How to Poop Less Often

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1 Managing Your Diet

2 Making Lifestyle and Health Changes

3 Seeking the Advice of a Medical Professional

List of Foods to Help You Poop Less Often

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Co-authored by Dale Prokupek, MD

Last Updated: June 10, 2023 References

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Taking a long hike? Flying a small airplane? Or are you just sick of having to go to the bathroom so often? This article will show you how to stop going to the bathroom so much, whatever your case may be. Just remember that trying to avoid bowel movements may result in constipation, which is just as bad, if not worse, than frequent bowel movements.

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Part 1

Part 1 of 3:

Managing Your Diet

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1. 1
   Monitor the types and amounts of food you consume. Often times, frequent trips to the bathroom can be indicative of a food allergy or intolerance.

   • Keep a food diary. Write down everything you eat and what time you eat it. When you have a bowel movement, chart this in your diary as well. Eventually, a pattern may emerge. For example, perhaps every time you eat spicy food, you have an increased number of bowel movements.
2. 2
   Eat only at meal times. Snacking can add to the amount of poop you will need to get rid of from your body, and also increases the regularity and continuity with which stool progresses to its exit. If you must eat, eat moderately.
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3. 3
   Take care in consuming dairy products. Lactose intolerance is a common condition found in adults. People who are lactose intolerant cannot break down the lactose sugar found in dairy products. Symptoms include abdominal pain, bloating and diarrhea.

   • You may be able to keep eating cheese. Some people with lactose intolerance can still tolerate cheese, as many varieties have low amounts of lactose. Generally, the more aged the cheese is, the less lactose it contains.
   • Check the label of dairy products. Lactose is a type of sugar, so the less sugar a dairy product has, the less lactose it will likely contain.
4. 4
   Avoid coffee and other caffeinated drinks. Caffeine stimulates the muscles that are responsible for producing stool.

   • Try replacing caffeinated drinks with water, juice, or tea.
   • Try cutting down on the number of caffeinated drinks you consume each day. For example, cut down from 4 cups of coffee to 2 cups of coffee per day. Alternatively, try “half-caf” coffee, which has half the caffeine of a standard cup of coffee.
5. 5
   Cut down on high-fiber foods. Consuming an excess of foods with high fiber content can increase the frequency of bowel movements. If you're eating an excessive amount of fruits and vegetables, which contain high amounts of fiber, you may want to cut back. The Centers for Disease Control recommends 2.5-3 cups of vegetables today for adults who exercise less than 30 minutes per day. Those who exercise heavily may consume more vegetables.

   • Foods that are high in fiber include:
     • Raspberries
     • Pears
     • Apples
     • Spaghetti
     • Barley
     • Bran flakes
     • Oatmeal
     • Split peas
     • Lentils
     • Beans
     • Artichoke
     • Green peas
     • Broccoli
   

   Michelle Johannsen

   Apr 25, 2018

   "Reading the helpful ideas of what I'm dealing with." more comments
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Part 2

Part 2 of 3:

Making Lifestyle and Health Changes

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1. 1
   Write down a list of medications that you take. Many medications can increase bowel movement frequency or cause diarrhea. Check the package insert that came with your medication. If diarrhea or any changes in bowel frequency are listed as possible side effects, consult your healthcare provider if you experience these symptoms.

   • Adderall has diarrhea listed as a side effect.
   • Metformin, a common medication for diabetes, also cause significant diarrhea. Check with your doctor if you are having significant GI symptoms while on metformin.
   • Other common medications can cause diarrhea, including misoprostol, laxatives, and stool softeners.
2. 2
   Avoid drinking alcohol in excess. Alcohol can also cause diarrhea and may exacerbate bowel-related medical conditions such as Irritable Bowel Syndrome (IBS). [Image:Poop Less Often Step 7.jpg|center]]
3. 3
   Manage your stress levels. Stress may contribute to increased bowel movement frequency and can cause diarrhea. People often feel anxious about relationships, finances, education exams, or other big life events.

   • Avoid the stressors you are able to avoid. This can include changing your plans to avoid areas of high traffic, or avoiding a particularly difficult coworker.
   • Treat your time as valuable. Learn to say no when someone asks you to help with a last-minute deadline or other activity that you really just don’t have time for.
   • Communicate with respect. If your neighbor is running a basketball tournament out of their house and creating a traffic snarl in your neighborhood, politely ask the person to change their behavior. Perhaps they could encourage parents to carpool or park farther away.
   • Be up front about how much time you can allocate to a project, conversation, or other activity. For example, if your coworker rushes up to you just as you’re about to leave for a meeting, politely tell them that you only have 5 minutes to listen.
   • Forgive and move forward. Staying angry and holding a grudge takes energy – your energy. Talk with the person who has wronged you and honestly express your feelings. Know that their answer may or may not be what you want to hear. Sometimes shrugging your shoulders and moving on is the best thing you can do for you.
   • Be adaptable and flexible. As important as it is to have a plan for many things, life always throws us curveballs. Ask yourself if having a pristine house is truly important, or if simply having a clean house is acceptable to you. Evaluate whether or not the thing that is bothering you will really matter a year or five years from now.
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Part 3

Part 3 of 3:

Seeking the Advice of a Medical Professional

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1. 1
   Know when you are pooping too much. Generally speaking several bowel movements per day is considered more than normal, especially if this changes suddenly. Increased bowel movements or changes in the consistency, volume, or appearance of poop can indicate an underlying medical condition.
2. 2
   Seek medical attention if your bowel movements are accompanied by abdominal pain, mucus, pus, or blood. Be prepared to inform your healthcare provider about your bowel habits, and the typical consistency, frequency, and appearance of your poop.
3. 3
   Understand diseases that can cause increased frequency of bowel movements.

