

TMI Alert (but I mean, considering the topic, it’s kind of whatever, right?): As someone who has a bowel movement once a day (usually in the morning), I used to be envious of an ex-boyfriend who would have one, like clockwork, about an hour after every meal. In fact, it wasn’t until I did some research on the frequency of pooping that I discovered that both of us were rolling as we should be; that it’s actually “normal” to number two anywhere between three times a day (like him) to three times a week (interesting).
For the record, bowel movements should also have the consistency of toothpaste and resemble the shape of your intestines. Something less frequentor harder (or dryer) can be a sign of constipation.
Ah, yes, constipation. What exactly causes this type of health-related issue that affects roughly four million Americans on an annual basis? Dehydration, a poor diet (including low fiber and/or too much fat or sugar), a lack of exercise, certain medications, and a drastic change in one’s lifestyle due to things like pregnancy or aging can all play a role. That’s why it’s important to pay close attention to the consistency of your own bowel movements along with a shift in your daily habits. If you discover that you are constipated, there are some simple things that should be able to bring you some much-needed relief before relying on a laxative or enema.
If, after trying these 10 suggestions, you don’t see a change within a week or so, make an appointment to see your doctor. Sometimes constipation can be connected to an underlying health condition, and either way, toxins filling up your system is only going to make you feel increasingly — pardon the pun — crappy.
Anyway, here are some natural ways to (hopefully) feel better in no time.
Jeffrey Coolidge
1. Leave Dairy Alone
Did you know that the proteins found in cow’s milk have the ability to literally slow down your bowel movements? Not only that, but since dairy can also cause inflammation in many people, that’s another reason why it can make it difficult for you to poop on a consistent basis. If you add to that the fact that more medical professionals are speaking out about the saturated fats and link to heart disease, acne, and even cancer that dairy can trigger in your system, you are far better off either reducing your dairy intake or (at least) going with a milk alternative from time to time. Oat milk is a personal fave of mine. Ironically, one reason why is because it’s a good source of fiber, something that we all need in order to stay regular.
2. Up Your Probiotic Intake
There are so many reasons why it’s a good idea to take a probiotic on a consistent basis. One of them is it keeps your gut in good condition while your body is processing your foods. Another? It helps to shorten the time that it takes for your colon to do its thing. The end result is you having less of a chance of becoming constipated; especially if you are pregnant or you are currently taking medications that have constipation as a side effect. Again, a probiotic supplement is bomb; however, you can also eat foods that are rich in probiotics too. Some of those include fermented foods like yogurt, pickles, fermented olives, cottage cheese, and pickled onions.
3. Take an Omega Supplement
As someone who has a cocktail of vitamins that I consume on a daily basis, I prefer to take them at night. One reason is so I can sleep through any minor discomfort that the combination may potentially cause my stomach (for instance, I take a gentle iron supplement that likes to show out sometimes). Another is because I can always tell the difference between when I take my evening primrose oil supplement and when I don’t.
Most definitely, when there is an oil that lubricates your system for a few hours, that can help having a number two a lot easier for you. The reason why I shouted out an omega supplement, specifically, for this is because it also contains properties that help to decrease bodily inflammation. A win all the way around.
Creative Photography
4. Drink Some Lemon Water
It honestly can’t be said enough that 75 percent of Americans are chronically dehydrated. That’s problematic as hell because your body needs fluids in order to keep your hormones balanced, give your organs the oxygen that they need, lubricate your joints, moisturize your skin and hair, produce saliva and moisture for your eyes, and so much more — including helping your system to properly digest your food and get rid of waste.
The reason why lemon water is a fan fave for many is because not only does water help keep your intestines in good working order, but lemon juice contains the antioxidant vitamin C; thus lemon water has the ability to actually pull more water into your gut. If the lemon water is hot, that’s even better. Hot water has a reputation for making the digestive process easier on your body (drink this before going to bed in order to get the best results).
5. Sip on Some Slippery Elm Tea
If you’re a fan of herbal teas (check out “10 'Uncommon' Teas You Should Add To Your Stash (& Why)”), you’ve got to add slippery elm tea to your stash. For one thing, it’s great for soothing a sore throat or healing a cough. It also has a solid reputation for working as a mild diuretic and reducing symptoms related to heartburn as well as ones that are associated with irritable bowel disease (IBD). That’s because it contains antioxidants and other properties that coat your intestines, again, making it easier for you to have bowel movements.
6. Or an Apple and Banana Smoothie
If you’ve always heard that fiber helps to keep you regular yet you’ve never really known why, probably the quickest and easiest way to explain it is fiber has a way of increasing both the weight and size of your bowel movements while making them softer (and therefore, easier to pass) too — and hey, the fewer toxins that are in your system, the less of a chance that you will be diagnosed with colon cancer up the road (because fiber has been proven to be a preventative carbohydrate in that lane).
