For a more efficient and pleasant bathroom routine, raise your feet onto a small stool and don’t overdo the wiping
It’s probably been a few decades since you proudly graduated from potty training. But despite being a seasoned pro at pooping, you might not be doing it all that well.
“It’s not that you’re pooping wrong,” says colorectal surgeon Arielle Kanters, MD. “It’s that you could be pooping better.”
So, let’s reconvene potty training to see how you can improve your technique.
The Best Position to Poop
You’re probably not in the best position when you sit down to poop. The reason? Modern toilets weren’t exactly designed with your anatomy in mind.
That’s because your rectum contains a sling-like muscle called the puborectalis. When you’re sitting upright on the toilet, that muscle naturally stays kinked. That isn’t ideal for letting poop out.
But if you get into more of a squat, that muscle relaxes and straightens to let poop pass more easily.
“Pooping is actually better done in a squatting position,” explains Dr. Kanters. “The farther your bottom gets toward the same level as your feet, the more natural a bowel movement is.”
You don’t need to rip out your toilet and renovate your bathroom for better pooping, though. Putting a small step stool under your feet can raise your knees above your hips just enough to create a squatting position.
Leaning forward with your elbows on your thighs can also mimic a squatting position to help move things along.
How to Wipe After Pooping
Odds are you’re not wiping wrong — but you may be overdoing it. Too much wiping can irritate the delicate skin around your anus, causing tiny tears, burning and itching — a condition called pruritus ani, or itchy anus.
“There is such a thing as too much wiping,” emphasizes Dr. Kanters. “You don’t need to overdo it.”
And despite their growing popularity, wet wipes aren’t a necessity, either. “These tend to have alcohols or fragrances, which can be very irritating to the skin,” she adds. “You’re better off sticking with plain toilet paper.”
Better yet, use a bidet to clean the downstairs region.
“A bidet is the gold standard,” she notes. “Using a bidet and then gently patting dry afterward — that’s the way to have a perfectly clean bottom.”
Want to poop better? Then elevate your feet to mimic a squat, only go when you feel the urge and avoid straining or sitting more than 5 minutes.
Other TIps to Help You Poop Better
Adjusting a few other bathroom habits can make going No. 2 a more efficient and pleasant experience. Dr. Kanters offers these suggestions.
- Listen to your body. Pooping comes more easily when the urge to go hits. “Your body is designed to signal to your brain, ‘Hey, I’m full. I need to empty,’” says Dr. Kanters. “If you’re not getting that message, don’t head to the bathroom.”
- Limit toilet time. Going to the bathroom is a business trip. Focus on getting the job done quickly — ideally in under five minutes. Sitting with your butt over the bowl for longer periods can lead to issues like inflamed hemorrhoids.
- Avoid multitasking. Resist the temptation to catch up on social media feeds, the daily news or emails while you’re on the throne. “They can all keep you sitting there longer than you need to,” cautions Dr. Kanters.
- Don’t force it. A little pushing while pooping is perfectly normal, but you shouldn’t have to push hard. Excessive straining can lead to hemorrhoid issues or cause fissures.
In addition, what you do away from the bathroom can help optimize your pooping performance. Going No. 2 becomes a little easier if you:
- Drink enough fluids during the day.
- Get enough fiber in your diet.
- Exercise regularly.
- Get enough sleep.
- Manage stress.
“We’ve all been pooping for a long time, but that doesn’t mean we can’t improve our process,” encourages Dr. Kanters. “Small changes can make that natural bodily function feel a lot more comfortable.”