What constitutes a normal bowel movement. How often should you poop. What factors affect your bowel habits. What are the signs of healthy and unhealthy stools. How can you improve your pooping routine.

Understanding Normal Bowel Movements: Frequency and Consistency

When it comes to bowel movements, there’s no one-size-fits-all approach. The frequency and consistency of your stools can vary greatly depending on several factors. However, understanding what’s considered “normal” can help you gauge your digestive health.

How often should a person have a bowel movement? While there’s no exact number, medical professionals often refer to the “basic rule of three.” This means that having anywhere between three bowel movements per day to three per week is considered within the normal range. Your personal frequency may fall anywhere within this spectrum, and it can be influenced by various factors such as:

• Diet
• Age
• Physical activity level
• Hydration status
• Medication use

What does a healthy stool look like? Generally, a normal stool should be:

• Brown in color
• Formed and soft
• Easy to pass without straining
• Painless to expel

If your stools consistently deviate from these characteristics, it might be worth discussing with a healthcare provider.

The Importance of Regular Bowel Movements for Overall Health

Regular bowel movements play a crucial role in maintaining good health. Why is pooping so important for your body? Here are some key reasons:

• Waste elimination: Bowel movements are your body’s natural way of expelling waste products that are no longer needed.
• Toxin removal: The digestive system helps remove toxins from your body through feces.
• Gut health: Regular bowel movements can indicate a healthy digestive system and balanced gut microbiome.
• Prevention of discomfort: Consistent bowel movements help prevent bloating, abdominal pain, and other digestive discomforts.

What happens if you don’t poop regularly? Infrequent bowel movements can lead to several health issues:

• Constipation
• Hemorrhoids
• Anal fissures
• Fecal impaction
• Diverticular disease

In extreme cases, prolonged inability to pass stools can even lead to serious complications affecting your organs. This underscores the importance of maintaining regular bowel habits.

Factors Affecting Bowel Movements: Diet, Lifestyle, and Health Conditions

Your bowel movements are influenced by a complex interplay of factors. Understanding these can help you identify potential causes of irregular bowel habits and take steps to improve them.

Dietary Factors

What you eat plays a significant role in your bowel movements. Key dietary factors include:

• Fiber intake: Both soluble and insoluble fiber are essential for healthy digestion.
• Hydration: Adequate water intake helps keep stools soft and easy to pass.
• Specific foods: Some foods can either promote or hinder bowel movements.

Lifestyle Factors

Your daily habits and routines can significantly impact your bowel health:

• Physical activity: Regular exercise can stimulate bowel movements.
• Stress levels: High stress can disrupt normal digestive processes.
• Sleep patterns: Poor sleep can affect your body’s natural rhythms, including bowel movements.
• Toilet habits: Ignoring the urge to go or spending too much time on the toilet can affect regularity.

Health Conditions

Certain medical conditions can impact bowel function:

• Irritable Bowel Syndrome (IBS)
• Inflammatory Bowel Disease (IBD)
• Thyroid disorders
• Neurological conditions
• Certain medications

Recognizing these factors can help you identify potential causes of irregular bowel habits and take appropriate steps to address them.

Troubleshooting Common Bowel Issues: Constipation and Diarrhea

Even with healthy habits, most people occasionally experience episodes of constipation or diarrhea. Understanding these common issues can help you manage them effectively.

Constipation

Constipation occurs when bowel movements become infrequent or difficult to pass. What causes constipation? Common factors include:

• Low fiber intake
• Dehydration
• Lack of physical activity
• Certain medications
• Ignoring the urge to go

How can you relieve constipation? Try these strategies:

1. Increase fiber intake to 25-31 grams per day
2. Drink more water
3. Exercise regularly
4. Use the bathroom when you feel the urge
5. Consider over-the-counter laxatives (consult with a healthcare provider first)

Diarrhea

Diarrhea involves loose, watery stools and increased frequency of bowel movements. What triggers diarrhea? Common causes include:

• Viral or bacterial infections
• Food intolerances
• Certain medications
• Stress
• Digestive disorders

How can you manage diarrhea? Consider these tips:

1. Stay hydrated with water and electrolyte solutions
2. Avoid foods that irritate the stomach (e.g., caffeine, alcohol, dairy)
3. Eat binding foods like bananas, rice, and toast
4. Consider probiotics to support gut health
5. Use over-the-counter anti-diarrheal medications if needed (consult a healthcare provider first)

If constipation or diarrhea persist or become chronic, it’s important to consult with a healthcare provider to rule out underlying conditions.

