Science- Americans are struggling with constipation and using laxatives to help them go.
- Pelvic floor specialist Elizabeth Akincilar said learning to poop correctly could help.
As the US deals with a laxative shortage because so many people are constipated, a pelvic floor health specialist told Insider how to make pooping easier with the right diet and techniques.
Being able to poop is also important for protecting the pelvic floor itself, which is a group of muscles that form a hammock-like support for the pelvic organs — including the bladder, bowels, and uterus — which stretch from the front to the back of the pelvis and help with peeing and pooping, sexual function, and balance. If it isn't functioning properly, it can lead to issues such as incontinence, sexual dysfunction, and vaginal prolapse.
Constipation is the "number one thing" that causes pelvic floor dysfunction, Elizabeth Akincilar, a physical therapist and owner of the US-based Pelvic Health and Rehabilitation Centers, who has been treating conditions affecting this part of the body for over 20 years, told Insider. Not being taught how to poop or knowing what is normal can also cause problems, she said.
Akincilar told Insider how to improve your pooping for an easier time on the toilet and better pelvic floor health.
Take your time and don't force it
If you're constipated, you're probably straining and holding your breath to poop, Akincilar said. But straining isn't good for the pelvic floor in the long run and actually won't get poop out faster.
That's because straining is actually a safety mechanism that tightens the pelvic floor and makes it harder to pass out waste. She said it's the same as when our abdomens and pelvic floors tense up so that nothing leaks out when we cough or sneeze. If we strain, it trains the pelvic floor to tighten, Akincilar said, which makes it harder to poop.
Akincilar said "just relax and let it happen," because bowel movements aren't meant to be rushed.
Elevate your legs
Akincilar said that it's easiest to poop in a deep squat position — which Western toilets aren't designed for.
Dr. Peter Stanich, a gastroenterologist at The Ohio State University Wexner Medical Center, recently told Insider that in countries where squatting toilets are common, such as in Japan or Thailand, people tend to have fewer problems with constipation and hemorrhoids.
To improve the set-up of your toilet, you could invest in a toilet stool, such as a Squatty Potty, or just use whatever you have on hand to elevate your feet, Akincilar said. For on the go, she said a backpack placed under your feet will help, because even lifting your legs a little will allow your muscles to relax and allow you to poop more easily.
Eat well to poop well
Your poop should be "smooth like a snake" and able to "evacuate" easily so that you don't have to strain, Akincilar said. It should not be hard pellets or have a mashed potato-like consistency.
The best way to achieve the right consistency is to eat plenty of fiber and drink enough water. An easy way to get more fiber in your diet is to eat more fruit, vegetables, whole grains, nuts, and legumes.
Insider previously reported on ways to increase your fiber intake if you're not getting enough, as well as easy, fiber-rich recipes for breakfast, lunch, and dinner.
You can also take psyllium husk as a fiber supplement, Dr. Wendi LeBrett, a gastroenterology medical fellow who posts medical education content on TikTok, previously told Insider.