Frequent constipation affects about 4 million people in the United States. The 7-second poop method, created by renowned gastroenterologist Gina Sam, MD, is touted as a surefire way to ease constipation and have regular bowel movements. Dr. Sam's 7-second morning ritual, which might also include apple cider vinegar, is popular among social media platforms.
This article explores what the 7-second poop method is, its potential benefits for practitioners and patients, and its role in healthy bowel movements for optimal gastrointestinal health.Β
Practitioners! Sign up for free to order gut health lab tests for your patients. π§ͺ
[signup]
What is the 7-Second Poop Method?
Understanding the specifics of the 7-second poop method allows patients and practitioners to reap the potential benefits linked to its implementation.Β
Origin and Concept
Dr. Gina Sam developed the 7-second poop method as a way to maximize gastrointestinal health and avoid or reduce constipation. She suggests daily 7-second strategies that contribute to regular bowel movements by drinking warm water, stretching, doing yoga poses, and breathing deeply. You might also add apple cider vinegar to your GI health plan.
Scientific Basis
While studies don't specifically mention the 7-second poop method, research shows that the specific principles used in this method can optimize GI health. For example, studies demonstrate that apple cider vinegar can enhance digestion, and yoga poses ease constipation.Β
Furthermore, researchers found that drinking warm water favorably affects intestinal movement. Studies suggest that the benefit of consuming 25 grams of fiber daily for chronic constipation was significantly enhanced by drinking 1.5-2.0 liters (6-9 cups) of fluids.
The potential physiological benefits linked to the 7-second poop method include enhanced gut health and the ability to pass stool efficiently.
Are you looking for a functional medicine practitioner who can help you with gut health challenges? We're happy to help - click here to tell us more.
Benefits of the 7-Second Poop Method
The 7-second poop method shows promise in providing an array of health benefits, such as:
Improved Digestive Health
Research suggests that many components of the 7-second poop method promote improvements in overall digestive health by optimizing intestinal movement through the digestive tract.
The benefits of quick, efficient bowel movements are endlessβthey involve less straining, reduced risk of hemorrhoids, and minimal time spent sitting on the toilet.Β
Convenience and Practicality
Being able to poop quickly and efficiently is convenient and practical for busy individuals. It's also less painful than straining, takes less time, and makes the experience of having a bowel movement less stressful.
How to Perform the 7-Second Poop Method
To follow the 7-second poop method, do the following each morning when you wake up:
Step-by-Step Guide
- Drink a full glass of room-temperature water upon waking in the morning. This will kickstart the digestive system, flush toxins, and rehydrate the body after fasting overnight.
- While still in bed, complete a series of gentle stretches to increase blood flow, reduce muscle stiffness, and further kickstart the digestive system.Β
- Do the Pawanmuktasana yoga pose, also called the wind-relieving pose, for a few seconds. Lie on your back and hold your knees up to your chin to compress the colon, release trapped gasses, and stimulate the bowels.
- Take deep, focused breaths using diaphragmatic breathing. This method is touted to relax the body, increase oxygenation, signal calm, and enhance digestion.Β
This morning ritual often takes less than a minute (sometimes just 7 seconds), so even people with overly busy schedules can implement it routinely to experience regular bowel movements. For best results, complete the 7-second poop method every day.
Role of Apple Cider Vinegar
Apple cider vinegar complements the 7-second poop method because studies show drinking 10 ml of apple cider vinegar (2 teaspoons) diluted in 200 ml (about 1 cup) of water at breakfast and dinner helps reduce constipation.Β
Researchers also found that apple cider vinegar's benefits for GI health include improved overall gastrointestinal health, enhanced digestion, lower blood pressure, and less oxidative stress. This may be due, at least in part, to its antioxidant, antimicrobial, anti-tumor, and anti-diabetic properties.
Apple Cider Vinegar: The Perfect Complement
Apple cider vinegar complements the 7-second poop method by improving digestion and providing extra health and wellness benefits.Β
Introduction to Apple Cider Vinegar
Apple cider vinegar is a type of vinegar made by fermenting apples and their juices with yeast. It's often an ingredient in pickles, salad dressings, marinades, and many recipes. Apple cider vinegar has also been used for home remedies, such as enhancing weight loss and blood sugar control. Its nutritional profile includes trace minerals, polyphenols, and antioxidants.Β
Digestive Benefits
Studies show that apple cider vinegar aids digestion by improving conditions in the gastrointestinal tract. Researchers also found that it may optimize cholesterol levels and blood sugar control.
However, researchers report that consuming high doses of acetic acid in vinegar might cause adverse side effects, including heartburn, stomach or throat irritation, tooth decay, nausea, or constipation. For this reason, studies suggest avoiding excessive doses of apple cider vinegar (consume no more than 2 tablespoons daily).
