5 Tricks for Making Healthy Poos a Regular Occurrence

It’s time for a splash of toilet talk.

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Nothing kills the vibe of a first date or family gathering like constipation. It turns visits to the bathroom into a chore, causes abdominal and lower-back discomfort and may even result in hemorrhoids or anal fissures. What a pain in the butt! But even though 52 per cent of Canadians say they suffer from occasional constipation and 50 per cent think it affects their ability to live their best life, poo talk is still taboo with nine per cent of Canucks insisting they’d rather swim with sharks than mention their BMs.* Seriously.

Well, it’s time for that mindset to change, because healthy poo is integral for a healthy you. Follow these steps to make your bathroom breaks a poositive experience.

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1. Watch what you eat.

People with constipation often struggle to pass hard, dry poo. Keep the wheels in motion with high-fibre foods that hold liquid in your gut so your poo stays soft. You can find fibre in most plant-based foods. Give these natural ingredients a try:

  • Vegetables and fruits (including dried fruits and smoothies)
  • Whole grains—from bread and cereal to pasta, oats and brown rice
  • Beans, split peas and lentils
  • Nuts
  • Chia seeds and ground flax seeds (add them to yogurt, smoothies and baking)

If you’re picking up packaged food, check the nutrition label for four grams of fibre per serving or 15 per cent of your daily required value.

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2. Stay hydrated.

In order for fibre to hold liquid in your poo, you need to be taking in enough fluids in the first place. And the more fibre you eat, the more liquid you need, since excess fibre can cause gas and cramping. Make sure you drink plenty of water throughout the day and eat water-rich foods. These veggies and fruits are made up of at least 90 per cent water:

  • Vegetables: Cucumber, lettuce, zucchini, celery, bell peppers, cauliflower, tomatoes
  • Fruits: Watermelon, strawberries, cantaloupe

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3. Let it go.

While occasionally holding in your poo is OK, doing it regularly can lead to constipation. Try to curb your fear of public washrooms or pooping when friends and loved ones are nearby—or simply ask your family to give you some privacy when nature calls. Everyone poos; it’s no big deal.

4. Prioritize exercise.

Sitting at your desk all day can lead to a sluggish digestive tract. Try to get in a daily workout or walk to improve muscle tone (which is important for normal bowel movements) and to keep food moving through your system.

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5. Try a natural laxative.

Even if you take all the right steps, constipation could still pop up at an inopportune time—like day one of your first trip in months. For gentle relief from occasional back-ups, try a natural laxative like SENOKOT®. It’s the #1 trusted laxative by Canadian shoppers** and moves things along through the night so you can start your day feeling light and refreshed. You have several options:

Senokot Product Img 1000x750Photo Credit: SENOKOT® Canada

Tablets: SENOKOT® Regular Strength, Extra Strength and Dual Action (including a stool softener) come in a range of package sizes, making them perfect for travel.

Gummies: SENOKOT® Laxative Gummies come in two flavours (mixed berry and blueberry pomegranate) and are chewable.

Tea: SENOKOT® Laxative Tea is made for sipping and contains caffeine-free chamomile and cinnamon.

Healthy poo, healthy you! For more information on SENOKOT®’s range of gentle laxatives, visit senokot.com.

*Study by SENOKOT® | ** SENOKOT® voted Most Trusted Laxative Brand by Canadian Shoppers in the 2020 BrandSpark® Most Trusted Awards.

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Best Health Canada
Originally Published in Best Health Canada