The Science of Stool: Understanding the Composition of Poop

While it may not be a pleasant topic of conversation, understanding the composition of stool can provide valuable insights into your digestive health. What exactly is poop made of? Let’s break it down:

• Water: Approximately 75% of stool is water
• Bacteria: Both beneficial and potentially harmful bacteria make up a significant portion of stool
• Undigested food particles: Particularly fiber from plant-based foods
• Fats
• Food wastes
• Mucus
• Salts
• Bilirubin: A brownish-red substance that gives stool its characteristic color

Why does poop smell? The odor of stool is primarily due to the breakdown of proteins by gut bacteria. Certain foods, medications, and health conditions can affect the smell of your stool.

What can the appearance of your stool tell you? The Bristol Stool Chart is a medical aid designed to classify the form of human feces into seven categories:

1. Type 1: Separate hard lumps, like nuts (hard to pass)
2. Type 2: Sausage-shaped, but lumpy
3. Type 3: Like a sausage but with cracks on its surface
4. Type 4: Like a sausage or snake, smooth and soft
5. Type 5: Soft blobs with clear cut edges (passed easily)
6. Type 6: Fluffy pieces with ragged edges, a mushy stool
7. Type 7: Watery, no solid pieces, entirely liquid

Types 3 and 4 are considered ideal, while the others may indicate various digestive issues. Understanding your stool’s appearance can help you and your healthcare provider assess your digestive health.

Strategies for Better Bowel Movements: Diet, Hydration, and Lifestyle Changes

Improving your bowel movements often starts with making simple changes to your daily habits. Here are some effective strategies to promote healthier and more regular bowel movements:

Dietary Adjustments

What you eat plays a crucial role in your digestive health. Consider these dietary strategies:

• Increase fiber intake: Aim for 25-30 grams of fiber per day from sources like fruits, vegetables, whole grains, and legumes.
• Stay hydrated: Drink at least 8 glasses of water daily to keep stools soft and easy to pass.
• Include probiotic foods: Yogurt, kefir, sauerkraut, and other fermented foods can support gut health.
• Limit processed foods: These often lack fiber and can contribute to constipation.

Lifestyle Modifications

Your daily habits can significantly impact your bowel health. Try these lifestyle changes:

• Exercise regularly: Physical activity stimulates bowel movements.
• Establish a routine: Try to use the bathroom at the same time each day, preferably after meals.
• Don’t ignore the urge: When you feel the need to go, don’t delay.
• Manage stress: High stress levels can disrupt digestive processes.
• Consider a squatting position: Using a footstool while on the toilet can help align your body for easier bowel movements.

Hydration Habits

Proper hydration is essential for healthy bowel movements. How can you ensure you’re drinking enough water?

• Keep a water bottle with you throughout the day
• Set reminders to drink water regularly
• Eat water-rich foods like cucumbers, watermelon, and zucchini
• Limit diuretics like caffeine and alcohol

By implementing these strategies, you can promote better bowel health and more regular, comfortable bowel movements.

When to Seek Medical Attention: Red Flags in Bowel Health

While occasional changes in bowel habits are normal, certain symptoms may indicate a more serious underlying condition. When should you consult a healthcare provider about your bowel movements? Look out for these red flags:

• Blood in the stool: This could appear as bright red blood or dark, tarry stools.
• Persistent changes in bowel habits: If constipation or diarrhea lasts for more than a few weeks.
• Severe abdominal pain: Especially if accompanied by changes in bowel habits.
• Unexplained weight loss: Particularly if associated with changes in bowel habits.
• Chronic fatigue: When combined with digestive symptoms, this could indicate various conditions.
• Fever: Especially if accompanied by digestive symptoms.
• Nausea or vomiting: Particularly if persistent or severe.