How to Incorporate Apple Cider Vinegar
Incorporating apple cider vinegar into the 7-second poop method is easy. Combine 2 teaspoons of apple cider vinegar with about 1 cup of warm or room-temperature water and drink it when you wake up each morning. Remember to breathe deeply, stretch, and do your wind-relieving yoga poses.Β
If you still struggle with constipation, consume the apple cider vinegar and water mixture later in the day, but don't exceed 2 tablespoons of vinegar.Β
Tips for Practitioners
Practitioners can offer suggestions for trying the 7-second poop method or address questions their patients may have.
Guiding Patients
Introducing the 7-second poop method to patients is simple if they ask about it or when they struggle with constipation or other gastrointestinal health issues. Introduce the technique and ways to implement it into a patient's daily routine, monitor progress, and provide support.Β
Customizing the Approach
Suggest modifications to the 7-second poop method if necessary, as well as advice about whether or not to use apple cider vinegar. While there are typically no risks involved in implementing the basic principles of the 7-second poop method, some patients should use caution with apple cider vinegar or avoid it altogether. Examples include people who:
Avoid ingesting apple cider vinegar alone; always dilute it with water.
Tips for Patients
Getting started with the 7-second poop method is simple. Write down the steps needed each morning, so you remember. Drink a glass of water (mix in 1-2 teaspoons of apple cider vinegar if you'd like), stretch, complete the Pawanmuktasana pose while still in bed (fetal position lying on your back), and breathe deeply.Β
Continue your day by adopting healthy habits: eat nutritious fiber-rich foods, exercise regularly, drink plenty of water, get enough sleep, and minimize stress. Complete another 7-second poop method later in the day as needed.
Maintaining the Practice
Make time for the 7-second poop method by prioritizing this gut health-enhancing habit. Leave yourself a note at your bedside so you remember and talk with your doctor if you still struggle with constipation after several days or a week.
Common Questions and Myths
While the 7-second poop method is simple to implement, you might still have questions about this daily bowel movement-promoting routine.Β
FAQs
Does the 7-second poop method really work?Β
More research is needed to determine if the 7-second poop method is effective for improving digestive health and easing constipation. But its components (drinking more water, stretching, doing yoga poses, and relieving stress with deep breathing) appear to benefit gut health.Β
When should I complete the 7-second poop method?
Complete the 7-second poop method right after you wake up each morning. You can repeat it other times throughout the day, but Dr. Sam developed it as a morning ritual.Β
When will I notice results from the 7-second poop method?
Consistency is key. After beginning a 7-second poop method morning ritual, you might experience improved digestive health and less constipation within several days or weeks. It's also vital to eat various plant-based foods rich in fiber, drink water throughout the day (not just in the morning), and exercise regularly. Chewing gum and drinking coffee may also help.Β
Myth Busting
Consider the following common myths vs. facts when implementing the 7-second poop method:
Myth: The 7-second method involves straining for 7 seconds while holding your breath during bowel movements or rubbing your fists together.Β
Fact: While there are different versions of the 7-second pool method floating around on the internet, the 7-second poop method developed by Gina Sam, MD, involves the techniques described in this article.Β
Myth: Apple cider vinegar is bad for you.
Fact: While drinking apple cider vinegar in excess may cause unpleasant side effects, studies show that it promotes the following health perks: reduced appetite, weight loss, improved waist circumference, better blood sugar control, and lower blood pressure.
Myth: It's normal to poop once or twice per week.
Fact: You should poop at least three times weekly, though many people have bowel movements more often β even several times daily. Passing fewer than three stools weekly or having difficulty passing stool is typically considered constipation.Β
Myth: The 7-second poop method is all I need to do to eliminate constipation.
Fact: Daily habits that decrease the risk of constipation (regardless of if you do the 7-second poop method or not) include exercising regularly, eating 25-35 grams of fiber daily, drinking plenty of water, properly managing diabetes and other chronic diseases, and limiting certain medications.Β
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Key Takeaways
- The 7-second poop method involves drinking a glass of room-temperature water when you wake up each morning, stretching, doing a wind-relieving yoga pose, and breathing deeply.Β
- While research is lacking regarding the 7-second poop method's effects on constipation and overall GI health, studies show that its components, including yoga poses and drinking warm water, enhance digestion and may reduce constipation β particularly when combined with apple cider vinegar.Β
- While it's crucial to limit apple cider vinegar to avoid adverse side effects, there is little to no risk for most people who dilute it in water and combine it with the 7-second poop method. However, it's essential to first consult with a healthcare professional.
- Because research studying the effects of the 7-second poop method on constipation and digestive health is lacking, practitioners and patients are encouraged to provide feedback from their experiences. Share this article with other people who struggle with constipation, difficult bowel movements, or irregular pooping patterns.
