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How to make your bowel movements smoother naturally can be done easily at home. These methods are also relatively simple because you only need to change your lifestyle, starting from consuming lots of fiber-rich foods or drinks to exercising regularly.

A person is said to have difficulty defecatingwhen the frequency of bowel movements is less than 3 times a week with small, dry, and hard stool texture. People who experience constipation also usually need to strain and feel pain when defecating.

This condition certainly causes discomfort so it needs to be treated properly so that defecation can return to normal. Ways to facilitate bowel movements can be by taking laxatives. However, before taking medication, you can try natural ways to facilitate bowel movements first.

Here's How to Facilitate Defecation Naturally

How to facilitate bowel movements naturally can be done by consuming foods that facilitate bowel movementsthat are rich in fiber. This is because fiber can make stools soft so that they are easy to remove. 

In adults, the fiber intake needed to facilitate bowel movements is around 22–34 grams per day. In addition to consuming fiber, bowel movements can also be smooth by consuming certain drinks and changing your lifestyle to be healthier.

To be clear, here are ways to smooth bowel movements naturally that you can take:

1. Consuming various types of fruit

To overcome constipation, you should get used to consuming fruits that are rich in fiber every day. The choices are varied, such as strawberries, apples, pears, kiwis, oranges, apricots, peaches, and plums.

In addition to being rich in fiber, these fruits also contain laxatives or natural laxativesso they can be used as one way to facilitate bowel movements.

2. Consuming high-fiber vegetables

Like fruits, vegetables can also be used as food to overcome constipation because of their high fiber content. Vegetable choices that are rich in fiber are spinach, broccoli, corn, Chinese cabbage, and carrots.

In 100 grams of spinach contains 2.2 grams of fiber, while in 100 grams of broccoli there are 2.6 grams of fiber. 

3. Consuming nuts

How to facilitate bowel movements naturally through food can be by consuming nuts, such as red beans, peas, white beans, and soybeans. This is because nuts contain soluble and insoluble fiber that can improve digestive tract health and soften stool. Thus, stool becomes easier to remove. 

The amount of fiber contained in beans depends on the type. Generally, 1 cup of beans contains about 10 grams of fiber.

4. Consume whole grains

Consuming whole grains, such as cereals or breads made from whole grains, and brown ricecan also facilitate bowel movements. Because, in addition to being high in fiber, these grains also contain complex carbohydratesand are low in fat so they are good for your health.

5. Drink more water

The next natural way to facilitate bowel movements is to increase your consumption of waterso that the stool becomes softer. Therefore, you are advised to consume at least 2 liters or 8 glasses of water per day.

6. Drinking coffee

The effect of drinking water in facilitating bowel movements will be better if balanced with drinking coffee. This is because the caffeine content in coffee can stimulate the muscles in the digestive tract to contract, making stool easier to remove.

However, do not drink too much coffee because this can also trigger dehydration.

7. Do regular exercise

Don't forget to exercise regularly. If you are not used to exercising, try starting by walking for 10-15 minutes every day. After that, try other sports, such as jogging, cycling, yoga, or swimming.

Regular exercise is important because this activity can help maintain digestive tract health and increase bowel movements, thereby helping to overcome constipation.

8. Stop the habit of holding in bowel movements

The next way to make bowel movements smoother naturally is to stop the habit of delaying or holding in the urge to defecate. When you hold in a bowel movement, the large intestine will absorb more water in the stool, making the stool texture harder and difficult to remove.

9. Manage stress well

Stress can worsen constipation because it can tense the muscles in the digestive tract and disrupt bowel function. Therefore, you need to manage stress well so that bowel movements can be easier and smoother.

That's how to make bowel movements smoother naturally that can be taken. You can take laxatives if the various methods are not effective in overcoming constipation, but must be according to the instructions on the packaging or based on a doctor's recommendation.

Do not take laxatives continuously or too often because this can cause diarrhea, intestinal obstructionand an imbalance of salts and minerals in the body.

If you don't want to rely on laxatives that make your stomach cramp, there is a more natural and safe solution, namely consuming high-fiber drinks.

For more effective results, choose a fiber drink containing senna leaves (Cassia sennae folium extract), rhubarb root (Rheum officinale radix extract), fennel fruit (Foeniculi vulgare fructus extract), and licorice root (Glycyrrhiza glabra radix extract). The natural fiber in this drink can soften the stool so that it is easy to remove without excessive heartburn.

Keep in mind, this fiber drink is not a medicine and is not for daily consumption. Make sure you consume it only when needed, namely when experiencing constipation.

If various ways to facilitate bowel movements naturally have been applied and you have taken laxatives according to the rules but still have difficulty defecating, you should consult a doctor. Consultation can be done easily without face-to-face contact via Chat with a Doctor.

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