Mailbag: Constipated? Try My “Path to Better Pooping”

By Dr. Scott Olson, ND Posted August 8, 2023

“Constipation relief?”

– Mark

Hi Mark,

Constipation is the worst. It leaves you feeling bound up and miserable.

Many doctors think it’s okay to only go to the bathroom once or twice a week.

I absolutely disagree.

Most animals in the wild go to the bathroom a LOT more often than we do, typically right after every meal. And they rarely battle constipation.

This is because animals naturally eat foods that keep their digestive system working. But most PEOPLE eat a lot of garbage, processed foods that tend to slow things down.

The good news is, if you’re one of those folks who have trouble going nearly every time you sit on the toilet, there ARE easy ways to fix the problem.

Dr. Scott’s Path to Better Pooping

• Start with water. Your stool should be about 70 percent water. But many of us don’t drink ENOUGH—leading to constipation. My best trick for getting enough water is to grab a tall, one-liter bottle and drain it twice a day.
• Diet. Most Americans are woefully low in fiber. On average, adults typically only get about 8 grams daily. And that’s a set-up for constipation. But science suggests you should get at least 22 grams daily. Bran or psyllium are often recommended to boost fiber. These products can work, but I prefer to simply eat more vegetables. But remember to take it slowly, ramping up the fiber-rich veggies in your diet over a week or two to avoid getting gassy.
• Probiotics. Somewhere between 50 and 80 percent of your stool is bacteria. A healthy microbiome (the bacteria that live in your gut) is vital for regular bowel movements. To support your body’s bacterial balance, eat more fermented foods such as yogurt, kefir, unpasteurized sauerkraut, and miso. You can also take a probiotic supplement.
• Exercise. I see people walking outside every day with their dogs to get them to go to the bathroom. The ritual works because being active is a natural constipation fighter, causing things to get moving in the digestive tract. Exercise after dinner or first thing in the morning—both are great ways to keep your bowels moving smoothly.
• Drug check. Many medications have constipating side effects. Some of the most common culprits are anti-depressants, antihistamines, blood pressure pills, and cholesterol-lowering meds. But the worst offenders by far are opioid painkillers. Talk with your doctor about other options if you suspect your medications are causing your constipation.
• Laxatives. It might surprise you to learn that you can become dependent on laxatives and have a hard time getting off. They should only be used for occasional constipation and never as a daily habit. I prefer using magnesium (500 milligrams) or vitamin C (1000 to 2000 milligrams) as a laxative.

A little patience and following my path to better pooping should get things moving along shortly (and keep them moving too).

P.S. If you find yourself wondering if your probiotic is ACTUALLY doing its job, you’re in good company. In fact, it’s a question I get asked a lot. And I’ve got answers… 6 Ways to CONFIRM Your Probiotic Is Working.

Written By Dr. Scott Olson, ND

Nearly 25 years ago, failed mainstream medical treatments left Dr. Olson in constant pain – and his health in ruins. And that’s when he did something REVOLUTIONARY. He began his career in medicine – and dedicated his life to uncovering the true, underlying causes of disease.
Through his innovative medical practices in Tennessee and Colorado, Dr. Olson has helped cure countless seniors from across America of arthritis… heart disease… diabetes… and even cancer. All without risky prescription drugs or painful surgeries.

View More By Dr. Scott Olson, ND