6 Things to Do Before 9 A.M. to Help You Poop, According to Gastroenterologists - EatingWell

[Barbie Cervoni, M.S., RD, CDN, CDE]

Key Takeaways

• Simple morning habits can go a long way in keeping your digestive system on track.
• Warm drinks, fiber, walking and belly massage are easy morning habits that help you poop.
• Talk with a healthcare provider if pooping is painful or difficult.

“Constipation is one of the most common gastrointestinal symptoms that people have. Many people have constipation and don’t complain because they think it is normal,” says Ashkan Farhadi, M.D., board-certified gastroenterologist at MemorialCare Orange Coast Medical Center in Fountain Valley, CA. The good news? You don’t have to wait until later in the day to go. If you struggle with irregularity or just want to get into a smoother routine, there are changes you can make to your morning routine to help.

Regular bowel movements are important for gut health—they’re how the body eliminates waste and toxins. And when your gut is healthy, your whole body benefits. Research shows that gut health is closely tied to metabolic, brain, lung and heart function.We talked with three gastroenterologists who shared 6 things you can do before 9 a.m. to help get your bowels moving.

1. Drink a Warm Beverage​

Hydration makes stools easier to pass.“You can try drinking a glass of warm water to hydrate and soften your stools or a cup of coffee to help stimulate your digestive tract,” says Supriya Rao, M.D., board-certified gastroenterologist.

Farhadi agrees, “Coffee is very effective for initiating that gastrocolic reflex which stimulates the bowel movement.” While you’re waiting for your coffee to brew, drink a glass of warm water. Try this combination for a few days to see if it helps.

2. Go for a Walk​

Walking in the morning not only helps reduce stress levels, but it can also get things moving in your digestive tract. “Drink a hot beverage and go for a good walk. This stimulates the gastrocolic reflex, which sends a neurological signal from your stomach to your enteric nervous system and back to your colon, helping to stimulate a bowel movement,” says DaVee.

While it’s tempting to check emails or scroll on social media during your walk, DaVee recommends keeping your phone at home—or at least tucked away in your pocket.

“When you are walking, do something to relax, such as listening to the birds or looking at the sunrise. . .This [may] help activate your parasympathetic nervous system, which signals to your body it's time to stimulate gastrointestinal smooth muscle activity, relax sphincter muscles (which hold back digestive contents in the stomach and small intestine) and move food out from your stomach and stool from your colon,” he explains.

3. Massage Your Tummy​

Massages are another strategy for relaxing your body and your mind. “Tummy massage can massage your intestines and promote peristalsis,” says Roa. In one study, abdominal massages increased the frequency of bowel movements, reduced symptoms of difficulty, improved stool properties and had a positive impact on quality of life in people with constipation.

There are several techniques you can try, but a good way to start is by lying flat on your back with your knees up. From there, apply gentle pressure with your hands on your belly in a circular clockwise motion for about 10–15 minutes. As with any massage, stop if you feel sharp pains and make an appointment with a healthcare provider to rule out an underlying medical reason for your discomfort.

4. Establish a Schedule​

Especially in the morning, it’s easy to rush around, ignoring the urge to go to the bathroom—you’ll go once you get to work, right? While easier said than done, try not to hold off on your morning bathroom visit. Not pooping when your body is signaling that it needs to go can disrupt your body’s natural rhythm, potentially leading to constipation. Instead, work towards establishing and maintaining a regular morning bathroom schedule.

Farhadi describes it as a “meeting with the bathroom.” He says, “The bowel needs preparation, and the body likes order and timing. If we can prove to the gut that we are there for it at a certain time, it will be ready.” He suggests setting a certain time that works for you and staying consistent with it.

He describes a sample schedule, “Let’s say you go to work at 8:00 am and from 8–8:30 you answer emails. After that, you have your bathroom meeting. At 8:30 am, sit on the toilet and do nothing for 15 minutes. After 10–15 days, the body gets the understanding that you are there for it, and things will [hopefully] start moving without effort.”

5. Find Ways to Relax​

Stress is part of life, but chronic stress can negatively affect your health. “Your gut is often referred to as your second brain. There is a bidirectional communication between the brain and the gastrointestinal tract. Stress can play a big role in your bowel habits. Finding ways to relax, like deep breathing, yoga or mindfulness, can make a big difference,” says Rao. Take a few minutes shortly after you wake up to engage in a mindfulness routine. This can be as simple as taking a few rounds of deep breaths or practicing a short yoga flow.

6. Eat a High Fiber Breakfast​

Breakfast isn’t just important for fueling your morning—it can also help keep your bathroom visits regular. “Putting food in the stomach gets the colon moving,” says Farhadi. While any food will stimulate the digestive tract, a high-fiber breakfast has particular advantages for staying regular.

Fiber—the indigestible part of carbohydrate found in plant-based foods—helps soften and adds bulk to stool, helping it move through the intestinal tract. Eating a high-fiber diet is a key component of the protocol that DaVee recommends to his patients. “[Fiber] primes your system so that complete spontaneous bowel movements are possible. I recommend a high-fiber diet that contains foods such as brown rice, quinoa, greens, beans and mushrooms,” he says.

Top High-Fiber Breakfast Recipes​

What is a Normal Bowel Movement and Why is It Important?​

When it comes to bowel movements, “normal” looks different for everyone. “Everything from a few bowel movements a day to one bowel movement every few days is within the range of normal,” says R. Tomás DaVee, M.D, MSCI, FASGE, chief for gastroenterology at Memorial Hermann Greater Heights Hospital and director for the Heartburn and Reflux Program (HARP). Instead of focusing on frequency, many doctors focus on ease. He adds, “Constipation-type bowel movements are associated with stools that look like pellets or dry, very hard, compacted stools. Ideally, stools should be soft.”

Not moving your bowels as frequently as you’re used to can lead to uncomfortable symptoms like bloating, straining and rectal or abdominal pain, says DaVee. While anyone can experience constipation, people with proctitis, irritable bowel syndrome or scar tissue in the intestinal tract may be particularly prone to harder-to-pass stools.

The Bottom Line​

Drinking a warm beverage, going for a short walk, eating a high-fiber breakfast or simply making a date with the bathroom are easy strategies you can do before 9 a.m. to help you poop. “[Regular bowel movements] show us that your digestive system is working well and that you are likely eating a well-balanced diet with enough fiber and hydration,” says Rao.

Just remember: your normal is unique. If you’re frequently constipated or find yourself straining, don’t ignore it. A healthcare provider can help uncover the cause and create a personalized plan to make things smoother—literally.