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Now that you see how important pooping is for getting rid of toxins, let’s talk about things that can help you poop better.

First, make time for it. Everyone has a rhythm. You will find your best time of day. For most people, it is when they get up in the morning or about an hour after they wake up and move. Make sure you have time for that. You may also need to have another bowel movement in the afternoon after lunch. Start to get used to what your body needs so you can set time aside. You need the right place to be able to do this, too.

Second, you need to have one to three bowel movements a day. They shouldn’t be urgent, and you shouldn’t have to run to the bathroom every time you eat. When you eat, it should stimulate some peristalsis in 30–60 minutes. (Peristalsis is the contraction and relaxation of your intestinal muscles to move food through your digestive tract.) But you should not be feeling the urgent need to run to the bathroom as soon as you finish your meal. If you pull all of the top 7 high-FI foods from your diet and your urgency hasn’t cleared up in a couple weeks, see your doctor.