![]() ![]() (No wonder many doctors deem physical activity the top activity to help you poop.) Aim for-or work up to-150 minutes of moderate-intensity aerobic activity or at least 75 minutes of vigorous-intensity cardio per week, plus two total-body resistance training sessions. "It helps the canoe move briskly downstream instead of lingering too long," Bulsiewicz says. Move Your Body: Regular exercise can help stimulate the muscles in the digestive tract and promote regular bowel movements.If it's darker and more like apple juice, drink up. It should be pale yellow (similar to lemonade) or lighter. You can tell that you're hydrating enough by looking at your urine. Since normal poop is 74% water, per an October 2021 study in Nutrients, water intake can make a big difference in the texture of your stool-and how easy it is to pass. When you don't drink enough water, your canoe will get stuck on the rocks," he says. Stay Hydrated: In that same boat reference, Bulsiewicz says that H2O helps "float the poo canoe down the river.Add high-fiber foods to your next supermarket list to make hitting your 28- to 34-gram-per-day fiber goal easier. Insufficient fiber intake can lead to constipation or irregular bowel movements. Eat a Fiber-Rich Diet: Bulsiewicz likes to compare fiber to "a canoe that floats your poop through your intestines." A well-balanced diet with fiber-rich foods such as fruits, vegetables, whole grains, seeds, nuts, beans and legumes can help promote regular bowel movements. ![]()
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