What conditions might these symptoms indicate? While not an exhaustive list, these symptoms could be associated with:

• Inflammatory Bowel Disease (IBD)
• Colorectal cancer
• Celiac disease
• Diverticulitis
• Gastrointestinal infections

How should you prepare for a doctor’s visit about bowel issues? Consider these steps:

1. Keep a symptom diary: Note when symptoms occur, their severity, and any potential triggers.
2. Track your diet: Record what you eat and drink, as this can help identify potential food intolerances or triggers.
3. Prepare a list of questions: Write down any concerns or questions you have for your healthcare provider.
4. Be ready to discuss your medical history: Including any medications or supplements you’re taking.

Remember, early detection and treatment of digestive issues can prevent more serious complications. Don’t hesitate to seek medical attention if you’re concerned about your bowel health.

What’s a Normal Bowel Movement? Plus Tips for Better Pooping

We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission Here’s our process.

Healthline only shows you brands and products that we stand behind.

Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we:

• Evaluate ingredients and composition: Do they have the potential to cause harm?
• Fact-check all health claims: Do they align with the current body of scientific evidence?
• Assess the brand: Does it operate with integrity and adhere to industry best practices?

We do the research so you can find trusted products for your health and wellness.

Read more about our vetting process.

Was this helpful?

Some habits, including drinking more water, eating fiber, and moving around, may help stimulate regular bowel movements.

There’s a reason to pay attention to how often you poop: Regular bowel movements can be essential for good health.

Let’s go over why that’s so, as well as some tips to help you have better bowel movements, including how to pass hard stools.

As far as how often to have a bowel movement, there isn’t an exact number. Bowel activity varies for each person. However, medicine and science will often use the “basic rule of three” to describe a typical movement, meaning you have bowel activity anywhere between three times a day and three times a week.

You’ll poop more or less each day (or week) depending on a number of factors, such as your:

• diet
• age
• physical activity level

While the appearance and consistency of a person’s poop can vary from person to person, most people’s poop is formed, brown, and soft. If yours is rarely like this (such as always hard or always liquid), you may want to speak with a doctor.

Pooping shouldn’t be painful. If you frequently have bowel movements that are painful to pass or result in cramping after you make them, it’s time to speak with a doctor. You could have a condition like:

• irritable bowel syndrome (IBS)
• Crohn’s disease
• ulcerative colitis

Many people occasionally experience episodes of diarrhea or constipation, where you can’t go to the bathroom easily or very often. You can try some steps to treat them at home.

Constipation and diarrhea both involve concerns with the passage of stool. But while constipation is infrequent bowel activity or difficulty passing stool, diarrhea refers to loose or watery stools. Different factors can trigger either symptom, such as:

• diet
• food intolerances
• medications
• conditions affecting the gastrointestinal tract

Regardless of the underlying cause, though, constipation and diarrhea occur when intestinal contractions either speed up or slow down. Gut contractions help move stool through the colon. But sometimes, the muscles contract too much or too little. Diarrhea happens when these muscles contract more than usual, whereas constipation happens when they don’t contract enough.

Tips for incontinence or diarrhea

• Avoid foods known to irritate the stomach and cause loose stools (especially caffeine, dairy, and alcohol).
• Drink plenty of water or electrolyte-containing beverages to stay hydrated.
• Increase your fiber intake to add bulk to your stool.

Tips for constipation

• Try to get at least 25 to 31 grams of fiber per day.
• Increase your physical activity level.
• Always use the bathroom when you get the urge to go — don’t try and hold it.

However, if constipation or diarrhea become your consistent stool pattern, speak with a primary care doctor. They may recommend treatments or refer you to a specialist (called a gastroenterologist) who can perform further testing.

Bowel movements (sometimes called BMs for short) are your body’s way of getting rid of waste that doesn’t have any use in the body. While it may not look like it, poop is about three-fourths water. The remainder is a collection of materials that includes:

• bacteria
• fats
• fiber (undigested foods, including nuts and seeds)
• food wastes
• mucus
• salts

Another poop component is bilirubin, a brownish-red substance that’s the result of a breakdown of wastes from the liver and bone marrow. Bilirubin is what gives poop its usual brown color.

