Easing the strain: put your feet up for constipation

Top bowel tips

  • drink plenty of water
  • avoid caffeine
  • eat fibre
  • exercise
  • go when you feel the first urge
  • after breakfast, sit on the toilet for 15-20 minutes and wait for the ejection reflex- which does exactly what it says
  • take your time on the toilet
  • raise feet on a stool, lean forwards
  • don’t hold breath, ssss, grrrr, or moo
  • do a pelvic floor contraction when the bowel movement is done to encourage complete closing
  • congratulate yourself on releasing the poo hostage