The #1 Habit to Break to Poop Better

There are days when you leave the bathroom with a smile, feeling lighter and relieved after having a smooth and easy poop. But then there are others when nothing seems to happen, your legs go numb, your bottom feels glued to the seat, and no poop comes out. While occasionally having constipation is totally normal, if you’re constantly struggling to go number two, it might be time to take a closer look at your daily habits. Some of them could be sabotaging your poops and health without even you realizing it. 

One of the worst habits you can do for your poop health is not going number two when you feel the urge. So, when you feel the urge to poop, go poop! Sounds simple, right? Yet many people may routinely hold in their bowel movements. Whether you’re too busy at work, avoiding public restrooms, or on the road, holding it in can lead to tummy troubles. 

“Don’t ignore the urge to have a bowel movement. This will lead to harder stools that will be more difficult to pass later,” recommends Andrew Moore, M.D., medical director of Gastroenterology at Swedish Hospital, part of Endeavor Health System. 

The urge to poop occurs when your rectum fills up, triggering receptors in the anus to signal the brain: go poop. The longer the stool sits in the rectum, the more water is absorbed, making it harder and more challenging.

Gastroenterologist Rabia A. De Latour, M.D., an assistant professor at the Department of Medicine at NYU Grossman School of Medicine, explains that there is a limited window between when your body signals the need to defecate and when you should act on it. Delaying too long can cause your body to adapt and ignore the sensation. She adds that habitually ignoring this urge may lead to chronic constipation.

In short, listen to your body. When it urges you to use the bathroom, make time to go! 

Other Habits to Break

Limit Toilet Time to 10 Minutes or Less

Fola May, M.D., director of Quality and improvement in Gastroenterology at UCLA and spokesperson of the American Gastroenterological Association, encourages all her patients to limit toilet time to 10 minutes or less. She explains that sitting on the toilet for an extended time, such as 30 minutes or more, can have serious health consequences. 

“When you are sitting on the toilet bowl, you are actually straining the pelvic floor muscles, and when you strain those muscles for an extended period of time, over 10 minutes, you weaken those muscles over time,” she says. Continually sitting on the toilet for over 10 minutes can lead to issues such as hemorrhoids or incontinence and other problems. Consider setting a timer on your watch to monitor toilet time. 

Don’t Bring Your Phone to the Bathroom

A survey found that 70% of Americans admit to taking their phone to the toilet. You might even be reading this article from the toilet or scrolling through social media while taking care of business, but Moore recommends against it. “Bringing your phone to the bathroom with you leads to longer times on the toilet, which over time may increase your risk of developing hemorrhoids or weaker pelvic floor muscles,” he says. 

Keep your phone and other distractions like books, magazines or laptops out of the restroom. 

Avoid Continually Straining 

Another habit to break is continually straining while sitting on the toilet. May explains that while some may think pushing really hard is normal—it isn’t—and can lead to pain or even bleeding, which may indicate clinical constipation. 

If you find yourself straining often, consult your primary healthcare provider to discuss potential medication options or dietary changes that may help relieve the issue. 

Tips to Poop Better

Eat More Fiber

Eating fiber can help you poop—and all our experts recommend it. Dietary fiber can help you have more regular bowel movements and make bowel movements softer and easier to pass, promoting healthier bowel movements.

Fiber is found in many delicious and nutritious foods, including fruits, vegetables, whole grains, beans, lentils, nuts and seeds. 

Drink More Water

Our experts agree people need to do a better job of drinking more water—mainly because research shows that 75% of Americans are chronically dehydrated.

“One of your colon’s main jobs is to balance water with stool,” says Latour. “If you’re dehydrated, [the colon] will try to pull as much water as they can out of the stool. And that can result in constipation for a lot of people.” She adds that drinking more water could alleviate many digestive issues and potentially eliminate the need for laxatives or other medications. 

While everyone needs different amounts of water, the Institute of Medicine of the National Academies recommends about 11 cups (or 91 oz) for women and about 16 cups (or 125 oz) for men. This recommendation includes both beverages and food sources of water. So water-rich foods like soups, smoothies and fruits and vegetables like watermelon, cucumber, and celery count towards these totals.

Move More

Getting your body moving can help your bowels do the same. “Regular physical activity, even simply walking, can help to stimulate your bowels to make your stools more regular,” says Moore. May agrees and says it doesn’t have to be sprinting on a treadmill and that even a brisk 20-minute walk can help keep your bowels moving. 

The Bottom Line

Having your bathroom routine on check helps you feel your best. While occasional constipation is normal, if you struggle with it regularly, there’s one habit you might need to break—ignoring the urge to go poop! Gastroenterologists warn that delaying bowel movements can lead to chronic constipation and other health issues. Other habits to break include prolonged toilet time (limit to 10 minutes), bringing your phone to the bathroom and straining excessively. And experts, to support better poops, recommend eating more fiber, drinking more water and moving your body more.