Your bowel habits are a big indicator of your health. A lot of factors go into how and when you have bowel movements including three that you have complete control over: how you sit, your diet, movement and stress.
We’re breaking down some of the ways you can set yourself up for the perfect poop.
When standing, the angle of your rectum is bent at about 80 degrees right where it meets the anal canal; Also known as the Anorectal angle. This bend helps control your bowels along with your muscles.
When you sit to poop, that angle unfolds to about 100 degrees and squatting opens it even more. Opening that pathway makes it easier for that perfect poop to come right on out but, toilets were designed all wrong and they are not suited to squat. Luckily, there are ways to adapt.
We’ve all heard of poop stools, more commonly known as a Squatty Potty, and they are an excellent way to ensure that your body is in the best position for that perfect poop.
One study followed over 50 healthy poopers and when using the Squatty Potty 90% of the participants strained less, and over 70% spent less time on the toilet!
Getting off the toilet can help you in more ways than one. Typically, the more you move the more you poop. Exercising can get your innards moving around shaking up food, gas, and waste to get moving through your system. This means less time for your lower intestine to absorb water from your stool which will help create wet, soft poop that will be easier to pass. So, if you’re feeling constipated try going for a light jog or a walk to get things moving.
What you eat can also help get that perfect poop.
Fiber, there are two types of fiber, soluble and insoluble. Soluble fiber dissolves in water turning gooey and spongy and takes time moving through the digestive tract which helps regulate your bowel movements. Insoluble fiber, mostly keeps its shape when wet and will add bulk to your stool which will put pressure on your colon wall and stimulate movement. Having a balance of both soluble and insoluble fiber in your diet will help keep things running smoothly.
Sometimes fiber isn’t the issue at all. If adding stuff to your diet isn’t working then try taking stuff away. Some foods have been known to cause bowel issues. Removing these foods could help relieve the bowel issues you are experiencing. Keeping a food diary can help you find connections between the things you eat and your symptoms.
Lastly, you want to make sure you are staying hydrated. When you are hydrated, less water will be withdrawn from your colon. This keeps your poop soft and easy to pass.
Stress can play a big role in your digestive health. Try to find helpful ways to manage your stress, try to focus on the positive things and let go of everything else. Stressing less is not only good for your digestion but it’s also good for your mind and spirit.
If you’ve tried squatting, exercise and changing your diet and are still struggling to have the perfect poop we recommend speaking to a healthcare professional because this could be an indication that something more significant is going on.
Taking the perfect poop isn’t always easy but it should never be causing you distress. With these tips you are well on your way to having the best poop of your life.
Dr. Horowitz specializes in gut health. Using advanced functional digestive analysis along with micronutrient and food sensitivity testing to find imbalances in the digestive system, we appropriate individualized therapeutic treatments and dietary modifications that produce symptom relief and lasting results. If you are experiencing bowel distress we’d love to help you find the relief you need. Book a complimentary consultation below.