Get Physical Exercise
Getting at least 20 minutes, appropriate for your age and any health conditions, is a no-brainer. Exercise stimulates the peristaltic (wave-like) motion of the intestine and helps stool move smoothly through the bowel.
Sufficient Fluid Intake
Having enough fluids in your diet can help the stools stay smooth and pass through the gut. Remember that your large intestine literally squeezes the digested food to extract liquid nutrition and forms stools from what remains. If you don’t have enough fluids, the stools end up being hard and difficult to pass.
Eat Plenty Of Fiber In Your Food
Vegetables, fresh fruits (especially dried fruits), and whole grains, including wheat, bran, and oatmeal cereals, are excellent sources of fiber. Sufficient daily fluid intake with fiber is an absolute must. This helps to “bulk up” the stools and create sufficient pressure upstream to move the stools smoothly through the digestive tract.
Squat Rather Than Sit When You Go
It takes some getting used to, but this little trick seems to work like magic for many sufferers. Squatting changes the angle of your lower abdomen and exerts the correct pressure on your intestine, helping natural evacuation. There are many squatting platforms available to help you use your regular pot in this fashion.