Written By: Original text from Erin Coleman, RD
Updated On: February 18, 2025, Revised by Dr. Paul Kwik D.C.
At 62 yo, time is creeping up on my body! But you can do something about it!
I have learned simple strategies that work!
Constipation is more common than most people realize, affecting nearly 4 million Americans. For those searching for a quick, natural, and non-invasive way to support regular bowel movements, gastroenterologist Gina Sam, MD (Revised by Dr. Paul) has introduced what she calls the 7-second poop method.
This simple morning ritual—already popular on social media—may help stimulate digestion, reduce straining, and support healthier bowel habits. Whether you’re a practitioner guiding patients or someone dealing with sluggish bowels, this article breaks down everything you need to know.
What Is the 7-Second Poop Method?
The 7-second poop method is a short morning practice designed to stimulate the bowels naturally. Dr. Sam recommends combining hydration, movement, and relaxation techniques to encourage regularity.
I struggled with constipation for a period of time worsening around 2015 but saw issues of it since 1984!
Many of the principles below I have been incorporating into my morning daily routine as well as the rest of the day.
It Works!
The key is routine!
Aristotle – “We are what we repeatedly do. Excellence, then, is not an act, but a habit.”
The Four Key Steps:
Drink Water – Start your day with a glass of room-temperature water to rehydrate and kickstart digestion. I, Dr. Paul like putting a capful of Apple Cider vinegar (ACV) with 2 shakes of Premier Pink Salt in the mix.
Stretch – Gentle stretches loosen muscles and stimulate circulation. I like to stretch my tight muscles in the morning. See Video above and the pix below
Wind-Relieving Stretch – Lying on your back, pull your knees to your chest for a few seconds to compress the colon and release trapped gas.
Deep Breathing – Diaphragmatic breathing relaxes the nervous system and signals the gut to move.
Feel Stretch Below in Inner thighs
This entire process can take under a minute—sometimes just 7 seconds—making it one of the most practical tools for busy individuals.
Why It Works: The Science Behind the Method
Although there are no direct studies on the “7-second poop method” itself, research supports the components it includes:
Hydration – Drinking warm or room-temperature water helps stimulate intestinal motility.
Stretching & Poses – Studies show certain body positions can ease constipation and improve gut function.
Breathing Exercises – Deep breathing lowers stress, which supports digestion.
Apple Cider Vinegar (Optional) – Research suggests diluted apple cider vinegar may enhance digestion and support blood sugar balance.
Together, these strategies may encourage efficient, less strained bowel movements.
Benefits for Patients
Improved Digestive Health – Promotes smoother intestinal movement and reduced bloating.
Less Straining – Helps lower the risk of hemorrhoids and discomfort.
Convenience – A natural technique that fits into even the busiest morning routine.
Benefits for Practitioners
Healthcare providers can use this tool as part of a holistic gut health plan. It’s an approachable method patients can implement right away—without medication or invasive interventions.
Practitioners may also:
Customize the approach – Add or remove steps depending on the patient’s needs.
Pair it with testing – Use stool or GI health tests to track progress and identify deeper issues.
Advise on safety – Especially regarding apple cider vinegar, which may interact with certain medications (e.g., for diabetes or heart disease).
How to Add Apple Cider Vinegar
If desired, patients can enhance the 7-second method by drinking:
2 teaspoons of apple cider vinegar diluted in 1 cup of warm water in the morning.
⚠️ Caution: Do not exceed 2 tablespoons daily, and always dilute to avoid irritation or side effects like heartburn.
Tips for Success
Write down the steps and keep them near your bed.
Be consistent—daily practice yields the best results.
Support the method with other healthy habits:
Eat 25–35 grams of fiber per day.
Drink at least 6–9 cups of water daily.
Exercise regularly.
Manage stress and get quality sleep.
Examples of 25–35 Grams of Fiber Daily
Breakfast
1 medium apple with skin (4 g)
Subtotal: 18 g
Lunch
1 cup lentil soup (8 g)
1 small side salad: 2 cups mixed greens + ½ cup cucumber + ½ cup carrots (3 g)
1 slice Ezekiel whole grain bread (3 g) (Best cost at Trader Joes)
Subtotal: 14 g
Snack
1 ounce almonds (3.5 g)
1 medium pear with skin (5.5 g)
Subtotal: 9 g
Dinner
1 cup quinoa (5 g)
1 cup steamed broccoli (5 g)
½ cup black beans (7 g)
Subtotal: 17 g
✅ Daily Total: ~58 g fiber (well above 25–35 g).
Simpler Example (~30 g):
1 cup raspberries (8 g)
1 cup broccoli (5 g)
½ cup black beans (7 g)
1 medium apple (4 g)
Total: ~31 g
👉 Reminder: Increase fiber gradually and drink plenty of water to avoid gas or bloating.
Normal vs. Abnormal Pooping
Understanding what’s “normal” vs. “abnormal” helps patients recognize when constipation or other bowel issues may need attention.
Normal Bowel Habits:
Frequency: Anywhere from 3 times per day to 3 times per week is generally considered normal.
Effort: Stools should pass with minimal straining.
Consistency: Formed, soft, and easy to pass (similar to Type 3–4 on the Bristol Stool Chart).
Time: Most healthy bowel movements take under 5 minutes.
Abnormal Bowel Habits (Signs of Constipation or Other Issues):
Fewer than 3 bowel movements per week.
Hard, dry, or lumpy stools (Bristol Type 1–2).
Excessive straining or pain during bowel movements.
Feeling of incomplete evacuation.
Spending more than 10–15 minutes regularly on the toilet.
👉 If you consistently notice abnormal patterns, it’s time to evaluate diet, lifestyle, hydration, and medical conditions with the help of a healthcare provider.
Common Myths and Facts
Myth: The method requires straining for 7 seconds.
Fact: The method is about gentle hydration, stretching, poses, and breathing—not straining.
Myth: Apple cider vinegar is harmful.
Fact: In moderation and diluted, it may aid digestion and offer additional health benefits.
Myth: It’s normal to poop only once a week.
Fact: Fewer than three bowel movements per week is usually considered constipation.
Key Takeaways
The 7-second poop method is a quick morning routine combining water, stretching, a wind-relieving pose, and breathing.
While not heavily researched as a single method, each component has science-backed digestive benefits.
Apple cider vinegar may be a helpful complement—but only when used safely and in moderation.
Practitioners can confidently share this tool with patients while monitoring individual responses.
The Bristol Stool Chart
(Insert Bristol Stool Chart graphic here — either the medical diagram or a simplified illustration.)
Quick Reference:
Type 1–2: Hard, lumpy stools → constiption
Type 3–4: Smooth, soft stools → ideal / normal
Type 5–7: Loose or watery stools → possible diarrhea
👉 If your stool is usually Type 1–2 or Type 6–7, it’s a sign something’s off — diet, hydration, stress, or a medical condition may need to be addressed.
⚠️ Disclaimer: This article is for educational purposes only and is not intended as medical advice. Always consult your healthcare provider before starting new health practices.