Knowing that you need to poop and not being able to make it happen is one of those issues no one really wants to talk about, even though constipation is far more common than you think. And while it isn’t the worst condition that can affect how you’re feeling as you go about your daily life, there’s no denying that it can be downright unpleasant and uncomfortable. After all, if you could just make yourself poop now, you likely could stop thinking about it and get on with your life.

Fortunately, there are several tips and tricks you can try to make yourself poop, especially if you’re wanting to go for your morning run or you’re headed somewhere bathrooms are scarce. (And it’s not your imagination; it IS harder to poop when you’re not at home; here’s why it can be so hard to keep things moving on vacation). Use these 10 expert-recommended tips to help get relief fast.

1. Drink coffee

If you’re a regular coffee drinker, you’re likely well aware of the fact that your morning brew usually coincides with your morning...doo. (Sorry; couldn’t resist.) This tactic can be especially key for runners who are often training (or racing) early in the morning.

“Warm beverages, especially a hot cup of coffee or tea in the morning, can help to get things moving,” says Christine Lee, MD, a gastroenterologist at the Cleveland Clinic. “The heat from the coffee can stimulate movement, but the coffee itself and its high levels of caffeine are also known to stimulate colon motility.” (Motility, in this case, being doctor speak for keeping things moving through your intestinal tract.)

While coffee can work to get things moving whether it’s warm or cold, note that other caffeinated beverages like iced tea and sodas won’t have the same effect.

2. Take a daily probiotic

Taking a daily probiotic will help keep your gut health in check by promoting good motility on a daily basis, says Brigitte Zeitlin, a registered dietitian and owner of BZ Nutrition in New York City. “Probiotics add good bacteria into your digestive system that work to fight bloat and constipation while promoting pooping more regularly,” she explains.

3. Drink more water

Water is another beverage that works to push poop out, so it’s no surprise that being dehydrated can lead to problems in that department. “Dehydration can contribute to constipation so staying well hydrated will help you push out poop quicker and more easily,” says Zeitlin.

4. Eat more foods with fiber

Fiber-rich foods promote keeping things moving through your gut, and will have you pooping on a consistent basis. Aim to eat whole grains, like a bowl of oatmeal, or a salad full of raw veggies, or pair some hummus with pepper slices, raw cauliflower, and baby carrots and wash it all down with a glass of water. “The fiber in raw veggies will get you going and the water will speed up the timing,” she explains.

5. Eat plenty of (healthy) fat

“Fats such as nuts, nut butter, avocado, olives, or hummus help “grease” the wheels, so to speak, and get things moving out more comfortably, explains Zeitlin. “So go for that hummus with the veggies, those nuts with the apple or in your oatmeal, and add avocado to your salads or toast.” Here's exactly what's considered to be a healthy fat.

6. Load up on fermented foods

Fermented foods such as Greek yogurt, kimchi, sauerkraut and even beer provide those aforementioned probiotics, which are good bacteria in your gut. The more good gut bacteria you have, the more regularly and easily your digestive system will squeeze out those BMs, says Zeitlin.

7. Try a fiber supplement

Eating a diet that includes natural fiber found in whole foods is key for staying regular, but adding in a fiber supplement can give you that extra boost when you need it.

“An over-the-counter psyllium husk fiber supplement with a daily supplemental dose of 6 to 9 grams of fiber can provide the same effect as consuming a fiber-rich meal or snack,” says Dr. Lee. But whole foods are still always the best way to get all the fiber you need, since you get all the other nutrients that come with them as well.

8. Get some exercise

Regular exercise is a key component of any healthy lifestyle, but if you’ve fallen off the wagon when it comes to consistency, it could be what’s plaguing your digestive system. Moving your body will not only get other things moving, but it will likely make you feel generally better as a whole.

“Working out by hiking, walking on uneven ground, jogging, and biking can all increase your metabolism, which in turn increases intestinal motility and can get things moving along,” says Dr. Lee.

9. Try a prescription laxative

Finally, if all else fails, talk to your doctor about potentially trying a prescription laxative. While they can be very effective, prescription drugs should generally be left as a last resort after you’ve tried various other methods, says Dr. Lee.