How to poop more: Tips to get relief from constipation without laxatives, from gastroenterologists

• American's reliance on laxatives has spurned a nationwide shortage.
• But there are several other ways to produce free-flowing bowel movements in the meantime.

Surging demand for over-the-counter laxatives among American consumers has led to a shortage of polyethylene glycol 3350 — the generic name for Miralax and Glycolax — raising concerns among those who rely on the products for a little help in the bathroom.

Experts believe the current laxative shortage is related to an aging American population; a lack of fiber in most people's diet; and young people using laxatives as a weight loss method. Increasing travel and hybrid work schedules have also likely upped constipation levels, according to the report.

"The prevalence of constipation has increased over the past three years due to the more sedentary lifestyle during and after the lockdown and due to the post-infectious effects of COVID-19 infection," Dr. Linda Nguyen, spokesperson for the American Gastroenterological Association, told Insider in emailed comments, adding that up to 15% of the population suffers from constipation.

Whether the great laxative shortage has impacted you personally, or not, there are ways to circumvent the need for over-the-counter laxatives, one of which is a simple addition to your toilet, two gastroenterology experts told Insider.

"It's good to have backup plans and always nice to be able to do things naturally if we can," Dr. Peter P. Stanich, a gastroenterologist at The Ohio State University Wexner Medical Center, said.

Stanich noted that any change in bowel habits, including new bouts of constipation, should always be discussed with a physician.

Try a toilet stool

One of the trendiest constipation quick-fixes these days is a toilet stool, such as a Squatty Potty.

Human bodies never evolved to sit on toilets. Squatting remains the most natural position for people to defecate, Stanich said. People who live in countries where squatting toilets are common, in fact, have much less of a problem with constipation and hemorrhoids, he added.

The small stools rest at the base of the toilet, forcing the user to keep their knees up and their hips at an acute angle, which helps the rectum be more open and encourages free flow of stool.

"The idea behind the toilet stools and defecation posture modification devices is that it helps reproduce that angle if you were just squatting," Stanich said.

"This is a more natural way to have a bowel movement," he added.

Toilet stools are especially useful for those who struggle with symptoms of straining and incomplete evacuation while passing a bowel movement, Nguyen said.

The devices are low-risk and easily accessible, available online for less than $30. You can even use a similar stool from around your house to mimic the position, Stanich said.

"I recommend it often and I have some people who swear by it and others who say it really didn't work, but that's pretty similar to everything we try in medicine," he said.

Consider lifestyle changes if necessary

Physical activity generally promotes good bowel movements and bowel motility, Stanich said.

"Staying active is known to help produce more regular bowel movements," he told Insider.

Sleep is another important factor, according to Nguyen. Optimal sleep duration is between seven to eight hours for most adults. Getting too little sleep or even too much sleep — anywhere from five to six hours or more than nine hours — can be associated with a higher risk of constipation. Chronic stress can also be a common constipation culprit, she said.

And of course, hydration is key. Drinking 1-2.5 liters of water daily is an important part of preventing constipation, Nguyen said.