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Promoting optimal bowel movements -

We talked with Dr. Amanda Morelli, ND , a naturopathic doctor in Toronto, Ontario and Dr. Elena A. Ivanina, DO, MPH, Director of Neurogastroenterology and Motility at Lenox Hill Hospital in New York City, to tell us a little bit more about bowel regularity and the best activities to help you poop.

According to Dr. Morelli, a normal bowel movement depends on the individual. Normal frequency can be anywhere from three times a day to three times a week. A regular bowel movement should be easy to pass, and the stools should be soft and formed.

There shouldn't be any straining or pain associated with passing a bowel movement. Morelli also states that constipation is defined as having fewer than three bowel movements a week. Ivanina suggests that the primary cause of constipation is often associated with slow transit motility , irritable bowel syndrome or dyssynergic defecation.

Dyssynergic defecation is a condition that affects the pelvic floor muscles. These are muscles located in the lower abdomen that allow bowel movements to pass normally. In some cases, the pelvic floor muscles are unable to function properly, which can lead to constipation. Ivanina says that other causes of constipation can also include endocrine or metabolic disorders, neurologic disorders such as Parkinson's disease and stroke, muscular disorders, side effects from medications, diet or lifestyle.

While there are variety of ways that can help to alleviate constipation, here's the best activity to help you poop. Engaging in regular physical activity can make it easier to pass stools and promote regularity. Morelli suggests focusing on aerobic exercise such as walking, cycling, swimming or playing your favorite sport.

In addition to aerobic exercise, Morelli recommends engaging in activities such as yoga, deep breathing and meditation to help activate our parasympathetic nervous system.

This can help promote regular bowel movements. If you're wanting instant constipation relief, Ivanina suggests using a step stool or squatty potty. She says, "The anorectal angle is a way to keep us continent—specifically the puborectalis muscle, which pulls the rectum forward creating a degree angle that kinks your colon when you're sitting or standing.

When you squat, the muscle fully relaxes, straightening the angle and letting things flow forward. Diet plays a big role in helping to promote bowel regularity. Morelli suggests consuming foods that are high in fiber, such as oatmeal, chia seeds, avocado, apples, kiwi, almonds, beans, flaxseed, lentils, broccoli and prunes.

Remember, whenever you eat more fiber, you need to drink more water—otherwise you're at risk of becoming even more constipated. Read More: The 1 Food to Help You Poop, According to a Dietitian. If you're wanting quick relief, Ivanina suggests drinking coffee and eating prunes, which contain significant amounts of sorbitol.

Sorbitol is a sugar alcohol found in fruits and plants that produces a laxative effect on the body. It's best to try and get adequate fiber from foods, but if you're still not finding relief, talk to your doctor or a dietitian about possible supplementation.

Ivanina mentions that taking a daily natural probiotic, such as psyllium husk, is a great way to support your microbiome health and your pooping practice. Increasing your water intake is also a great way to promote bowel activity.

It can help to soften stools and stimulate bowel movements. The amount of water you need on a daily basis depends on several factors, but most health experts typically recommend eight, 8-ounce glasses or half a gallon each day.

It's no fun feeling backed up. Thankfully, moving your body more can help crank up the movement in your GI system. Try walking, running, biking or yoga and see if that helps.

Eating fiber-rich foods and drinking plenty of water can also help. If you're still struggling to find relief, be sure to talk to your doctor or a dietitian about the best solution for you. Avoid foods with a high-fat content — The body has a hard time processing fat.

Especially with Western diets, the bile-producing gallbladder the material that helps break down fat is stretched to its limit. Ginger — A popular natural food in many kitchens.

Ginger helps with constipation because it reduces the pressure on the lower intestines. It can also help decrease other symptoms that often accompany constipation, such as cramping, bloating and nausea.

Clear soups — Naturally healthy, clear soups add moisture to stools, which can help to make them softer and bowel movements easier. Warm foods, such as soups, are also generally easier for the body to process.

Apples and pears — Containing high levels of fibre, fructose and sorbitol, apples and pears are popular fruits that help you to empty your bowels. Also, apples and pears contain high levels of water content, which helps with digestion and with avoiding constipation.

For best results, eat them raw. Fennel — A natural laxative that is mild and has a pleasant smell. You can add roasted fennel to warm water for a tasty evening drink.

Fennel seeds help stools to move through the colon by increasing gastric enzymes in the digestive system. Kiwis — A popular fruit which improves digestion and is one of the better tolerated natural remedies for constipation.

Kiwis contain actinidin, which promotes movement in the upper gastrointestinal tract. Blackberries and raspberries — High in fibre and water, blackberries and raspberries are great fruits to help ease constipation.

These are best consumed raw and washed before eating. Sauerkraut — Not as well known as some other natural methods to encourage bowel movements. However, sauerkraut contains probiotic bacteria that may help to reduce constipation.

Omega-3 oil — Contained in many oils, including hemp seed oil, fish oil and flaxseed, omega-3 oils help with constipation because they lubricate the intestinal walls.

A diet which includes fish, avocados, hemp products and flaxseed can help to increase levels of omega If you are unable to obtain enough omega-3 oil from your diet, supplements are also readily available.

Pulses — Another popular source of fibre, which promotes good digestion and reduces constipation, are pulses such as lentils, beans, peas and chickpeas. They also improve general gut health. Grapes — A delicious fruit and a natural source of fibre; grapes also contain a lot of water, both of which help with constipation.

Whole wheat bread, pasta, bran and cereals — Adding weight to stools to speed up passing through the intestines, whole wheat foods are a great way to encourage bowel movements.

A clever way to add even more fibre to your diet is to choose whole wheat bread and cereals that contain nuts and seeds. Have your knees higher than your hips, and keep a straight back.

You may find it handy to keep a toilet stool in the loo. When the time comes, tense the stomach to help empty your bowels rather than the rectum. Constipation Relief Through Prevention As a rule, eating more high-fibre foods can prevent constipation.

Trying to maintain a good toilet position may be useful for people that find it difficult to pass a stool, who strain when defecating or who suffer from constipation.

There is no right or wrong way to sit on the toilet; however the….

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