How to make self go toilet? A comprehensive guide to effective relief

September 24, 2025 •

3 min read

According to the National Institute of Diabetes and Digestive and Kidney Diseases, millions of Americans experience constipation regularly. When you're backed up, knowing how to make self go toilet is key to finding relief and resuming normal digestive health with safe, natural, and effective strategies.

Quick Summary

Encourage gentle bowel movements by increasing water intake, adding fiber-rich foods to your diet, and engaging in light exercise, alongside using positional techniques and abdominal massage.

Key Points

Hydrate adequately: Drink plenty of water throughout the day to soften stools and aid their passage [1, 3].
Boost fiber intake: Incorporate more fruits, vegetables, and whole grains into your diet to add bulk to your stool [1, 3].
Stay active: Regular, gentle exercise like walking or yoga can stimulate intestinal muscles and promote regularity [1, 3].
Use a squatting position: Elevating your feet while on the toilet can straighten the rectum, making it easier to pass stool [3].
Establish a routine: Training your body to have a bowel movement at the same time each day can improve consistency [3].
Explore natural remedies: Options like prune juice, coffee, or a gentle abdominal massage can offer immediate relief [3].
Know when to seek help: If constipation persists for more than a few weeks or is accompanied by severe symptoms, consult a doctor [2].

Understanding the Root Causes of Constipation

Constipation can be caused by various factors, including lack of fiber, dehydration, a sedentary lifestyle, ignoring the urge to go, changes in routine, and certain medications [1, 2]. Understanding these causes is the first step in addressing the issue.

Immediate Strategies for Relief

When you need quick relief, several methods can help stimulate a bowel movement [3]. These include maximizing hydration, leveraging physical activity, and utilizing the squatting technique.

Maximize Your Hydration

Dehydration is a major cause of constipation. Drinking plenty of water helps soften stool [1]. You can also try a large glass of warm water, prune juice (which contains sorbitol, a natural laxative), or water with lemon juice to stimulate the digestive system [3].

Leverage Physical Activity

Moving your body helps stimulate the muscles in your intestines [1]. A brisk walk or gentle abdominal twists and stretches can encourage bowel movements [3].

The Squatting Technique

Using a footstool to elevate your feet while on the toilet can mimic a squatting position, which helps straighten the rectum and make elimination easier [3].

Long-Term Solutions for Regularity

For lasting digestive health, incorporate these changes into your daily routine. This includes gradually increasing fiber intake, incorporating probiotics, and establishing a regular toilet routine [1, 3].

Increase Your Fiber Intake Gradually

Fiber adds bulk to stool, promoting regular bowel movements. Aim for 25-38 grams daily, including both soluble and insoluble fiber [1]. Good sources include oats, beans, apples, carrots, whole grains, nuts, and seeds [3].

Incorporate Probiotics

Probiotics are beneficial bacteria that support a healthy gut. Fermented foods like yogurt, kefir, sauerkraut, and kimchi, or probiotic supplements, can help maintain a balanced gut environment [3].

Establish a Regular Toilet Routine

Setting a consistent time each day for a bowel movement, such as after waking up or eating, can help regulate your system. It's also important not to ignore the urge to go [3].

Comparing Natural vs. OTC Remedies

Navigating constipation relief options can be challenging. The table below compares common natural and over-the-counter (OTC) remedies.


Remedy Type	Examples	How it Works	Pros	Cons
Natural	Water, fiber, prunes, coffee	Hydrates stool, adds bulk, stimulates contractions	Gentle, part of a healthy diet, low risk of side effects	May take longer to work, effectiveness varies
Bulk-Forming Laxatives	Metamucil, Citrucel	Adds bulk to stool, similar to natural fiber	Very gentle, few side effects	Requires ample hydration, can cause gas/bloating
Osmotic Laxatives	Miralax, Milk of Magnesia	Draws water into the colon to soften stool	Effective for chronic constipation, generally safe	Dehydration if not enough water is consumed
Stimulant Laxatives	Dulcolax, Senokot	Forces intestinal muscles to contract	Powerful, works relatively quickly	Not for long-term use, can cause cramping and dependency

For more information on digestive health, consult an authoritative source such as the National Institute of Diabetes and Digestive and Kidney Diseases [1].

Conclusion: Finding the Right Approach for You

Effective constipation relief often involves combining dietary and lifestyle changes. Increasing fiber and fluids, exercising regularly, and maintaining a routine are fundamental. Natural options like prunes can offer immediate relief, and OTC laxatives provide reliable solutions for occasional use. Consult a doctor for persistent constipation or severe symptoms [1, 2, 3].

Frequently Asked Questions

For a rapid effect, drinking a warm beverage like coffee or prune juice can stimulate a bowel movement. A gentle abdominal massage or using a squatting position on the toilet can also provide quick relief [3].

Foods rich in fiber, such as prunes, kiwi, and figs, are excellent. Drinks like warm water, coffee, or herbal teas can also stimulate your digestive system. Ensure you're also drinking plenty of plain water [3].

Over-the-counter laxatives can be effective for occasional constipation but are not recommended for long-term use. Different types work in various ways, so consult with a pharmacist or doctor to choose the right one and use it as directed [3].

You can improve your toilet posture by elevating your feet on a small footstool. This helps align your body into a more natural squatting position, which can relax the muscles and make it easier to pass stool without straining [3].

Yes, regular exercise is highly beneficial. Physical activity increases blood flow and stimulates the muscles in your intestines, helping to move waste through your digestive tract more efficiently [1, 3].

The time it takes for home remedies to work can vary. For some, a glass of prune juice or coffee may work within a few hours, while increasing fiber intake may take a few days or weeks to regulate your system fully [3].

You should see a doctor if your constipation lasts more than three weeks, is accompanied by severe abdominal pain, unexplained weight loss, or if you notice blood in your stool. These symptoms could indicate an underlying medical condition [2].