
3. 
   3
   Consider prescription medications. You can talk to your doctor about prescription medications that are available to treat constipation. These medications work to draw water into your intestines and speed up the movement of the stool. Your doctor will generally only recommend such medications if other treatments are ineffective.
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How Do You Relieve Constipation?

List of Foods and Meal Plan to Help You Poop

Sample Foods to Help You Poop

Sample Weekly Meal Plan to Help You Poop

Expert Q&A

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• Question

  What foods will make you poop right away?

  

  Dale Prokupek, MD
  Board Certified Internist & Gastroenterologist

  Dale Prokupek, MD is a board-certified Internist and Gastroenterologist who runs a private practice based in Los Angeles, California. Dr. Prokupek is also a staff physician at Cedars-Sinai Medical Center and an associate clinical professor of medicine at the Geffen School of Medicine at the University of California, Los Angeles (UCLA). Dr. Prokupek has over 30 years of medical experience and specializes in the diagnosis and treatment of diseases of the liver, stomach, and colon, including chronic hepatitis C, colon cancer, hemorrhoids, anal condyloma, and digestive diseases related to chronic immune deficiency. He holds a BS in Zoology from the University of Wisconsin – Madison and an MD from the Medical College of Wisconsin. He completed an internal medicine residency at Cedars-Sinai Medical Center and a gastroenterology fellowship at the UCLA Geffen School of Medicine.

  

  Dale Prokupek, MD

  Board Certified Internist & Gastroenterologist

  Expert Answer

  Berries and prune juice will increase the motility of your colon and make it much easier to use the bathroom. You aren't going to right away or anything like that, though; your body needs time to process the food you consume.

  Thanks! We're glad this was helpful.
  Thank you for your feedback.
  If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow

  Yes No

  Not Helpful 10 Helpful 33
• Question

  Does exercise help you poop?

  

  Dale Prokupek, MD
  Board Certified Internist & Gastroenterologist

  Dale Prokupek, MD is a board-certified Internist and Gastroenterologist who runs a private practice based in Los Angeles, California. Dr. Prokupek is also a staff physician at Cedars-Sinai Medical Center and an associate clinical professor of medicine at the Geffen School of Medicine at the University of California, Los Angeles (UCLA). Dr. Prokupek has over 30 years of medical experience and specializes in the diagnosis and treatment of diseases of the liver, stomach, and colon, including chronic hepatitis C, colon cancer, hemorrhoids, anal condyloma, and digestive diseases related to chronic immune deficiency. He holds a BS in Zoology from the University of Wisconsin – Madison and an MD from the Medical College of Wisconsin. He completed an internal medicine residency at Cedars-Sinai Medical Center and a gastroenterology fellowship at the UCLA Geffen School of Medicine.

  

  Dale Prokupek, MD

  Board Certified Internist & Gastroenterologist

  Expert Answer

  Yes! Exercising can help you have a bowel movement because it stimulates your muscles, including those in your bowels.

  Thanks! We're glad this was helpful.
  Thank you for your feedback.
  If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow

  Yes No

  Not Helpful 8 Helpful 19
• Question

  Why I don't have a normal poop like everyone every day?

  

  Chris M. Matsko, MD
  Family Medicine Physician

  Dr. Chris M. Matsko is a retired physician based in Pittsburgh, Pennsylvania. With over 25 years of medical research experience, Dr. Matsko was awarded the Pittsburgh Cornell University Leadership Award for Excellence. He holds a BS in Nutritional Science from Cornell University and an MD from the Temple University School of Medicine in 2007. Dr. Matsko earned a Research Writing Certification from the American Medical Writers Association (AMWA) in 2016 and a Medical Writing & Editing Certification from the University of Chicago in 2017.

  

  Chris M. Matsko, MD

  Family Medicine Physician

  Expert Answer

  Do not be alarmed if you do not poop every day — some people are not as regular as others. Maybe your food or fiber intake is low and you don’t eat as much.

  Thanks! We're glad this was helpful.
  Thank you for your feedback.
  If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow

  Yes No

  Not Helpful 95 Helpful 318

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