How To Not Get Constipated!

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How to not get constipated, over the holidays, or ever, really!

Dr. Kelly showing good pooping position. Her knees are higher than her hips, she is leaning slightly forward and is RELAXING her pelvic floor.
Learning good pooping position is one key part of how to not get conspitated over the holidays. Read on for more!

What’s worse than stressful travel over the holidays?

Getting constipated while on holiday. That’s worse.

I’ve been there. And I want to share 4 KEY TIPS to how to not get constipated.
This might just save your holidays…or change your life, in general.

You’re welcome, in advance 🙂

4 KEY tips for How to Not Get Constipated

1. Drink Up, Buttercup

I’ve said it once, I’ve said it hundreds of times, and I’ll say it hundreds of times more. Most of need to drink more water.

Read this earlier post for more info, but in general, take your body weight in pounds. Now divide that by 2. This is the number of fluid ounces that you should be shooting to take in EVERY DAY!

So if I weight 150#, I should be drinking 75 fluid ounces every day, and 75% of it should be non-caffeinated and non-alcoholic.

Any less than this, and my body can’t move the ‘stuff’ from my stomach to the rectum. And if the ‘stuff’ moves slowly, then it spends more time in the large intenstine, where it gets drier still.

Remember, no amount of laxative or fiber will help you poop better if you don’t have enough fluid intake.

2. Eat fiber. REAL fiber. Not just processed food.

I’m sorry to say, but no matter how delivious WonderBread may be, it will not help you have a great poop. (I do have a GREAT story about WonderBread though…remind me to tell you about it sometime…)

Great poops need real fiber. They need vegetables & real whole grains. Celery, Broccoli, Cabbage. The list goes on.

Fiber is as important as water is to move ‘stuff’ from stomach to rectum, as too little, and things move sluggish (and get constipated)…but too much (or ‘enough’ fiber but with NOT ENOUGH WATER), and things get sluggish (and we get constipated).

Real fiber is better than fake (powders, etc), and ANY fiber needs a hydrated body to work within.

3. Consider Coffee

Coffee, and other specific carriers of Caffeine, are stimulants to the digestive system.

Use this judiciously to help ‘move things along.’

Other stimulants can be chocolate, high fat foods, or meals on empty stomachs.

4. Assume The Position

Yep, there’s an ideal poop position. My video gives a nice summary, but the gist is:

A. Quite, relaxed environment.
B. Knees higher than hips (feet supported on a Squatty Potty or similar device)
C. Lean slightly forward
D. Relax, breathe into belly. Bear down to drop and open the rectum and pelvic floor if you know how…and if you don’t know how, see a PT or buy my Signature Series to learn!

FUN FACT! Did you know that sometimes people think they are pushing out poop…but they are actually accidentally doing a kegel instead? This actually holds the poop in and contributes to the conspitation!

AND ANOTHER FUN FACT! Have you ever wondered how your bottom tells you if you have to fart, poop, or diarrhea? Your internal anal sphincter is AMAZING, and one of the most sensitive parts of your body. It is able to communicate to your brain to tell you a. release gas, b. go poop when you can or c. RUN! YOU HAVE DIARRHEA AND NEED TO POOP NOW. More on this another time.

Third Fun Fact for the Win! Constipation and Urinary Incontinence are actually super closely linked! This makes sense to pelvic PTs, but you’ll often find that if you improve your fluid intake, so that you can poop easier, that mild cases of urinary urgency and leakage resolve! Amazing. Check out this post for what your poop should look like.

Thanks for Reading!

Check out my Pelvic Floored Signature Lecture Series for a much more in depth training of how your current pelvic floor musce status could be contributing to your pain, incontinence, constipation, pelvic organ pressure, or sexual dysfunction complaints. The program includes 12 mini lectures, and 12 progressive exercise programs that I developed based upon current research, as well as my 16 years of experience in pelvic health. You can stream them as often as you’d like from the privacy of your home

A full pelvic floor physical therapy program, for less than the price of one standard in person PT evaluation!

What other motivation do you need? Did I mention that for every 4 courses I sell, I will donate one to a person in need, through my People Before Profits Program. I am so proud of this. By buying my program you are not only helping yourself (or your loved one), but also someone in need.

If buying my program isn’t in the cards right now, no worries! Please join my mailing list to be kept up to date on other free tips for your best pelvic health! My AMAZING blog posts are filled with practical tips for improving your pelvic (and overall) health prenatally, postpartum and beyond! Mailing list subscribers also get exclusive discounts to Pelvic Floored products, and access to subscriber only events!  Don’t miss out!  Sign up Today! 

Thanks for reading!

xoxo, Dr. Kelly

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