Im pretty sure you’ve experienced a time that you felt what I’m talking about. Bloated, backed up and straining on the loo.

It’s no fun and Ive been there too. As a pelvic floor specialized and someone who hates that bloated feeling. Plus from a pelvic health perspective, straining and constipation can increase your risk for dysfunction like prolapse, leaks and more. All in all, decrease constipation as much as possible.

• Drink plenty of water…as many oz as lbs you are!
• 35+ grams of fiber, work your way up to it
• magnesium
• exercise often

Using a stool at the toilet has been a game changer

Getting your feet elevated can help get things moving before trying any supplements and can be tried pretty immediately. Using a stool, cardboard box or even a trashcan!

Why it works: Using a stool changes the angle and pressure of your colon and allows yours pelvic floor muscles to relax vs when you are in the regular 90 or greater than 90 degree position if the toilet is taller!

“Rectal emptying during squatting is facilitated by anorectal angle straightening, resulting in higher rectal pressure and lower anal pressures with possible levator ani relaxation.8 Previous studies have documented that squatting improved the angle of the anorectal canal, reduced strain, increased sensation of adequate bowel emptying, and decreased time associated with defecation when compared with sitting.1,4,9 

This same study found that the use of a stool during bowel movement had a positive affect on a few things including increased bowel emptiness, reduced straining patterns and people that did not use a stool have longer bowel movement durations.

For gut health specifically has been the greens for me. Ive been using organifi for almost two years now, daily! The greens are a great detox and help to support your gut.

It’s rich in ashwagandha, an ayurvedic adaptogen known for its stress-relieving properties, supporting cortisol balance, improving focus, and increasing energy levels. Organifi Green Juice is also packed with a tasty mix of superfoods including spirulina and moringa, formulated for daily wellness!

• Promotes balanced cortisol and stress levels
• Perfect for weight management
• Detox the body of harmful toxins

I have been taking ‘you go girl’ for about a year now and it has changed the bathroom game! It’s also a travel life saver!! The main ingredients are listed below! Another reason I love ‘you go girl’ is that it has magnesium, the kind that helps you go! Most people are low in all the mags.

• Ginger Root enhances motility and emptying of the stomach
• Fennel Seed relaxes intestine muscles and relieves gas
• Senna Leaf chosen for predictability to assist in bowel clearance
• Licorice Root Extract soothes and restores gastrointestinal tract and stomach lining
• Milk Thistle supports liver health and cleans intestinal walls
• Cayenne fights off infectious bacteria in the intestines

**please read disclaimer below

The links on this page are affiliate links and I do receive a small commission. None of this page or blog is medical advice, just sharing my own experience. Please consult your doctor before taking any new supplements.