A person has to poop to survive because the body doesn’t have a way of getting rid of these wastes otherwise. If a person doesn’t poop for many days, the stool can back up in the intestines. If this goes on for too long, it starts to pose a risk to your safety and can damage your organs. This is why pooping is so important for your health.

Pooping is part physical, part mental. If you aren’t pooping as easily or often as you’d like, addressing these aspects can help.

Drink water

Water and fiber: These are two major components of poop that are part of your diet. Making efforts to drink more water daily can help make your bowel movements easier to pass.

Eat fruits, nuts, grains, and vegetables

In addition, it’s important to eat foods with plenty of fiber. This adds bulk to your stool, which stimulates the bowels to move and propel your stool forward. Foods that contain fiber include:

• fruits, such as strawberries, raspberries, and apples
• nuts and seeds, such as pistachios, almonds, or sunflower seeds
• vegetables, such as broccoli, lima beans, and carrots
• whole-grain breads, such as seven-grain, cracked wheat, or pumpernickel

Add fiber foods slowly

Don’t incorporate too much fiber into your diet at a time — it can have an opposite, constipating effect. Instead, try to add a serving every 5 days to allow your digestive tract time to acclimate itself to the increased fiber.

Cut out irritating foods

In addition to constipation that makes stools harder to pass, some people experience stool that’s too loose. When this is the case, cutting out foods that can irritate the stomach can help. Examples to cut from your diet include:

• alcoholic beverages
• caffeinated drinks, like tea, coffee, and sodas
• fatty foods
• foods that contain sugar alcohols that end in the letters -ol (such as sorbitol, mannitol, and xylitol)
• spicy foods

Try cutting out these foods to see if your bowel movements are less watery. You can also keep a food and symptom diary to identify connections between the foods you eat and the symptoms you experience.

Move more

Your intestines have a natural motion that moves stool forward. If your body isn’t moving stool through fast enough, then you can help it out with increased exercise. Physical activity, such as walking, running, or swimming, can all promote motion that helps you poop better. Even short amounts of activity — 10 to 15 minutes — can help.

Change your bathroom posture

Another tip you can try has to do with your posture on the toilet. Changing the angle of your legs changes the angle of your colon. Toilet footstools are one accessory that you can use in the bathroom to do this. Some people find that it helps them have a more comfortable and effective bowel movement. Researchers even studied their use with the help of 52 volunteers.

Even if you don’t have a footstool to raise your feet, you can still try adjusting your posture. While you’re sitting on the toilet, try planting your feet on the ground so that your knees are higher than your seat or higher than usual.

Find bathroom footstools online.

Keep your bowel movements in mind

Doctors have identified a mind-body connection to pooping. For example, many people cringe at the idea of pooping in a public restroom.

Here are some ways to address the connection between your brain and intestines:

• Remember that pooping is a natural part of every person’s physical needs. Everyone poops. You have nothing to be ashamed of if you have to go.
• Try to poop at the same time every day (such as in the morning at home, after you eat breakfast). This can help to train your body to go at the same time in a place where you’re more comfortable.
• Go to the bathroom when you feel the need. Try to not hold it in or put off a bowel movement. If you feel the need to go, take advantage of your body’s readiness.
• Try engaging in stress-relieving activities if your anxiety levels are creeping up and your stomach starts to cramp. Examples include taking deep breaths, doing seated stretches like rolling your shoulders backward and forward, listening to calming music, or repeating a positive mantra.

Stress and pooping are highly connected. Try to create a calming environment in your bathroom where you have privacy. Avoid rushing yourself — give yourself at least 10 minutes to go to the bathroom.

Bowel movements require food, fluids, and calm to create a more comfortable experience. If you try these tips, and your symptoms aren’t getting better, speak with a doctor. There are lots of medicines and approaches that can help you enhance your intestinal health.

What’s a Normal Bowel Movement? Plus Tips for Better Pooping

We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission Here’s our process.

