16 Natural Remedies To Make Yourself Poop, From Gut Experts

Since nobody wants to feel crampy and bloated or strain with all their might for minimal reward, we polled the experts and dug into the research for the 16 best ways to get things moving—fast.

If you're backed up, here are a few ways to help get things going fast.

How much water are we talking? "One helpful ratio is to convert your weight into kilograms, and that's about how many ounces of water you need at a baseline—not including exercise," says functional medicine doctor Wendie Trubow, M.D. So, a 150-pound person would need about 68 ounces (or 8.5 cups) of water per day, and more with exercise.

Psyllium husk is a potent, natural source of fiber (7 grams per tablespoon) and has been shown to help combat both constipation1 and diarrhea2. Specifically, it's considered a bulk-forming laxative, which means it absorbs liquid and swells to form a gel. This gives your poop more bulk and mass and helps get things moving through the digestive tract. Psyllium husk powder can be mixed with water and taken before or between meals to promote regularity—follow dosage instructions on the package.

Warm beverages in general may be superior to cool beverages for stimulating your bowels, but coffee in particular seems to pack an extra punch—and not necessarily due to its caffeine content. Though researchers aren't exactly sure why, one study3 found that regular coffee and decaf coffee "induced a desire to defecate" among participants, while hot water alone did not.

"I like the powder form so that I can adjust the amount I take," says Trubow. "This can be titrated up until it's effective. You may need more depending on the time of month as some women get constipated based on fluctuations in their hormonal cycle."

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Oils have long been used as a mild natural laxative, but MCT oil may be particularly effective, as it contains isolated fatty acids that are more quickly digested. A number of functional medicine practitioners recommend taking MCT oil if you're constipated. "I'd start with one-half to one teaspoon of MCT oil and work up as tolerated/needed," says Trubow.

"Triphala capsules can act as a nice 'bowel tonic' if you take it one to two times daily before eating," says Singh. "It is an ayurvedic herb that has been used for ages to help with digestion5." Literally translating as "three fruits," triphala 404 is a traditional herbal blend of three fruits (amalaki fruit, bibhitaki fruit, and haritaki fruit) that are native to India.

Using something that elevates your feet slightly while you're sitting on the toilet, like a Squatty Potty, creates proper anatomical alignment, allowing for easier and more complete evacuation. Remember, before we had toilets, we used to squat down to defecate, says Trubow.

It has long-term beneficial effects for your digestion, too. "Exercise also helps cultivate a diverse and strong gut microbiome," says Singh. "So we want to exercise and move regularly since this will aid in digestion and overall health." Just remember, exercise is dehydrating, so be sure to guzzle down adequate water.

"When you are stressed, it activates the sympathetic fight-or-flight response, which lowers parasympathetic response," says Trubow. "A sympathetic response inhibits defecation. Although there are a few people who will get diarrhea when stressed, it is significantly more likely to cause constipation."

Massaging your lower abdomen can help stimulate your bowels, says Trubow. That not doing the trick? One study6 found that massaging your perineum—the area of skin between your vagina and anus—with your index and pointer finger can help counter constipation because it stimulates certain pressure points. Not necessarily the first natural remedy we'd choose, but desperate times call for desperate measures.

Almonds are also a great choice, containing both fiber and magnesium.

Gandhi recommends eating 1 tablespoon of high-quality extra virgin olive oil daily—either by itself or in dressings, smoothies, etc.

Fennel, ginger, and peppermint are just a few of the essential oils that show promise for relieving constipation. Dilute them in in a carrier oil like jojoba or argan oil, and use the blend to give yourself a relaxing abdominal massage.

Singh is not opposed to using stool softeners or laxatives to get the momentum going. Once you do, you can use one of the more subtle strategies above to keep yourself regular. Potent natural laxatives like senna tea can be particularly effective, but you don't want to overuse them.

Ultimately, though, "we want to know why you have these problems and try to get to the root cause and address the issue so that you don't need to take these types of things regularly," says Singh. 

Any change in bowel habits, especially when there are other concerning symptoms like weight loss, bleeding, and abdominal pain should definitely be evaluated by a gastroenterologist.

If you're dealing with constipation, you aren't alone. Try utilizing one of these 16 natural remedies to achieve healthy, consistent bowel movements—your body will thank you!