That’s why it can be a good idea to indulge in a homemade smoothie that’s made from a highly fibrous fruit like apples and/or bananas (or berries, avocados, pears, kiwi, or mango) a couple of times a week. Just make sure to not overdo it as far as fiber is concerned. In this case, too much of a good thing can also result in bloating, gas, and yes, constipation. Twenty-five grams a day for women (and 38 grams a day for men) will get you just what you need.
Daniel de la Hoz/Getty Images
7. Do Some Yoga
Aside from some changes that you can make in your diet, there are some lifestyle tips that can be helpful for you as well. For one thing, if you don’t already do yoga yet constipation is an issue for you, so why not give it a shot? Not only does it help to reduce stress, and all of the twists and turns that your body goes through to get into certain positions, it can also help to “manipulate” (in a good way) your intestines so that you can have bowel movements more easily. Ones like the half-spinal twist and cobra pose (which you can see here) are directly attributed to making going to the bathroom a smoother process for you.
8. Give Yourself a Colonic Massage
There is nothing like a good old-fashioned massage. Well, when constipation is an issue, consider giving yourself an abdominal or colonic massage. When it comes to a colonic one, specifically, it’s beneficial because it can help to relieve gas, reduce intestinal blockages, and get rid of the abdominal fluid that could be the underlying cause of why you’re so constipated.
Another tip? If you apply some fennel oil (along with a carrier oil like rosemary) to your abdominal region and massage your lower tummy in circular motions, two or three times a day, that can help to bring constipation relief within a couple of days. You can watch a video on how to properly perform a colonic massage here.
9. Shift Your Posture (on the Toilet)
As a doula, I’ll never understand why (some) doctors will encourage women to try and push out their babies while being on their backs. My running statement for that is, “Who has a bowel movement while lying on their back?”. And that is the main point here. If what you’re experiencing is an occasional bout of constipation, try shifting your posture a bit while you’re on the toilet.Leaning forward, tilting your hips at a 60-degree angle, orputting your feet on a footstool (so that your knees are higher than your hips) are all positions that can help you to poop faster and easier.
10. Chew Some Sugar-Free Gum
If this is your “something new” for the day — hey, I totally get it.Word on the street is that if you chew on some sugar-free gum, it could help to “get things moving” sooner.The method behind the madness is this type of gum contains the ingredient sorbitol which acts as a mild laxative. The main things to keep in mind with this “hack” is 1) you will probably have to chew more than one piece to get results, and 2) you shouldn’t constantly rely on this because too much sorbitol could also cause diarrhea.
But if you like to chew gum and you also apply a few of these other tips at the same time, there’s a pretty good chance that constipation will be a thing of the past. So, get to — again, pardon the pun — moving on them, sis.
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It's kinda wild that, in 2025, my byline will have appeared on this platform for (what?!) seven years. And yeah, when I'm not waxing poetic on here about sex, relationships and then...more sex and relationships, I am working as a certified marriage life coach, helping to birth babies (as a doula) or penning for other places (oftentimes under pen names).
As some of you know, something that I've been "threatening" to do for a few years now is write another book. Welp, October 2024 was the month that I "gave birth" to my third one: 'Inside of Me 2.0: My Story. With a 20-Year Lens'. It's fitting considering I hit a milestone during the same year.
Beyond that, Pumas and lip gloss are still my faves along with sweatshirts and tees that have a pro-Black message on them. I've also started really getting into big ass unique handbags and I'm always gonna have a signature scent that ain't nobody's business but my own.
As far as where to find me, I continue to be MIA on the social media front and I honestly don't know if that will ever change. Still, if you need to hit me up about something *that has nothing to do with pitching on the site (I'm gonna start ignoring those emails because...boundaries)*, hit me up at missnosipho@gmail.com. I'll do what I can. ;)
'He Said, She Said': Love Stories Put To The Test At A Weekend For Love
At the A Weekend For Love retreat, we sat down with four couples to explore their love stories in a playful but revealing way with #HeSaidSheSaid. From first encounters to life-changing moments, we tested their memories to see if their versions of events aligned—because, as they say, every story has three sides: his, hers, and the truth.
Do these couples remember their love stories the same way? Press play to find out.
Episode 1: Indira & Desmond – Love Across the Miles
They say distance makes the heart grow fonder, but for Indira & Desmond, love made it stronger. Every mile apart deepened their bond, reinforcing the unshakable foundation of their relationship. From their first "I love you" to the moment they knew they had found home in each other, their journey is a beautiful testament to the endurance of true love.