Frequent constipation affects about 4 million people in the United States. The 7-second poop method, created by renowned gastroenterologist Gina Sam, MD, is suggested as a way to potentially ease constipation and support regular bowel movements. Dr. Sam's 7-second morning ritual, which might also include apple cider vinegar, is popular among social media platforms.
This article explores what the 7-second poop method is, its potential benefits for practitioners and patients, and its role in supporting healthy bowel movements for optimal gastrointestinal health.Β
Practitioners! Sign up for free to order gut health lab tests for your patients. π§ͺ
[signup]
What is the 7-Second Poop Method?
Understanding the specifics of the 7-second poop method allows patients and practitioners to explore the potential benefits linked to its implementation.Β
Origin and Concept
Dr. Gina Sam developed the 7-second poop method as a way to support gastrointestinal health and potentially reduce constipation. She suggests daily 7-second strategies that may contribute to regular bowel movements by drinking warm water, stretching, doing yoga poses, and breathing deeply. You might also consider adding apple cider vinegar to your GI health plan.
Scientific Basis
While studies don't specifically mention the 7-second poop method, research shows that the specific principles used in this method can support GI health. For example, studies demonstrate that apple cider vinegar may enhance digestion, and yoga poses may ease constipation.Β
Furthermore, researchers found that drinking warm water may favorably affect intestinal movement. Studies suggest that the benefit of consuming 25 grams of fiber daily for chronic constipation was significantly enhanced by drinking 1.5-2.0 liters (6-9 cups) of fluids.
The potential physiological benefits linked to the 7-second poop method may include enhanced gut health and the ability to pass stool efficiently.
Are you looking for a functional medicine practitioner who can help you with gut health challenges? We're happy to help - click here to tell us more.
Benefits of the 7-Second Poop Method
The 7-second poop method shows promise in providing an array of health benefits, such as:
Improved Digestive Health
Research suggests that many components of the 7-second poop method may promote improvements in overall digestive health by supporting intestinal movement through the digestive tract.
The benefits of quick, efficient bowel movements may include less straining, reduced risk of hemorrhoids, and minimal time spent sitting on the toilet.Β
Convenience and Practicality
Being able to poop quickly and efficiently is convenient and practical for busy individuals. It's also less painful than straining, takes less time, and may make the experience of having a bowel movement less stressful.
How to Perform the 7-Second Poop Method
To follow the 7-second poop method, consider doing the following each morning when you wake up:
Step-by-Step Guide
- Drink a full glass of room-temperature water upon waking in the morning. This may help kickstart the digestive system, flush toxins, and rehydrate the body after fasting overnight.
- While still in bed, complete a series of gentle stretches to increase blood flow, reduce muscle stiffness, and further support the digestive system.Β
- Do the Pawanmuktasana yoga pose, also called the wind-relieving pose, for a few seconds. Lie on your back and hold your knees up to your chin to compress the colon, release trapped gasses, and stimulate the bowels.
- Take deep, focused breaths using diaphragmatic breathing. This method is suggested to relax the body, increase oxygenation, signal calm, and support digestion.Β
This morning ritual often takes less than a minute (sometimes just 7 seconds), so even people with overly busy schedules can implement it routinely to potentially experience regular bowel movements. For best results, consider completing the 7-second poop method every day.
Role of Apple Cider Vinegar
Apple cider vinegar complements the 7-second poop method because studies suggest drinking 10 ml of apple cider vinegar (2 teaspoons) diluted in 200 ml (about 1 cup) of water at breakfast and dinner may help reduce constipation.Β
Researchers also found that apple cider vinegar's benefits for GI health may include improved overall gastrointestinal health, enhanced digestion, lower blood pressure, and less oxidative stress. This may be due, at least in part, to its antioxidant, antimicrobial, anti-tumor, and anti-diabetic properties.
Apple Cider Vinegar: The Perfect Complement
Apple cider vinegar complements the 7-second poop method by potentially improving digestion and providing extra health and wellness benefits.Β
Introduction to Apple Cider Vinegar
Apple cider vinegar is a type of vinegar made by fermenting apples and their juices with yeast. It's often an ingredient in pickles, salad dressings, marinades, and many recipes. Apple cider vinegar has also been used for home remedies, such as potentially enhancing weight loss and blood sugar control. Its nutritional profile includes trace minerals, polyphenols, and antioxidants.Β
Digestive Benefits
Studies suggest that apple cider vinegar may aid digestion by improving conditions in the gastrointestinal tract. Researchers also found that it may support cholesterol levels and blood sugar control.
However, researchers report that consuming high doses of acetic acid in vinegar might cause adverse side effects, including heartburn, stomach or throat irritation, tooth decay, nausea, or constipation. For this reason, studies suggest avoiding excessive doses of apple cider vinegar (consume no more than 2 tablespoons daily).