Healthline only shows you brands and products that we stand behind.

Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we:

• Evaluate ingredients and composition: Do they have the potential to cause harm?
• Fact-check all health claims: Do they align with the current body of scientific evidence?
• Assess the brand: Does it operate with integrity and adhere to industry best practices?

We do the research so you can find trusted products for your health and wellness.

Read more about our vetting process.

Was this helpful?

Some habits, including drinking more water, eating fiber, and moving around, may help stimulate regular bowel movements.

There’s a reason to pay attention to how often you poop: Regular bowel movements can be essential for good health.

Let’s go over why that’s so, as well as some tips to help you have better bowel movements, including how to pass hard stools.

As far as how often to have a bowel movement, there isn’t an exact number. Bowel activity varies for each person. However, medicine and science will often use the “basic rule of three” to describe a typical movement, meaning you have bowel activity anywhere between three times a day and three times a week.

You’ll poop more or less each day (or week) depending on a number of factors, such as your:

• diet
• age
• physical activity level

While the appearance and consistency of a person’s poop can vary from person to person, most people’s poop is formed, brown, and soft. If yours is rarely like this (such as always hard or always liquid), you may want to speak with a doctor.

Pooping shouldn’t be painful. If you frequently have bowel movements that are painful to pass or result in cramping after you make them, it’s time to speak with a doctor. You could have a condition like:

• irritable bowel syndrome (IBS)
• Crohn’s disease
• ulcerative colitis

Many people occasionally experience episodes of diarrhea or constipation, where you can’t go to the bathroom easily or very often. You can try some steps to treat them at home.

Constipation and diarrhea both involve concerns with the passage of stool. But while constipation is infrequent bowel activity or difficulty passing stool, diarrhea refers to loose or watery stools. Different factors can trigger either symptom, such as:

• diet
• food intolerances
• medications
• conditions affecting the gastrointestinal tract

Regardless of the underlying cause, though, constipation and diarrhea occur when intestinal contractions either speed up or slow down. Gut contractions help move stool through the colon. But sometimes, the muscles contract too much or too little. Diarrhea happens when these muscles contract more than usual, whereas constipation happens when they don’t contract enough.

Tips for incontinence or diarrhea

• Avoid foods known to irritate the stomach and cause loose stools (especially caffeine, dairy, and alcohol).
• Drink plenty of water or electrolyte-containing beverages to stay hydrated.
• Increase your fiber intake to add bulk to your stool.

Tips for constipation

• Try to get at least 25 to 31 grams of fiber per day.
• Increase your physical activity level.
• Always use the bathroom when you get the urge to go — don’t try and hold it.

However, if constipation or diarrhea become your consistent stool pattern, speak with a primary care doctor. They may recommend treatments or refer you to a specialist (called a gastroenterologist) who can perform further testing.

Bowel movements (sometimes called BMs for short) are your body’s way of getting rid of waste that doesn’t have any use in the body. While it may not look like it, poop is about three-fourths water. The remainder is a collection of materials that includes:

• bacteria
• fats
• fiber (undigested foods, including nuts and seeds)
• food wastes
• mucus
• salts

Another poop component is bilirubin, a brownish-red substance that’s the result of a breakdown of wastes from the liver and bone marrow. Bilirubin is what gives poop its usual brown color.

A person has to poop to survive because the body doesn’t have a way of getting rid of these wastes otherwise. If a person doesn’t poop for many days, the stool can back up in the intestines. If this goes on for too long, it starts to pose a risk to your safety and can damage your organs. This is why pooping is so important for your health.

Pooping is part physical, part mental. If you aren’t pooping as easily or often as you’d like, addressing these aspects can help.

Drink water

Water and fiber: These are two major components of poop that are part of your diet. Making efforts to drink more water daily can help make your bowel movements easier to pass.