Episode 2: Jay & Tia – A Love Story Straight Out of a Rom-Com
If Hollywood is looking for its next Black love story, they need to take notes from Jay & Tia. Their journey—from an awkward first date to navigating careers, parenthood, and personal growth—proves that love is not just about romance but also resilience. Their story is full of laughter, challenges, and, most importantly, a love that stands the test of time.
Episode 3: Larencia & Mykel – Through the Highs and Lows
A date night with police helicopters overhead? Now that’s a story! Larencia & Mykel have faced unexpected surprises, major life changes, and 14 years of choosing each other every single day. But after all this time, do they actually remember things the same way? Their episode is sure to bring some eye-opening revelations and a lot of laughs.
Episode 4: Soy & Osei – A Love Aligned in Purpose
From a chance meeting at the front door to 15 years of unwavering love, faith, and growth, Soy & Osei prove that when two souls are aligned in love and purpose, nothing can shake their foundation. Their journey is a powerful reminder that true love is built on mutual support, shared values, and a deep connection that only strengthens with time.
Each of these couples has a unique and inspiring story to tell, but do their memories match up? Watch #HeSaidSheSaid to find out!
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As the self-proclaimed “concert queen,” I’ve danced my way through countless venues, basking in the euphoria that only live music can deliver.
From the heart-thumping bass of my favorite hip-hop anthems to the soulful serenades of R&B legends, my adventures have been a harmonious blend of rhythm, culture, and, of course, delectable cuisine. Each festival I’ve attended has been a unique chapter in my live music journey, offering not just performances but immersive experiences that celebrate art, community, and flavor.
Reflecting on my escapades, festivals like Rolling Loud, Roots Picnic, Essence Fest, and One Music Fest have been more than just events—they’ve been transformative odysseys.
The electrifying energy of the crowds, the discovery of emerging artists, and the shared moments of unity have solidified my love for these gatherings. They are living testaments to music’s unparalleled ability to bridge divides and foster a sense of belonging.
As 2025 unfolds, the festival circuit is buzzing with anticipation, promising an array of events that are sure to ignite your musical passions. Whether you’re a seasoned festival-goer or a curious newcomer, here’s a curated list of must-attend festivals that should be on your radar:
Rolling Loud California (Los Angeles, CA) - March 15-16, 2025
Scott Legato/ Getty Images
Kicking off the festival season with a bang, Rolling Loud returns to Los Angeles, promising a weekend of unparalleled hip-hop performances. This year’s lineup is nothing short of spectacular, with headliners like A$AP Rocky and Playboi Carti set to ignite the stage. Adding a unique flair, Mexican sensation Peso Pluma joins as a special guest, bringing his distinctive sound to the mix.
Tickets are flying off the shelves, with General Admission passes starting at $179 and VIP options offering exclusive perks for $499. Set against the vibrant backdrop of Los Angeles, attendees can indulge in the city’s eclectic food scene, making this festival a feast for both the ears and the taste buds.
2025 Performers: A$AP Rocky, Playboi Carti, YG, Sexyy Red, Quavo, Gelo, Bossman Dlow, Peso Pluma
2024 Performers: Nicki Minaj, Post Malone, Future x Metro Boomin, YG & Tyga, Party Next Door, Summer Walker, Don Toliver, Bryson Tiller, Big Sean, Sexyy Red
Dreamville Festival (Raleigh, NC) - April 5-6, 2025
Curated by the legendary J. Cole, Dreamville Festival has swiftly become a beacon for hip-hop and R&B aficionados. Nestled in Raleigh’s scenic Dorothea Dix Park, the festival offers more than just music; it’s a celebration of community and culture. While the official 2025 lineup is under wraps, whispers in the wind suggest appearances by heavyweights, making this final edition a grand finale not to be missed.
Ticket options cater to various preferences, with General Admission passes and VIP packages that promise an elevated experience. Beyond the music, attendees can explore Raleigh’s burgeoning culinary scene, with the festival itself offering a smorgasbord of local delights.
2025 Performers: TBA
2024 Performers: SZA, 50 Cent, J. Cole, Nicki Minaj, J.I.D., Lil Yatchy, Schoolboy Q, Sexyy Red, Jeremiah, Rema, Jeezy, Monica, and more.
EmpowHER Festival (Los Angeles, CA) - May 10, 2025
Photo by Erika Goldring/WireImage
EmpowHER Festival isn’t just a festival; it’s a movement celebrating women’s empowerment, creativity, and artistry. Set in the heart of Los Angeles, this one-day extravaganza brings together female artists for a day of unforgetttable performances. While this is the inaugural festival, the incredible lineup includes trailblazers like Kehlani and Jazmine Sullivan making it a must-attend for those passionate about female empowerment.
Early bird General Admission (GA) tickets are currently available at a 20% discount, bringing the price to under $200. As the festival date approaches, ticket prices are expected to increase, so securing your spot early is recommended. For the most up-to-date ticket information and purchases, visit the official EmpowHER website or authorized ticket vendors.
