How to Poop Easier: 9 Easy Tricks

There’s a chance you’re reading this on the toilet, straining. Fear not, our How to Poop Easier list will solve all your tush-related issues.

1. Pour yourself a cup of coffee. You know how the caffeine in coffee makes your heart race? Well, it does the same to all your major muscles and will get your digestive kicked into gear in 30 minutes or less if you’re not seriously backed up. Don’t try this late at night, otherwise you’ll change your google search from ‘how to poop easier’ to ‘how to sleep better.’

2. Exercise. A good portion of keeping good digestive health is being regularly active. Nobody is saying you need to run marathons or lift Olympic level weights– but walking, yoga, or even regular stretching can do the trick and get the blood flowing to the digestive system.

Read More: This place will pay you for your poop, really.

3. Papaya seeds. This is an old trick used by peoples of tropical climates, but you need to be EXTREMELY careful. Usually when you crack open a papaya you scoop out the seeds and discard them– that’s because they’re poisonous if ingested in great quantities (mega bathroom problems). But, if you crush just 1-2 seeds and add it to a cup of hot tea and then drink, you’ll see yourself spending some quality time on the pot within hours. Don’t try this trick if you haven’t researched it or talked to a doctor, but, it works.

4. Probiotics. If you haven’t already tried taking a probiotic capsule each day (they’re also great for skin and immune health), now may be a good time to start. Probiotics naturally keep things moving in the gut, and since the majority of poop is actually made up of dead bacteria (yes, that’s right), keeping the right balance of intestinal flora is key. You can also try drinking natural yogurt smoothies (no added sugars or fake sugars), or drinking kombucha to kick things into high gear. Probiotics need to be a part of your daily routine to reap the benefits, though.

5. Don’t eat meat every day. The American diet is animal-protein heavy, which isn’t great for the digestive system. It takes a lot of hard work to break down animal proteins, and quite literally they can get lodged in the intestines for long periods of time. Have you ever noticed your poop smells especially bad a few days after eating a major steak? That’s probably because it took that long to make its way OUT of your body, and fermented to some horrible level of grossness. Veggies and fruits should be the cornerstones of your diet because they naturally help waste pass through your body.

6. If you do eat meat, chicken isn’t your friend. Low fat meats sound great for the heart, but they actually take much more work to break down. Slightly fattier, softer cuts make it easier for the body to pass out meat (but really, limited quantities). Organic ground beef (say no to pink slime), fish, or braised chicken are far better choices than dry, grilled meats if you don’t want to be backed up.

7. Fish oil. Did you know docs believe that Omega-3 fatty acids play a major role in healthy digestion? Consider salmon for dinner or adding a supplement to your diet. This is a long term plan that won’t have you running to the toilet, but it’ll keep things in smooth working order for years to come.

8. Flaxseed. Add some flaxseed to your morning cereal, your salad, or just about anything else and let it go to work on your digestive system while you carry on with life. The Omegas, fiber, and unique makeup of the seed help you pass waste and gas efficiently. Just don’t be surprised if you’re a little noisier than usual.

9. Senna tea. Senna is one of the most commonly used teas for answering the pooping easier questions life sometimes throws at us. You can find senna leaf teas at most drugstores or vitamin retailers, but be careful to use it only occasionally. Your digestive system can actually become sort of addicted to it, and overtime if it’s used too often your own muscles will lose their tone and motivation to push things out the old fashioned way.