Let’s get real. A good poop makes or breaks your whole day. And contrary to what’s probably being said in your group chat, daily, quality bowel movements are attainable for everyone. Yes, even hot girls!

According to the American Gastroenterological Association (AGA), around 16% of adults in the United States experience constipation—but we believe that number may be even higher, due to the stigma around poop leading people to under-report.

If we want to help everyone enjoy the relief of regular bowel movements, we have to lose the shame and stigma around poop. Everyone does it, and it’s critical to our health. So say it with us: Poop! Poop! Poop!

Understanding Bowel Movements

Regular poops are part of a healthy gut—which supports everything from immune function, to mental health (yep—the gut and brain are connected!), to metabolic health. And when we talk about regular poops, note that it looks different for everyone. But anywhere from three times per day to three times per week is considered normal, and the quality of the poop itself is important—stool should be soft and easy to pass. Too hard or dry may indicate constipation, and too loose or watery may indicate diarrhea.

Regular bowel movements are important for ensuring the health of the colon, as persistent constipation can lead to really not-fun complications. Pooping helps eliminate toxins from the body, ensures that nutrients from food are properly absorbed into the body, and supports the healthy balance of gut bacteria.

Made up of our stomach and intestines, the GI tract is responsible for digesting food and preparing it to be absorbed into the bloodstream. This is how we get nutrients from what we eat. Then, wastes (aka toxins and any undigested food) are removed from the bloodstream and excreted from the body via our poop.

How often you poop depends on a variety of factors, including your diet, hydration, and lifestyle. Diets rich in fiber (from whole grains, legumes, fruits, vegetables and nuts) help with bowel regularity, while diets that lean heavily on processed foods, added sugar, and sodium are more likely to make you constipated. Being well-hydrated and drinking enough water can help make your stool softer and easier to pass. Regular exercise can also help you poop with more frequency—get moving to get…moving, ya know?

Are you wondering, “What #poopgoals should I be striving for?” Of course you are! While everyone’s body is different, a once-daily bowel movement is an attainable benchmark to target to reap the benefits, and alleviate the uncomfortable symptoms of constipation.

How to Help Poop Everyday + Stay Regular

1. Increase your fiber intake! Studies have shown that getting at least 25g of fiber daily will decrease constipation. Whole grains, fresh veggies, and beans are all good sources of fiber.

2. Hydrate! Drink plenty of water throughout the day - between 1.5 - 2.0 liters of water per day minimum.

3. Get moving and grooving. Physical activity helps food pass through the large intestine quicker. Because of the reduced time, your body will not absorb as much water from your stool and you’ll find it easier to poop.

4. Change position on the toilet if things aren’t working out. Get creative! Putting your feet up on a stool or on the toilet seat relaxes the muscles you use to poop, while also elevating the part of your colon that makes for easier emptying of the bowels. It also makes you feel like a fun frog.

5. Probiotics. Yes, probiotics help you poop! Basically, a happy, diverse gut microbiome reaps benefits across your digestive system. Studies have shown that probiotics, and the strains of bacteria they promote in the gut, can help reduce symptoms of constipation. You can use Synbiotic+ with probiotic strains LGG® & BB12® to support healthy bowel regularity.*

By now, we hope you’ve taken away that poop isn’t a dirty word—it’s a critical part of our health, and nothing to be ashamed of! If you’re having poop probs, try our suggestions above, and if you’re still struggling with constipation, let your doctor know. Feel no shame! Talk their ears off about it!

Remember, eat your fiber, keep up the movement, and happy squatting!

References:

1. Roberfroid M.B., "Prebiotics and synbiotics: the therapeutic potential…." Gastroenterology Clinics of North America, 1998.

2. Flora G, Gupta D, Tiwari A. "A Review on Lead Toxicity:...." Journal of Environmental Pathology, Toxicology and Oncology, 2012.

3. Tabbers MM, de Milliano I, Roseboom MG, Benninga MA. "Probiotics for…Constipation: A Review of Randomized Controlled Trials." Journal of Clinical Gastroenterology, 2011.

4. National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK): "Treatment for Constipation.

5. National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). "Eating, Diet, & Nutrition for Constipation"