What Counts as Constipation?
- Having to strain to poop
- Having hard or lumpy stools
- Feeling like you haven’t gotten it all out
Who Should (and Shouldn’t) Try It?
Kethu says blowing bubbles through a straw may make sense if you struggle to empty your bowels without straining, feel like you can’t completely evacuate them, or tend to hold your breath or clench while pooping.
When you have infrequent hard stools, it may not be as useful, he says.
Blowing bubbles often works best when combined with other “good toilet mechanics,” Kethu says, including:
- Propping your feet up on a small stool to “straighten the rectal angle”
- Leaning forward
- Timing bathroom visits after meals when your colon is more active
If you have persistent constipation or heart disease and feel like you often need to strain to poop, Kethu says, you should see a doctor, “rather than relying on a breathing trick alone.”
Other Ways to Relieve Constipation
- Eat 25 to 35 grams of fiber per day, especially from fruits, vegetables, and whole grains.
- Add a fiber supplement, like psyllium, if it’s difficult to get enough fiber from your diet.
- Drink plenty of water every day.
- Exercise regularly.
- Don’t put off going to the bathroom; poop when your body tells you it’s time.
You can use an over-the-counter osmotic laxative, such as polyethylene glycol (MiraLax), if needed, Kethu says.
When these tips don’t help, it may be time to see a doctor. Other signs that merit an office visit include constipation that keeps getting worse, or experiencing bleeding, weight loss, or new changes in your bowel movements, he adds.
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