How to Incorporate Apple Cider Vinegar
Incorporating apple cider vinegar into the 7-second poop method is easy. Combine 2 teaspoons of apple cider vinegar with about 1 cup of warm or room-temperature water and drink it when you wake up each morning. Remember to breathe deeply, stretch, and do your wind-relieving yoga poses.Β
If you still struggle with constipation, consider consuming the apple cider vinegar and water mixture later in the day, but don't exceed 2 tablespoons of vinegar.Β
Tips for Practitioners
Practitioners can offer suggestions for trying the 7-second poop method or address questions their patients may have.
Guiding Patients
Introducing the 7-second poop method to patients is simple if they ask about it or when they struggle with constipation or other gastrointestinal health issues. Introduce the technique and ways to implement it into a patient's daily routine, monitor progress, and provide support.Β
Customizing the Approach
Suggest modifications to the 7-second poop method if necessary, as well as advice about whether or not to use apple cider vinegar. While there are typically no risks involved in implementing the basic principles of the 7-second poop method, some patients should use caution with apple cider vinegar or avoid it altogether. Examples include people who:
Avoid ingesting apple cider vinegar alone; always dilute it with water.
Tips for Patients
Getting started with the 7-second poop method is simple. Write down the steps needed each morning, so you remember. Drink a glass of water (mix in 1-2 teaspoons of apple cider vinegar if you'd like), stretch, complete the Pawanmuktasana pose while still in bed (fetal position lying on your back), and breathe deeply.Β
Continue your day by adopting healthy habits: eat nutritious fiber-rich foods, exercise regularly, drink plenty of water, get enough sleep, and minimize stress. Consider completing another 7-second poop method later in the day as needed.
Maintaining the Practice
Make time for the 7-second poop method by prioritizing this gut health-supporting habit. Leave yourself a note at your bedside so you remember and talk with your doctor if you still struggle with constipation after several days or a week.
Common Questions and Myths
While the 7-second poop method is simple to implement, you might still have questions about this daily bowel movement-supporting routine.Β
FAQs
Does the 7-second poop method really work?Β
More research is needed to determine if the 7-second poop method is effective for improving digestive health and easing constipation. But its components (drinking more water, stretching, doing yoga poses, and relieving stress with deep breathing) appear to benefit gut health.Β
When should I complete the 7-second poop method?
Complete the 7-second poop method right after you wake up each morning. You can repeat it other times throughout the day, but Dr. Sam developed it as a morning ritual.Β
When will I notice results from the 7-second poop method?
Consistency is key. After beginning a 7-second poop method morning ritual, you might experience improved digestive health and less constipation within several days or weeks. It's also vital to eat various plant-based foods rich in fiber, drink water throughout the day (not just in the morning), and exercise regularly. Chewing gum and drinking coffee may also help.Β
Myth Busting
Consider the following common myths vs. facts when implementing the 7-second poop method:
Myth: The 7-second method involves straining for 7 seconds while holding your breath during bowel movements or rubbing your fists together.Β
Fact: While there are different versions of the 7-second pool method floating around on the internet, the 7-second poop method developed by Gina Sam, MD, involves the techniques described in this article.Β
Myth: Apple cider vinegar is bad for you.
Fact: While drinking apple cider vinegar in excess may cause unpleasant side effects, studies suggest that it may promote the following health perks: reduced appetite, weight loss, improved waist circumference, better blood sugar control, and lower blood pressure.
Myth: It's normal to poop once or twice per week.
Fact: You should poop at least three times weekly, though many people have bowel movements more often β even several times daily. Passing fewer than three stools weekly or having difficulty passing stool is typically considered constipation.Β
Myth: The 7-second poop method is all I need to do to eliminate constipation.
Fact: Daily habits that may decrease the risk of constipation (regardless of if you do the 7-second poop method or not) include exercising regularly, eating 25-35 grams of fiber daily, drinking plenty of water, properly managing diabetes and other chronic diseases, and limiting certain medications.Β
[signup]
Key Takeaways
- The 7-second poop method involves drinking a glass of room-temperature water when you wake up each morning, stretching, doing a wind-relieving yoga pose, and breathing deeply.Β
- While research is lacking regarding the 7-second poop method's effects on constipation and overall GI health, studies suggest that its components, including yoga poses and drinking warm water, may enhance digestion and reduce constipation β particularly when combined with apple cider vinegar.Β
- While it's crucial to limit apple cider vinegar to avoid adverse side effects, there is little to no risk for most people who dilute it in water and combine it with the 7-second poop method. However, it's essential to first consult with a healthcare professional.
- Because research studying the effects of the 7-second poop method on constipation and digestive health is lacking, practitioners and patients are encouraged to provide feedback from their experiences. Share this article with other people who struggle with constipation, difficult bowel movements, or irregular pooping patterns.
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On December 11th, join Dr. Terry Wahls in a 
