One of the simplest—and most overlooked—tips costs almost nothing.
Placing your feet on a small footstool while sitting on the toilet raises your knees above your hips.
This changes the angle of the rectum and often makes bowel movements easier.
Many people notice a difference almost immediately.
Another helpful habit is responding when you feel the urge to go.
Ignoring that urge repeatedly can gradually make your body’s natural signals less effective.
8. Build a Consistent Routine
Your digestive system likes routine.
Many people naturally feel the urge to have a bowel movement shortly after breakfast because eating activates what’s known as the gastrocolic reflex.
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Instead of rushing out the door, try setting aside a few quiet minutes at the same time each morning.
It may feel slow at first.
But consistency often works better than searching for quick fixes.
9. Ground Flaxseed and Psyllium
Ground flaxseed adds both fiber and healthy fats.
The important word is ground.
Whole flaxseeds often pass through the digestive system largely intact.
Psyllium is another excellent option.
It is one of the best-studied fiber supplements available and has been shown to improve constipation for many people—as long as it’s taken with enough fluids.
