Tip How to Poop Better Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Diet & Fat LossEating Tip How to Poop Better Oh sure laugh it up But you' ll desperately want to know these tips when you get constipated Here' s how to get regular by TC Luoma August 20, 2016October 19, 2021 Tags Feeding the Ideal Body, Nutrition & Supplements, Tips Weight lifters in particular often have problems with constipation. They often eat too much, eat too little, lack variety in their diet, or sometimes avoid any number of foods or even food groups that might otherwise ensure regularity. Clearly, constipation is uncomfortable and it's not healthy. Constipation even killed Elvis Presley, who died while straining on the toilet. (According to science writer Mary Roach, the autopsy revealed that Presley had an enlarged "megacolon" that was horribly impacted with claylike material from a barium X-ray he'd undergone 4 months prior to his death.) While Elvis' fate was an anomaly, it's a good idea to fast-track your feces by taking control of your colonic fate. You must, of course, eat adequate amounts of fiber every day. This means partaking of as many of the following types of food as possible: Whole Grains Vegetables Fruits Nuts Seeds Legumes (beans, lentils, peas) You might also make two to three daily teaspoons of Metamucil as part of your healthy bowels campaign. Shortcuts to the Bathroom For truly lazy or time-challenged people who can't easily eat lots of fiber throughout the day, I offer the following shortcuts: Drink 16-20 ounces of water upon waking. This triggers what's known as the "gastrocolic reflex," which is the signal your body sends to the intestines to man the lifeboats and evacuate. Eat 3 to 4 prunes as a mid-day, between-meal snack. They have lots of insoluble fiber, but they also contain sorbitol, a sugar alcohol that acts as a laxative. They also contain chlorogenic and neochlorogenic acids, which are the same chemicals that often cause you to go to the bathroom after your morning coffee. Drink a large cup of coffee in the morning. See above. Eat two large leaves of Romaine lettuce every day. They contain fiber, but other than that I have no scientific evidence that this technique has any special merits. I learned about it from a competitive bodybuilder in the 90's. He never won any championships, but by God the man could poop. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Eating How to Train Your Metabolism You don't want a sluggish metabolism... or even a fast metabolism. You want a flexible metabolism capable of switching fuels rapidly. Here's how to get it. Diet Strategy, Feeding the Ideal Body, Nutrition & Supplements Dr Jade Teta March 15 Eating Fiber Made Simple Many bodybuilders don't give ingesting fiber or taking a dump a second thought. Here's why you should! Diet Strategy, Feeding the Ideal Body, Nutrition & Supplements John Meadows August 11 Eating May the Forskolin be with you Forskolin burns fat through two different pathways: causing the body to burn fat for energy and enhancing thyroid function. Forskolin, Losing Fat, Nutrition & Supplements Douglas Kalman September 14 Diet & Fat Loss To Lose Fat Eat More Early The most important time to get the right nutrients into your body is around the workout, but breakfast is crucial, too. Here’s why. Diet Strategy, Losing Fat, Nutrition & Supplements Jose Antonio, PhD October 7