- Swap laxatives for fiber-rich foods, like fruits and beans, to support natural digestion.
- Stay hydrated—water softens stools and keeps things moving smoothly.
- Walk daily and consider supplements like prebiotic fiber to ease the laxative transition.
Laxatives can be a helpful aid for when you’re feeling especially constipated. However, taking them long-term could make your body dependent on them, so it’s important to slowly stop using laxatives once your bowel movements are more regular. This can be tricky, because no one wants to return to the discomfort of being unable to go, so an expert is here to help.
Gastroenterologist Will Bulsiewicz, MD, took to Instagram to share how you can healthily and safely wean yourself off of laxatives. From focusing on certain nutrients to swapping out your supplement, here are four habits to prioritize.
1. Focus on High-Fiber Foods
While nine out of 10 people don’t eat enough of it, if you’re struggling with regularity, fiber should be your best friend. The gastroenterologist is pro-high-fiber diet for its gut-health benefits.
“Keep the high-fiber foods,” Bulsiewicz emphasizes. “Fiber helps to keep things moving through.”
Plus, fiber assists in healthy weight maintenance and regular intake can lower your type 2 diabetes and colorectal cancer risk. Focus on high-fiber foods like fruits, vegetables, beans and oats for satisfying meals that support your digestive system and overall health.
2. Stay Hydrated
If you’re constipated, a reason could be your water intake, or lack of it. Not drinking enough water can cause harder stools, making it more difficult to pass through and out.
“Drink lots and lots of water,” he shares, adding a much-needed visual metaphor: “Make water the driving beverage during your day—you want to float that log down the river, okay?”
Honestly, we couldn’t explain that any better. And while drinking enough water is important, you can also meet your water goals by incorporating more hydrating foods into your diet, like watermelon, cucumber, tuna and plain Greek-style yogurt.
3. Prioritize Movement
One of the best lifestyle hacks to help you poop is by simply walking and moving your body more. Walking after meals can assist in healthy gut motility, or the movement of food through your digestive system.
“I would love for you to get as close to 10,000 steps per day as possible, ideally outdoors. Lots of movement, lots of activity,” he says.
Walking provides many benefits outside of healthy digestion, like boosting energy levels, supporting heart health and improving blood sugar levels. Nearly 10,000 steps a day is great, but incorporating walking into your regular routine—no matter what number you hit—is enough to reap the benefits. For example, one study shows that 20 minutes of walking after a meal can help with digestion.
4. Consider a Supplement
If you enjoyed the ease of taking a daily laxative, there are supplements that can help aid in regular bowel movements to replace it in the short-term. Bulsiewicz recommends a prebiotic fiber supplement or a magnesium oxide supplement to keep things moving.
“Titrate up the magnesium oxide while simultaneously titrating down the [laxative],” he explains. “Allow the magnesium oxide to come on board, ideally withdrawing the [laxative] and then over time, you’ll see what you need in terms of the magnesium oxide.”
The gastroenterologist notes that it’s important to talk to a healthcare provider to see if supplementation is right for you and your lifestyle.
Our Expert Take
There are many ways to ease constipation without a laxative. High-fiber foods and staying hydrated are important aspects to a gut-friendly eating pattern. And walking regularly has more of an effect on your bowel movements than you may think. While supplements may help, it’s important to talk to a healthcare professional to see what the best fit may be for you. Also, be sure to seek medical attention if you are experiencing long-term constipation or digestive discomfort.