Eat fruits, nuts, grains, and vegetables

In addition, it’s important to eat foods with plenty of fiber. This adds bulk to your stool, which stimulates the bowels to move and propel your stool forward. Foods that contain fiber include:

• fruits, such as strawberries, raspberries, and apples
• nuts and seeds, such as pistachios, almonds, or sunflower seeds
• vegetables, such as broccoli, lima beans, and carrots
• whole-grain breads, such as seven-grain, cracked wheat, or pumpernickel

Add fiber foods slowly

Don’t incorporate too much fiber into your diet at a time — it can have an opposite, constipating effect. Instead, try to add a serving every 5 days to allow your digestive tract time to acclimate itself to the increased fiber.

Cut out irritating foods

In addition to constipation that makes stools harder to pass, some people experience stool that’s too loose. When this is the case, cutting out foods that can irritate the stomach can help. Examples to cut from your diet include:

• alcoholic beverages
• caffeinated drinks, like tea, coffee, and sodas
• fatty foods
• foods that contain sugar alcohols that end in the letters -ol (such as sorbitol, mannitol, and xylitol)
• spicy foods

Try cutting out these foods to see if your bowel movements are less watery. You can also keep a food and symptom diary to identify connections between the foods you eat and the symptoms you experience.

Move more

Your intestines have a natural motion that moves stool forward. If your body isn’t moving stool through fast enough, then you can help it out with increased exercise. Physical activity, such as walking, running, or swimming, can all promote motion that helps you poop better. Even short amounts of activity — 10 to 15 minutes — can help.

Change your bathroom posture

Another tip you can try has to do with your posture on the toilet. Changing the angle of your legs changes the angle of your colon. Toilet footstools are one accessory that you can use in the bathroom to do this. Some people find that it helps them have a more comfortable and effective bowel movement. Researchers even studied their use with the help of 52 volunteers.

Even if you don’t have a footstool to raise your feet, you can still try adjusting your posture. While you’re sitting on the toilet, try planting your feet on the ground so that your knees are higher than your seat or higher than usual.

Find bathroom footstools online.

Keep your bowel movements in mind

Doctors have identified a mind-body connection to pooping. For example, many people cringe at the idea of pooping in a public restroom.

Here are some ways to address the connection between your brain and intestines:

• Remember that pooping is a natural part of every person’s physical needs. Everyone poops. You have nothing to be ashamed of if you have to go.
• Try to poop at the same time every day (such as in the morning at home, after you eat breakfast). This can help to train your body to go at the same time in a place where you’re more comfortable.
• Go to the bathroom when you feel the need. Try to not hold it in or put off a bowel movement. If you feel the need to go, take advantage of your body’s readiness.
• Try engaging in stress-relieving activities if your anxiety levels are creeping up and your stomach starts to cramp. Examples include taking deep breaths, doing seated stretches like rolling your shoulders backward and forward, listening to calming music, or repeating a positive mantra.

Stress and pooping are highly connected. Try to create a calming environment in your bathroom where you have privacy. Avoid rushing yourself — give yourself at least 10 minutes to go to the bathroom.

Bowel movements require food, fluids, and calm to create a more comfortable experience. If you try these tips, and your symptoms aren’t getting better, speak with a doctor. There are lots of medicines and approaches that can help you enhance your intestinal health.

bowel movements for constipation, regular stools, is it harmful to push in the toilet

What to do?

11/14/22

Gennady Popov

asked in the Community T⁠—⁠F

I don’t experience problems with bowel movements, but I constantly hear that there are some special rules on how to go to the toilet in a big way. Allegedly, they will help to avoid problems in the future. Is this true or, if nothing bothers you, these rules can not be followed?

Polina Kalmykova

pooping too

Author’s profile

There really are such rules. They are based on human physiology, and it is useful for each of us to know them.

I will tell you exactly how a bowel movement occurs, how to facilitate bowel movements and why we need to think about it at all.

Go see a doctor

Our articles are written with love for evidence-based medicine. We refer to authoritative sources and go to doctors with a good reputation for comments. But remember: the responsibility for your health lies with you and your doctor. We don’t write prescriptions, we give recommendations. Relying on our point of view or not is up to you.

How the mechanism of defecation works

Defecation is a process that allows you to remove feces from the human body, that is, all undigested food residues. We control defecation, unlike many other processes that accompany digestion, such as salivation or intestinal motility. Normally, feces leave the body only when a person is ready for it.

