3 Ways to Reduce the Frequency of Defecation

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3 Ways to Reduce the Frequency of Defecation
3 Ways to Reduce the Frequency of Defecation

Are you planning to climb a mountain? On a small plane? Or tired of having to go back and forth to the bathroom? This article will show you how to break the habit of going to the bathroom often, no matter what situation you're in. However, keep in mind that ignoring abdominal pain can make you constipated, which is just as bad, or even worse, frequent trips to the bathroom.


Method 1 of 3: Adjusting Your Diet

Poop Less Often Step 1
Poop Less Often Step 1

Step 1. Monitor the type and amount of food you consume

Frequent bowel movements can indicate you are allergic or can not tolerate certain foods.

Keep a food journal. Write down all the foods you eat and when you eat them. Also, note when your stomach hurts. Eventually you will see some kind of pattern. For example, maybe every time you eat spicy food, you feel heartburn more often

Poop Less Often Step 2
Poop Less Often Step 2

Step 2. Eat only at mealtimes

Enjoying snacks can increase the amount of waste you have to remove from the body. So, eat in moderation.

Poop Less Often Step 3
Poop Less Often Step 3

Step 3. Do not overdo it when consuming dairy products

Inability to digest lactose or lactose intolerance is a common problem in adults. People who have this problem cannot dissolve the lactose sugar contained in dairy products. Symptoms include abdominal pain, bloating and diarrhea.

  • Maybe you can still eat cheese. Some people with lactose intolerance can still tolerate cheese because many types of cheese contain less lactose. In general, the older the cheese, the less lactose it contains.
  • Check the labels of dairy products. Lactose is a type of sugar, so the less sugar a dairy product contains, the less lactose it contains.
Poop Less Often Step 4
Poop Less Often Step 4

Step 4. Avoid coffee and other caffeinated drinks

Caffeine stimulates the muscles that function to produce stool.

  • Try replacing caffeinated drinks with water, juice, or tea.
  • Try reducing the caffeinated drinks you drink every day. For example, reduce coffee consumption from 4 cups to 2 cups a day. As an alternative, try coffee with less caffeine.
Poop Less Often Step 5
Poop Less Often Step 5

Step 5. Reduce consumption of high-fiber foods

Consumption of high-fiber foods in excessive amounts makes the stomach ache more often. If you are used to eating too many fruits and vegetables, you should reduce them. The Centers for Disease Control in the United States recommends consuming 2.5-3 cups of vegetables per day for adults who exercise less than 30 minutes per day. Those who exercise more often can eat more vegetables.

  • Foods that are high in fiber include:

    • Raspberries
    • Pear
    • Apple
    • Spaghetti
    • Barley
    • Bran flakes
    • Oatmeal
    • Split peas
    • Lentils
    • Nuts
    • Artichoke
    • Green beans
    • Broccoli

Method 2 of 3: Making Changes to Lifestyle and Health

Poop Less Often Step 6
Poop Less Often Step 6

Step 1. Make a list of the medications you are taking

Many medicines make you sick to your stomach more often or cause diarrhea. Try checking the labels. If diarrhea or increased urge to defecate is listed as a side effect, consult your doctor if you experience these symptoms.

  • Adderall has the side effect of diarrhea.
  • Metformin, a drug commonly used to control diabetes, can also cause diarrhea. Check with your doctor if you experience severe gastrointestinal symptoms while taking metformin.
  • Other drugs that can also cause diarrhea include misoprostol, laxatives, and stool softeners.
Poop Less Often Step 7
Poop Less Often Step 7

Step 2. Don't drink too much alcohol

Alcohol can cause diarrhea and exacerbate digestive problems such as Irritable Bowel Syndrome (IBS).

Poop Less Often Step 8
Poop Less Often Step 8

Step 3. Manage your stress level

Stress can make you feel sick to your stomach more often and cause diarrhea. People often feel anxious because of relationship problems, financial circumstances, exams at school or university, or other big things in life.

  • Avoid things that can trigger stress. These efforts include changing travel routes to avoid congested areas, or avoiding unpleasant coworkers.
  • Value your time. Try saying no when someone asks for help with sudden work or other activities you really can't do because you don't have enough time.
  • Communicate with respect. When a neighbor is hosting a basketball tournament at their house and disrupting traffic in your neighborhood, try politely asking your neighbor to do something about it. Maybe she could ask the parents of her child's friends to park the car further away.
  • Dare to talk about how much time you can allocate to a project, conversation, or other activity. For example, if a coworker approaches you when you're about to leave for a meeting, politely say that you only have 5 minutes.
  • Try to forgive and don't dwell on what happened. Anger and resentment consume your energy. Try to bring in the person who has wronged you and tell the truth about everything. Be aware that their response may not match your expectations. Sometimes shrugging and moving on is the best thing you can do.
  • Try to be flexible and adaptable. While it's important to make plans, sometimes life brings unexpected surprises. Try asking yourself if having a tidy home is really important or if just a clean house is enough. Evaluate whether you'll still be upset about these things five years from now.

Method 3 of 3: Seek Advice from a Medical Professional

Poop Less Often Step 9
Poop Less Often Step 9

Step 1. Know when you are pooping too much

In general, bowel movements several times a day is more than normal, especially if these changes occur suddenly. An increase in the frequency of bowel movements or a change in the consistency, volume, or appearance of stools can signal certain health problems.

Poop Less Often Step 10
Poop Less Often Step 10

Step 2. See a doctor if these bowel problems are accompanied by abdominal pain, discharge of mucus, pus or blood

Tell your doctor about your bowel habits and what the consistency, frequency and appearance of your stools usually look like.

Poop Less Often Step 11
Poop Less Often Step 11

Step 3. Understand the diseases that can cause increased frequency of bowel movements

  • Celiac disease is the result of the immune system's reaction to the gluten contained in wheat, barley and rye products. If this is your problem, we suggest you switch to a gluten-free diet.
  • Crohn's disease is inflammation of the digestive tract. This disease can affect any part of the digestive system from the mouth to the anus.
  • Hyperthyroidism, which is also known as an overactive thyroid, can cause diarrhea and changes in the frequency of bowel movements.
  • Hypothyroidism can cause constipation.
  • Irritable bowel syndrome (IBS) can cause constipation and diarrhea. You can also experience problems with your skin, joints, eyes, and bones.
  • Ulcerative colitis is another inflammatory problem that can affect only the large intestine. Blood tends to be associated with this disease.
  • Many medicines can cause changes in the frequency of bowel movements.

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