   • Celiac disease involves an immune reaction to gluten found in wheat, barley, and rye products. You should follow a gluten-free diet.
   • Crohn’s disease is an inflammatory disease of the bowel. It is a disorder that can affect any part of the bowel from mouth to anus.
   • Hyperthyroidism, also called overactive thyroid, can cause diarrhea and changes in bowel movement frequency.
   • Hypothyroidism can cause constipation.
   • Irritable bowel syndrome (IBS) can cause constipation and diarrhea. You may also have issues with your skin, joints, eyes, and bones.
   • Ulcerative colitis is another kind of inflammatory bowel disease that usually affects only the colon. Blood tends to be associated with this disorder.
   • Many medications can cause changes in bowel movement frequency.
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List of Foods to Help You Poop Less Often

Sample Foods to Help You Poop Less Often

Comments

• 

  Bob Stoney

  Oct 21, 2017

  "The part about managing your diet is very helpful."
• 

  Anonymous

  Jan 10, 2018

  "I forget to limit fiber. Thanks for the reminder."
• 

  Anonymous

  Dec 13, 2016

  "It worked so well. I would totally recommend it."

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• Question

  What will I need to tell the doctor at an IBS conultation?

  

  Dale Prokupek, MD
  Board Certified Internist & Gastroenterologist

  Dale Prokupek, MD is a board-certified Internist and Gastroenterologist who runs a private practice based in Los Angeles, California. Dr. Prokupek is also a staff physician at Cedars-Sinai Medical Center and an associate clinical professor of medicine at the Geffen School of Medicine at the University of California, Los Angeles (UCLA). Dr. Prokupek has over 30 years of medical experience and specializes in the diagnosis and treatment of diseases of the liver, stomach, and colon, including chronic hepatitis C, colon cancer, hemorrhoids, anal condyloma, and digestive diseases related to chronic immune deficiency. He holds a BS in Zoology from the University of Wisconsin – Madison and an MD from the Medical College of Wisconsin. He completed an internal medicine residency at Cedars-Sinai Medical Center and a gastroenterology fellowship at the UCLA Geffen School of Medicine.

  

  Dale Prokupek, MD

  Board Certified Internist & Gastroenterologist

  Expert Answer

  If you're seeing a doctor for IBS, track your symptoms in the weeks leading up to the appointment. Tell your doctor when the symptoms started, how long they've been going on, and whether certain foods or drinks are making the issues better or worse. You'll also need to tell your doctor if there are any warning signs of disease other than the IBS. Be sure to note if you have blood in your stool, unintentional weight loss, nausea, vomiting, or uncontrollable diarrhea because those can indicate more serious problems.

  Thanks! We're glad this was helpful.
  Thank you for your feedback.
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  Yes No

  Not Helpful 1 Helpful 3
• Question

  How do I prevent myself from pooping?

  

  Chris M. Matsko, MD
  Family Medicine Physician

  Dr. Chris M. Matsko is a retired physician based in Pittsburgh, Pennsylvania. With over 25 years of medical research experience, Dr. Matsko was awarded the Pittsburgh Cornell University Leadership Award for Excellence. He holds a BS in Nutritional Science from Cornell University and an MD from the Temple University School of Medicine in 2007. Dr. Matsko earned a Research Writing Certification from the American Medical Writers Association (AMWA) in 2016 and a Medical Writing & Editing Certification from the University of Chicago in 2017.

  

  Chris M. Matsko, MD

  Family Medicine Physician

  Expert Answer

  You cannot prevent pooping, but if you eat less often and eliminate fiber from your diet you will not have as many bowel movements.

  Thanks! We're glad this was helpful.
  Thank you for your feedback.
  If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow

  Yes No

  Not Helpful 26 Helpful 35
• Question

  What can I do if I feel like I have to poop often and I'm unable to hold it?

  

  Chris M. Matsko, MD
  Family Medicine Physician

  Dr. Chris M. Matsko is a retired physician based in Pittsburgh, Pennsylvania. With over 25 years of medical research experience, Dr. Matsko was awarded the Pittsburgh Cornell University Leadership Award for Excellence. He holds a BS in Nutritional Science from Cornell University and an MD from the Temple University School of Medicine in 2007. Dr. Matsko earned a Research Writing Certification from the American Medical Writers Association (AMWA) in 2016 and a Medical Writing & Editing Certification from the University of Chicago in 2017.

  

  Chris M. Matsko, MD

  Family Medicine Physician

  Expert Answer

  You may have symptoms of IBS or lactose intolerance. See a doctor to be examined and evaluated for your pooping habits, and your inability to stop it.

  Thanks! We're glad this was helpful.
  Thank you for your feedback.
  If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow

  Yes No

  Not Helpful 18 Helpful 25

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The advice in this section is based on the lived experiences of wikiHow readers like you. If you have a helpful tip you’d like to share on wikiHow, please submit it in the field below.

• "Make an effort to go to the bathroom in the morning and at night. Getting on this schedule can help you avoid too many bathroom trips during the day, when you might be busy with school or work." - Blake M.
• "Try not to snack too much, especially if you aren't actually that hungry. Snacks will add to the amount of waste your body produces, so you might have to go more." - Lucy Q.
• "Continue to eat a healthy diet—don't excessively limit your food or dehydrate yourself in the process of trying to not go to the toilet." - Giulia O.

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