We begin to feel the urge to defecate when feces accumulate in the rectum

Defecation starts in the final section of the intestine – the rectum. When it fills with feces, the receptors react to the stretching of the intestine and transmit a signal to the brain that it is time to go to the toilet.

Textbook “Fundamentals of Human Physiology” edited by N. A. Agadzhanyan

To prevent the intestine from emptying as it fills, the rectum is closed by two circular muscles – sphincters: internal and external. The inner one opens involuntarily when the receptors transmit a signal to the brain about the need to defecate. But the man himself controls the outside. Even if the rectum is already full, the sphincter will hold back feces until the person gets to the toilet and gives the body the command to act.

When a person is ready to defecate and signals this to the body, the external sphincter opens and the walls of the rectum begin to contract, pushing the feces out.

Sometimes these contractions are not enough – then the person has to push: tighten the diaphragm and abdominal muscles in order to increase the pressure inside the abdominal cavity and use it to push out the stool.

Additional force is required due to the fact that the end of the rectum is at an angle. When a person is standing, this angle is approximately 90°.

Effect of Posture on Defecation Restraint – International Journal of Colorectal Diseases

To poop easily, the person should assume a position that makes this angle as blunt as possible: this will help the stool not get stuck in the bend. Otherwise, pooping will still work, but you will have to make extra efforts to feel relief.

The curved arrow indicates the anorectal angle. Fecal masses must overcome it in order to leave the body. Source: Research Gate

How to poop properly

The sitting position helps smooth out the curve between the rectum and the anal canal, and the deeper the person sits, the easier it will be for the feces to descend to the anus.

Thus, the best position for defecation is squatting. Although this position may not be very comfortable, it allows you to empty your bowels quickly and without extra effort.

Comparison of strain during defecation in three positions: results and implications for human health – Pubmed

Despite the benefits for the body, many are not ready to give up the usual toilet in favor of a floor-standing structure. In this case, a footrest will help you to take the desired position.

Another way to soften the anorectal angle is to assume the thinker’s posture by bending the upper body. Studies have shown that 11 out of 22 volunteers who experienced problems with bowel movements in a sitting position were able to completely empty their bowels in this position.

Effect of Body Posture on Defecation: A Perspective Study of the Thinker Position – Pubmed

The more familiar way of sitting on the toilet does not smooth out the anorectal angle as much – it is more difficult to poop in this position than when the knees are raised above the pelvis. You can fix this with the help of a footboard – on Yandex Market it costs from 453 R. The more familiar way of sitting on the toilet does not smooth out the anorectal angle so much – it is more difficult to poop in this position than when the knees are raised above the pelvis. You can fix this with the help of a footboard – on Yandex Market it costs from 453 R

The “Genoa” bowl, or a toilet like a hole in the floor, allows you to take the most physiological position for defecation. Such a design on Yandex Market costs from 2710 R

The thinker’s pose is named after Rodin’s sculpture: this is what a pose looks like that facilitates defecation in a sitting position. Source: Wikipedia

The “Genoa” bowl, or a toilet bowl similar to a hole in the floor, allows you to take the most physiological position for defecation. Such a design on Yandex Market costs from 2710 R. The pose of the thinker is named after Rodin’s sculpture: this is exactly what the pose looks like, which facilitates defecation in a sitting position. Source: Wikipedia

Regardless of the position , doctors do not recommend sitting on the toilet for more than two minutes: this can aggravate hemorrhoidal disease, if it already exists, or lead to its development.

After defecation, the anus area must be cleaned of the remaining fragments of stool. To avoid irritation and itching, doctors recommend giving up toilet paper and giving preference to cleansing methods that do not require rubbing the skin: rinsing with clean water without soap and other detergents, blotting with damp wipes without fragrance or a damp cloth. If you have to use toilet paper in a public restroom, it is best to flush your anus with water as soon as possible.

Anal Itching – Drugs.com

Basic Anal Care – Permanente Magazine

Flush the anus from front to back to prevent infection from the rectum into the urinary tract.

