How to Hold Your Poop

Co-authored by Roy Nattiv, MD

Last Updated: March 12, 2023 References

Sometimes, if you need to go to the bathroom, there might not be an available one. You have no choice but to hold it. It's a difficult situation to be in, but it is manageable. You can take a few steps to hold it in, but the best option is to get to a bathroom as soon as you can. You can also try eating or avoiding certain foods to help you get on a schedule. If your issue is you don't like going in public places, you can take a few steps to address that issue so you feel more comfortable.

Method 1

Method 1 of 3:

Holding It in for the Short Term

1
Tighten your sphincter. The external sphincter is what controls whether you will go to the bathroom or not. Normally, you'll tighten this muscle without even thinking about it when you need to go, but you may find squeezing your anal cheeks together also helps. Another tip is to not stand up if you are really pressed but can't go anywhere since that'll make the poop want to come out more. ^{[1]
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- Clench until the urge to go to the bathroom goes away. Don't clench too hard though.
2
Avoid exercising or moving around too much. Exercise tends to get things moving, partially due to the way it jostles your organs around. Instead, try to keep as still as possible to hold it in. Sitting down may also help.

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3
Work on Kegel exercises. Kegel exercises can help strengthen your anal muscles, which in turn can help you hold in your poop.^{[2]
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Trustworthy Source
National Institute of Diabetes and Digestive and Kidney Diseases
Health information from the National Institute of Diabetes and Digestive and Kidney Diseases, a division of the U.S. National Institutes of Health
Go to source} To do these exercises, you tighten and hold your pelvic floor muscles and then release.^{[3]
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Trustworthy Source
Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source}
- To make sure you're using your pelvic floor muscles, stop urinating in the middle of going. Those muscles are the ones you need to work. However, don't make a habit of stopping your urination in the middle of going, as it can be detrimental. Just do it once or twice to get an idea of what muscles you need to use.
- For men, try holding for 3 seconds and then releasing for 3 seconds, working on a set of 10.^{[4]
  X
  Trustworthy Source
  Mayo Clinic
  Educational website from one of the world's leading hospitals
  Go to source} For women, hold for 5 seconds, and release for 5 seconds, repeating for a set of 10. Both men and women should do a set of 10 3 times a day.
4
Use loperamide. This over-the-counter drug, commonly known as Immodium, can help stop you up when you have diarrhea. Take as directed on the back of the bottle, and keep in mind that you can become constipated if you use this drug too much. Don't take too much though.^{[5]
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Trustworthy Source
National Institute of Diabetes and Digestive and Kidney Diseases
Health information from the National Institute of Diabetes and Digestive and Kidney Diseases, a division of the U.S. National Institutes of Health
Go to source}
- It's best to avoid this drug while pregnant or nursing. Kids 6 and older can safely take a kid's version of this medication.^{[6]
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5
Take bismuth subsalicylate. Another over-the-counter option for slowing down diarrhea is bismuth subsalicylate, also known as Pepto Bismol or Kaopectate. Take this medication in liquid or pill form, depending on your preference.^{[7]
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Trustworthy Source
National Institute of Diabetes and Digestive and Kidney Diseases
Health information from the National Institute of Diabetes and Digestive and Kidney Diseases, a division of the U.S. National Institutes of Health
Go to source}
- It's best to avoid this and other drugs while pregnant, though talk to your doctor if you're having an issue.^{[8]
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  Research source}

Method 2

Method 2 of 3:

Eating the Right Foods at the Right Times

1
Arrange your schedule, so you're going at an appropriate time. Many people have to go in the morning after they've had a cup of coffee or eaten. If you want to hold it in because you're at work, try getting up earlier and eating at home. That way, you'll be able to go to the bathroom in the comfort of your own home before leaving for work.^{[9]
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2
Eat bread, to help tighten your bowel movements. Bread is low on the fiber list, particularly white bread.^{[10]
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Expert Source

Roy Nattiv, MD
Board Certified Gastroenterologist
Expert Interview. 14 October 2020.} It can help if you have diarrhea, for instance. Be careful not too eat too much, though, as it can stop you up.^{[11]
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Research source}
- Eating high-fiber foods can increase your need to go, so if you're trying to slow down, skip high-fiber foods like whole-wheat bread. White bread is low in fiber since it's not made with whole wheat.
3
Skip alcohol when you know you may have issues. If you're running to the bathroom too often, it's best to avoid drinking alcoholic beverages. It can cause diarrhea, as well as bloating, so you'll be going more often, not less.^{[12]
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4
Avoid high-fiber foods when you need to go. High-fiber foods include foods like fruits, veggies, and whole grains.^{[13]
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Expert Source

Roy Nattiv, MD
Board Certified Gastroenterologist
Expert Interview. 14 October 2020.} The fiber in these foods can get your bowels moving, so if you're trying to hold it, skip these foods if at all possible.
- Keep in mind that this is only a temporary fix. In general, eating high fiber foods is a good thing, and it can keep you from becoming constipated. In fact, constipation can cause you to have problems holding it.^{[14]
  X
  Trustworthy Source
  Mayo Clinic
  Educational website from one of the world's leading hospitals
  Go to source}
5
Skip caffeinated beverages.^{[15]
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Expert Source

Roy Nattiv, MD
Board Certified Gastroenterologist
Expert Interview. 14 October 2020.} Caffeine often has the effect of making you need to go. Not everyone is susceptible to this effect, but if you are, you should avoid drinking anything with too much caffeine, such as coffee, tea, energy drinks, or sodas.^{[16]
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Research source}
6
Avoid milk products.^{[17]
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Expert Source

Roy Nattiv, MD
Board Certified Gastroenterologist
Expert Interview. 14 October 2020.} In some people, dairy can cause constipation, which may seem ideal.^{[18]
X
Trustworthy Source
PubMed Central
Journal archive from the U.S. National Institutes of Health
Go to source} However, in people who are somewhat intolerant, dairy can lead to diarrhea. It's a good idea just to skip it if you're having bathroom problems.

Method 3

Method 3 of 3:

Working on a Fear of Going in a Public Place

1
Hide the noise. If you're one of those people who don't like being heard in the bathroom, you can do a few things to hide the sounds. If you're at someone's house, try turning on the water. Another option is to place toilet paper in the toilet bowl, so you don't get a splashing sound. coughing as soon as it drops is another idea. ^{[19]
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2
Flush after each round. To cut down on the smell, try flushing after each time you let one go. This process will also hide some of the sounds of going. Keep in mind, though, that this trick can splash water on you.^{[20]
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3
Spray the area down. If part of your fear comes from the smell, use a spray. Try a before-you-go spray that you spritz on the top of the water before defecating. The spray decreases the smell, so it won't give you away.
4
Remind yourself that this is a natural occurrence. Everyone poops. Sometimes, you may feel embarrassed by defecating in public or around a significant other. However, remind yourself that everyone has to do it, including the most sophisticated person you can think of. It's a fact of life, and reminding yourself of that fact can make it less embarrassing.

Warnings

If you try to hold your poop in too often, it can lead to problems like constipation and even leakage problems.

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Do not sit on someone's lap while holding in your poop. This could lead to plenty of awkward situations.

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