2025 Performers: Kehlani, Jazmine Sullivan, Normani, Saweetie, Flo Milli, and more.
Roots Picnic (Philadelphia, PA) - May 31-June 1, 2025
Curated by the legendary Roots crew, Roots Picnic is a melting pot of music, culture, and activism. Having grooved my way through its vibrant atmosphere before, I can attest to its eclectic lineups that span genres from hip-hop to indie rock. The 2025 edition promises to uphold this tradition, with anticipated performances from both established and emerging artists.
Ticket information and lineup announcements are typically released closer to the event date. Philadelphia’s rich history and vibrant food scene further enhance the festival experience, offering attendees a chance to explore the city’s cultural landmarks and culinary offerings.
2025 Performers: D’Angelo, Meek Mill, Lenny Kravitz, GloRilla, Miguel, Tems, Latto, Kaytranada, Jeezy, Pusha T & 2 Chainz, Miss Soulchild, The Roots, and more.
2024 Performers: Jill Scott, Lil Wayne, Nas, Victoria Monet, Gunna, Fantasia, Muni Long, Method Man & Redman, Scarface, Amerie, Sexyy Red, Babyface, Wale, Tyla, and more.
BET Experience (Los Angeles, CA) - June 5-8, 2025
Photo by Aaron J. Thornton/Getty Images for BET
The BET Experience is a multi-day celebration leading up to the annual BET Awards, featuring concerts, celebrity panels, and interactive exhibits. Held in Los Angeles, this event captures the essence of Black culture and entertainment. Details about the 2025 lineup and ticket pricing are yet to be announced, but past experiences have included performances by top artists and exclusive access to industry events, making it a cornerstone event for music lovers.
2025 Performers: TBA
2024 Performers: Cardi B, Gunna, Davido, Sexyy Red, The Roots, Queen Latifah, Common, and more.
Essence Fest (New Orleans, LA) - July 3-6, 2025
Essence Fest, affectionately known as the “party with a purpose,” is a vibrant celebration of Black culture, music, and empowerment. My previous escapades at this festival were nothing short of magical, with its blend of soulful performances, enlightening panel discussions, and a community atmosphere that feels like a family reunion. The 2025 edition is expected to feature a stellar lineup of artists, though official announcements are pending.
Tickets typically range from General Admission to VIP packages, catering to a variety of preferences and budgets. Set in the lively city of New Orleans, attendees can also immerse themselves in the local culture, savoring Creole cuisine and exploring historic sites, making it a holistic cultural experience.
2025 Performers: TBA
2024 Performers: Birdman, Usher, Janet Jackson, The Roots, Mickey Guyton, Busta Rhymes, Charlie Wilson, Victoria Monet, SWV, Frankie Beverly, Tank, Ginuwine, Tyrese, and more.
Broccoli City Festival (Washington, D.C.) – July 12-13, 2025
If you’re looking for a festival that brings the vibes and the vision, Broccoli City Festival is it! Taking over Washington, D.C., this two-day celebration is more than just a music festival—it’s a movement. Dedicated to uplifting Black culture, sustainability, and community empowerment, BC Fest blends fire performances with social impact, making you feel good inside and out.
The 2025 lineup is still under wraps, but if past years are any indication (think: Lil Wayne, Megan Thee Stallion, and Burna Boy), we’re in for a show. Plus, with D.C. as the backdrop, you already know the food is going to be top-tier. Expect local eats, poppin’ day parties, and a city full of festival-goers keeping the energy high all weekend long. Whether you’re there for the music, the mission, or just the chance to rock a fly festival fit, BC Fest is a must for your summer lineup.
2025 Performers: TBA
2024 Performers: Megan Thee Stallion, Victoria Monét, Gunna, Kaytranada, Party Next Door, Lil Yaychy, Teezo Touchdown, Fridayy, Skilla Baby, Sexyy Red, Key Glock, and more.
One Music Fest (Atlanta, GA) - October TBA, 2025
As an Atlanta native, One Music Fest holds a special place in my heart. This festival has consistently showcased a diverse array of artists, reflecting the rich musical heritage of the city. While the exact dates and lineup for 2025 are yet to be confirmed, past festivals have featured a mix of hip-hop, R&B, and alternative acts that cater to a wide audience.
Ticket pricing and performer details will be announced as the event approaches. In the meantime, festival-goers can look forward to exploring Atlanta’s dynamic food scene and cultural landmarks, making it a holistic experience that celebrates both music and community
2025 Performers: TBA
2024 Performers: Latto, Gunna, Earth, Wind, & Fire, Nelly, Victoria Monet, GloRilla, Keshia Cole, Sexyy Red, Ari Lennox, Fantasia, Method Man & Redman, and more.
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