1. Stay Hydrated

When you drink enough fluids, your body can pull less water out of your stool as it passes through the colon – which keeps your poop softer and easier to pass. Dehydration can lead to hard, dry stools that can cause straining, small tears, inflamed hemorrhoids, and anal fissures. Aim for at least 6–8 cups of water a day – more if you’re active or breastfeeding.

2. Eat a High Fiber Diet

Fiber adds bulk and softness to stool and feeds good gut bacteria. Load up on veggies, fruits, whole grains, and legumes. If needed, try a fiber supplement like psyllium, but be sure to pair it with plenty of water to avoid constipation.

3. Poop in Proper Position

Straining increases pressure on the anal area. Use a footstool or toilet stool to raise your knees and straighten the anorectal canal for easier elimination. Avoid sitting too long (no scrolling!) to prevent added strain.

4. Move Your Body.

Physical activity, especially walking, helps stimulate peristalsis, the wave-like contractions that move stool through your colon. It also prevents sluggish digestion and stool hardening.

5. Sleep and Manage Stress

Your gut and brain are closely connected. Poor sleep and chronic stress can disrupt digestion and slow motility. Daily breathwork, yoga, or meditation can support regularity and healing.

6. Be Gentle with Shower Hygiene

In the shower, skip harsh soaps as they can irritate the sensitive anal and vulvar skin and throw off your pH balance (the measure of how acidic or alkaline something is). If you want more than water to wash, seek a gentle cleanser that is fragrance free, pH balanced, specifically designed for intimate skin and dermatologist tested.

7. Be Careful When You Wipe

Rubbing dry toilet paper over delicate skin can cause tiny tears and worsen irritation. Using a bidet, portable bidet or moistening toilet paper with a TP spray, gel or foam makes cleanup easier and gentler. This is especially helpful if your stools are soft and sticky. 

If you do select to use a TP spray, gel or foam, opt for one that is fragrance free, pH balanced and dermatologist tested.

Steer clear of baby wipes because they often contain chemicals that can cause contact dermatitis and make the skin more reactive over time. Plus, the flushability of most “flushable” wipes is suspect and can cause plumbing issues as well as environmental concerns.