Reviewed by Dietitian Mandy Enright, M.S., RDN, RYT
Key Points
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About 15% of adults in the U.S. experience constipation.
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Small tweaks to your evening routine, like walking after dinner, may help relieve this issue.
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Walking helps with constipation as it stimulates gut movement and reduces stress.
If you feel backed up or haven’t had a good poop in a few days, you’re not alone. About 15% of U.S. adults struggle with chronic constipation . And far more people experience it occasionally. While there are many simple tweaks that can be made to help you get regular, gastroenterologists recommend what is perhaps the simplest of all: Go for an evening walk.
Here's how walking after dinner might help you poop in the morning.
Stimulates Gut Motility
“Physical activity can help stimulate the muscles in your intestines and promote regular bowel movements,” says Kenneth Brown, M.D .
“Walking can improve your gut motility,” agrees Supriya Rao, M.D. , who recommends an evening walk after dinner. It’s a gentle form of movement that can help stimulate your intestinal muscles without spiking cortisol and preventing sleep.
Plus, physical activity can help relieve bloating —the most common complaint of constipation that Michael Bass, M.D. hears from his patients. “Short walks after eating in the evenings can help relieve common gastrointestinal complaints like bloating and flatulence," says Bass. "Walking stimulates the motion of your intestines to help propel food down your GI tract and expel gas." Bass adds that over-the-counter medicines usually provide little relief for bloating, while walking is a free and healthy option.
Helps Relieve Stress
It’s no secret that most adults are super stressed. In fact, in 2024, 43% of U.S. adults said they were more anxious than they were the prior year. Unfortunately, this stress can lead to gut-health issues like constipation. “Stress can disrupt your gut-brain connection, alter your gut microbiota and can slow or speed up digestion, which can lead to bloating, constipation and even diarrhea,” says Rao.
Fortunately, physical activity can relieve stress . Even just a few minutes of aerobic activity can decrease tension and improve your mood, sleep and self-esteem. This is another reason to squeeze in an evening walk—it’s a chance to unwind from the day’s stressors.
For an added bonus, try walking with friends or family. One study found that young Japanese adults who exercised regularly with others had lower rates of constipation. Why? Researchers aren’t 100% sure, but they think it could have to do with the role that socializing plays in reducing depression and motivating regular physical activity. Depression is linked with constipation due to the gut-brain axis, so addressing depression may also help manage constipation. Plus, movement is often more fun with friends, so you’re more likely to exercise regularly if you invite others along.
Other Tips to Help You Poop in the A.M.
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Hydrate:“Staying hydrated can help prevent constipation by keeping stools soft and moist,” says Brown. So make sure to drink water with dinner and into the evening. If you struggle with getting up to pee in the middle of the night, spread your fluid intake out throughout the day so you don’t have to drink as much at night to stay hydrated .
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Practice Meditation or Breathwork:“Calming the mind through deep breathing or meditation in the evening can help ensure a good night’s sleep, which can also help gut health through the powerful gut-mind connection,” says Roshini Raj, M.D . So try a gentle evening yoga class or meditation to lower your stress and lull you to sleep.
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Eat a High-Fiber Dinner: Fiber has a ton of benefits —it’s a key nutrient for gut health, metabolic health, heart health and more. “Fiber adds bulk to your stools and helps them move smoothly through the digestive tract,” explains Rao. How can you meet your fiber needs? Make sure to include high-fiber foods like fruits, veggies, nuts, seeds and whole grains in your dinner.
Our Expert Take
If you’re desperate for a morning poop, there are a few tweaks worth making to your evening routine. For one, try going for a post-dinner walk. The movement can stimulate your intestinal muscles and reduce stress to support regular bowel movements. Consuming fiber and fluids is also essential. So, make sure to include fiber-rich foods
in your dinner with a glass of water. Finally, incorporate relaxing activities like meditation or breathwork to lower stress and promote quality sleep
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Read the original article on EatingWell
