How to make yourself poop regularly in the morning before work

If the thought of answering nature’s call in your office’s communal bathroom makes you break out in a sweat, you’re far from alone.

Surveys show that a third of employees are scared to poop on the job, and nearly one in five “refuse” to entirely — citing everything from privacy issues and embarrassment over smells to concerns about noise.

Fortunately, experts say there are a few simple steps you can take to drop a deuce before your morning commute so you don’t have to go while your coworker is sitting in the next stall.

“Most people aren’t that lucky to have a bowel movement that comes on like clockwork,” Dr. Leybelis Padilla, a gastroenterologist and founder of Unlocking GI, told The Post. “But there are few key things that can set you up to having a consistent bowel movement regimen,” she said.

It all starts with your lifestyle.

“Having regular, more predictable poops are a byproduct of all of the lifestyle habits that someone has,” Padilla explained.

“When all of these habits are combined and leveraged to optimize your health, your body gets into a rhythm of things, including when you poop,” she added.

And it’s not just about bathroom convenience.

Research suggests that how often you go says a lot about your overall health, including your risk for chronic diseases. In one study, scientists found that the best outcomes were linked to passing stool once or twice a day — known as the “Goldilocks zone.”

Step #1: Get more fiber.

To make your pooping schedule more predictable, Padilla said the first step is making sure you’re getting enough fiber. Dietary fiber not only adds bulk and softens stool for an easier exit, but it also acts like a scrub brush for your colon, clearing out bacteria and other buildup along the way.

Yet despite its importance, studies show that 95% of American adults and children fall short of the recommended daily intake.

“Most people in the US are fiber starved — grossly under-serving their colon’s need for high fiber to support its health,” Padilla said.

“Optimizing fiber intake is a sure way to better regulate bowel movement quality and consistency,” she added. 

The amount of fiber you need varies by age and gender, but Padilla generally recommends aiming for at least 25 grams a day.

She noted that hitting that target can be as simple as blending up a smoothie — especially if you toss in nutrient-packed ingredients high in both protein and fiber, like chia seeds and flax meal.

Step #2: Hydrate.

Padilla said anyone hoping to have a morning bowel movement should also reach for their water bottle as soon as they wake up.

“Not a cup of coffee,” she emphasized.

Coffee can act as a laxative for some, functioning as a powerful stimulant that can trigger bowel movements. However, Padilla stressed that water is essential for preventing constipation, as it helps keep stools soft and easier to pass.

“It just starts the day with hydration and not a diuretic that risks starting your day off dehydrated,” she explained.

Step #3: Get moving.

Padilla also recommends engaging in some physical activity for those looking to facilitate a bowel movement before heading to the office.

“If your body moves, your gut moves,” she said.

Yoga so you go

That doesn’t mean you have to run a 5k — or even lace up your sneakers.

“[There are] a few short yoga poses that help facilitate bowel motility and if you are lucky, a good bowel movement will follow,” Padilla said.

Helpful poses include a seated spinal twist, forward fold, seated forward fold, yoga squat and bringing the knees to the chest.

“At the end of the day, someone’s bowel movement frequency and timing of day is similar to one’s own fingerprint,” Padilla said. 

“Someone’s gut microbiome can be modulated by so many things, including your own thoughts, which translates into when you poop and the other details that go along with it,” she explained. 

But with fiber-rich meals, a morning glass of H₂O and a little exercise to get the gut moving, Padilla said you’ll be well on your way to taking care of business before the workday even begins.