It is a truth universally acknowledged that everyone poops. Unfortunately, not all bowel movements are equal, and there can be days when time on the toilet is a (literal) pain. While it’s good to go on the reg, what’s a person to do when the perfect poo feels out of their control? We talked with Dr. Peyton Berookim, a double board-certified gastroenterologist at the Gastroenterology Institute of Southern California, for some expert tips on how to set yourself up for success when your bowel just refuses to cooperate.
The number-one BM issue Dr. Berookim encounters among his patients is constipation. This manifests as a feeling of not having gotten everything out, which can lead to pushing, straining, and potentially popping a blood vessel. “My goal is a nice, soft bowel movement without straining, and having a sense of complete evacuation,” Dr. Berookim says.
To get to a bowel movement sans straining, prevention is key. And it all boils down to one key thing: hydration.
Being well hydrated can prevent constipation, Dr. Berookim explains. He recommends as a baseline drinking about an ounce of water per kilogram of weight throughout the day. In other words, a woman who weighs 60 kilograms (about 130 pounds) should aim to get at least 60 ounces of water a day. But that’s just a starting point.
“If someone works out a lot and they’re sweating a lot, they need to make sure they’re replenishing fluids,” Dr. Berookim says. So you’ll want to up your water intake on gym days, hot days, or any other days when you find yourself sweating more. And bad news for those of you for whom coffee is life: while they are liquids, Dr. Berookim cautions against drinking caffeine and alcohol, which are diuretics that can dehydrate you. When it comes to solid food, eating fiber-rich fruits and vegetables can help keep you regular, too. (On vacation? Here’s how to stay regular while traveling.)
But what happens when you’re already constipated? Dr. Berookim recommends using a potty stool. “We sit on toilets, but that’s not how the body’s really designed. By putting a stool under your feet, which elevates your knees above your waist, it makes it more like you’re in a squatting position,” he says. “It helps with getting the bowels moved.”
If you’re having trouble in the pooping department, you might also experience issues like itchy hemorrhoids, tears called anal fissures, or just plain irritation, which calls for a new wiping strategy. “If you’re wiping too much, you don’t want to be using dry toilet paper,” Dr. Berookim says. “After a while, the toilet paper is going to be like sandpaper.” He likens it to when you have a cold and your nose gets chapped because you blow your nose nonstop. Instead, try using moistened toilet paper. If you have hemorrhoids, try a dedicated wet wipe like Preparation H flushable wipes, which help soothe the delicate rectal area with comforting ingredients like witch hazel and aloe. With some easy adjustments, your toilet woes will soon be down the drain.