Doctor Reveals Why You Have to Poop Right After Eating—And What to Do About It

When you gotta go, you gotta go. While some foods are known to trigger a No. 2 bathroom situation (like figs and kiwis), it isn’t totally normal to have to poop after you eat every single time. “This happens because of a thing called the gastrocolic reflex,” explains gut and liver doctor Saurabh Sethi in a TikTok video. “When food hits your stomach, it signals your colon to get moving, which can make you feel like you need to go fast.”

“The gastrocolic reflex is a physiological reflex that controls the motility of the lower gastrointestinal tract following a meal,” per research published by the National Library of Medicine. As a result, the stomach stretches and movement in the colon increases.

Sethi says, “In irritable bowel syndrome (IBS), this reflex can be more intense.” But rest assured, it is a “super common” occurrence, and there are habits you can implement to get your bowel movements back on track.

RELATED: 10 Safe and Easy Ways to Poop Instantly.

Sethi’s first tip? “Eat smaller, more frequent meals.” Experts tell GoodRX that eating small meals every three to four hours is “ideal for managing blood sugar, aiding digestion, and maintaining energy.”

Secondly, Sethi suggests adding more soluble fiber to your meals. As Mayo Clinic explains, soluble fiber “forms a gel-like material in the stomach that slows down digestion.” In addition to supporting bowel health, it can lower cholesterol and blood sugar levels, as well as colon cancer risk.

Foods that contain soluble fiber include oats, peas, beans, apples, avocados, citrus fruits, carrots, and barley, per Mayo Clinic. Bananas are also a good source of soluble fiber, though Sethi recommends “slightly green bananas rather than yellow ones” to reap the full benefits.

You should also consider avoiding foods “that might trigger your symptoms,” suggests Sethi. Common examples include high-fat, spicy, and caffeinated foods.

A 2022 study found a link between high levels of capsaicin (the main ingredient in spicy peppers) and uncomfortable GI symptoms, including heartburn and diarrhea. Researchers have also dubbed caffeine a natural colon stimulant, hence why you often feel the need to poop after your morning cup of coffee.

RELATED: What Really Happens to Your Body If You Don’t Go to the Bathroom Every Day.

Finally, Sethi recommends the low-FODMAP diet, which can help alleviate IBS symptoms.

FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, per Cleveland Clinic. “The low-FODMAP diet temporarily restricts these carbohydrates in order to relieve uncomfortable symptoms and give your digestive system a rest,” they explain. “Removing irritants gives your gut lining a chance to repair itself and can help restore a healthy balance of gut flora.”

Low-FODMAP foods include eggplants, green beans, carrots, grapes, oranges, strawberries, dairy alternatives (almond milk, soy milk, or lactose-free milk), hard cheeses, eggs, meats, poultry, oats, sourdough, dark chocolate, peanuts, walnuts, and pumpkin seeds.

High-FODMAP foods that you should steer clear of are: Artichokes, cauliflowers, mushrooms, garlic, apples, dried fruit, watermelon, milk, ice cream, yogurt, legumes, honey, cashews, pistachios, breakfast cereals, and wheat bread.

If you continue to experience irregular bowel movements or feel pain when using the bathroom, speak with a medical professional who can help pinpoint the root cause and any underlying health issues.