Many people have to go in the morning after they've had a cup of coffee or eaten. If you want to hold it in because you're at work, try getting up earlier and eating at home. That way, you'll be able to go to the bathroom in the comfort of your own home before leaving for work. Bread is low on the fiber list, particularly white bread. It can help if you have diarrhea, for instance. Be careful not too eat too much, though, as it can stop you up. Eating high-fiber foods can increase your need to go, so if you're trying to slow down, skip high-fiber foods like whole-wheat bread. White bread is low in fiber since it's not made with whole wheat. If you're running to the bathroom too often, it's best to avoid drinking alcoholic beverages. It can cause diarrhea, as well as bloating, so you'll be going more often, not less. High-fiber foods include foods like fruits, veggies, and whole grains. The fiber in these foods can get your bowels moving, so if you're trying to hold it, skip these foods if at all possible. Keep in mind that this is only a temporary fix. In general, eating high fiber foods is a good thing, and it can keep you from becoming constipated. In fact, constipation can cause you to have problems holding it. Caffeine often has the effect of making you need to go. Not everyone is susceptible to this effect, but if you are, you should avoid drinking anything with too much caffeine, such as coffee, tea, energy drinks, or sodas. In some people, dairy can cause constipation, which may seem ideal. However, in people who are somewhat intolerant, dairy can lead to diarrhea. It's a good idea just to skip it if you're having bathroom problems.

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Sắp xếp thời gian biểu để không có nhu cầu đi đại tiện vào thời điểm không phù hợp. Ăn bánh mì để giúp giảm nhu động ruột. Không uống rượu nếu gặp vấn đề với việc đại tiện. Tránh các loại thực phẩm giàu chất xơ khi có nhu cầu đi đại tiện. Tránh các loại đồ uống có chứa cafein. Tránh các loại thực phẩm làm từ sữa.