Why pushing is bad and how to avoid constipation

Although the body has the ability to push stool, pushing often and hard is not safe: it can become one of the causes of hemorrhoids or rectal prolapse. Correct posture will help prevent severe straining only if a person has a normal stool, but with constipation this may not be enough.

Constipation: Symptoms, Causes and Complications – Mayo Clinic Article

Normal bowel movements are between three times a day and once every three days if the stools are soft and formed. If a person feels the urge to empty the bowels less than three times a week, and the stool is hard, dry and difficult to pass from the body, this condition is called constipation.

Stool types 3 and 4 are considered ideal. Types 1 and 2 indicate constipation.

Constipation forces a person to strain during bowel movements and also leads to complications: in addition to problems due to straining, hard stool can lead to tears in the anus or anal fissures. And this condition can make going to the toilet uncomfortable – too tiring or painful.

What to do with constipation?

Constipation can occur for a variety of reasons: due to other diseases, such as diabetes, certain medications, dietary habits, pregnancy or age, one in two people over 80 suffer from constipation.

But sometimes constipation is caused by factors associated with the defecation process itself. So, frequent suppression of the urge to empty the intestines can lead to regular constipation.

To determine the cause of constipation and choose the right treatment, you need to seek help from a general practitioner. Perhaps, based on the results of the consultation, he will give a referral to a gastroenterologist and a proctologist. Figuring out on your own which part of your digestive tract is causing constipation can be tricky.

What else affects defecation

To ensure that bowel movements do not cause inconvenience, it is important not only to properly organize the process itself, but also to prepare the body for it in advance with the help of diet, sports and routine.

Diet. The quality of stool is affected by the amount of fiber we consume. Its deficiency can cause both constipation and diarrhea. The more dietary fiber in the feces, the less stress is required during defecation, bowel movements occur more completely and with greater regularity.

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Most fiber is found in vegetables, fruits with skins, and raw grains such as whole grain pasta or cereals with minimal refining. The normal amount of fiber per day for an adult is about 30 grams.

It is worth increasing the amount of fiber in the diet gradually: it can provoke bloating and increased gas formation.

Physical exercise. Sports activities increase muscle activity, including in the intestines – this helps the body to remove feces faster and more efficiently.

Mode. The habit of going to the toilet at the same time, without haste and stress, also contributes to the normalization of bowel movements.

Relationship between sleep disorders and bowel dysfunction – Journal of Neurogastroenterology and Digestion

The quality of sleep can also affect bowel movements: if a person wakes up frequently during the night or does not get enough sleep, he is at increased risk of constipation.

What is the result

Signs of a good bowel movement – regular, fast and painless bowel movements, formed, but soft stools.

Even if there are no current problems with defecation, they can develop if going to the toilet is not correct.

The best position for defecation is squatting. You can take it on a regular toilet with the help of a special footrest.

Ignoring the urge to go to the toilet or sitting on the toilet for a long time is dangerous: it can lead to constipation or hemorrhoids.

A proper diet, regular exercise, regular sleep and toileting will help ease bowel movements.

What to do? Readers ask – experts answer

Foods with the highest fiber content: top 22

Fiber has many health benefits. It reduces the feeling of hunger, which helps not to overeat, cleanses the body, regulates the content of sugar and cholesterol in the blood. And this is only a small part of the benefits that fiber brings to the body.

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If you’re looking to increase your fiber intake, here’s a list of 22 fiber foods to include in your diet.

Contents of the article

We talk about diets and weight loss solely to inform readers. The editors remind: it is dangerous to change your lifestyle and lose weight without full-time consultation with a specialist, risk assessment and identification of contraindications.

Fiber helps support the digestive system, which can help with weight loss and prevent certain diseases such as constipation. Nutritionists recommend eating about 14 grams of fiber for every 1,000 calories each day. Unfortunately, with the modern rhythm of life, we are not always able to eat balanced food rich in fiber fibers. Increasing your fiber intake, however, is pretty easy, all you have to do is include certain foods in your diet.

What is fiber

Fiber is a dietary fiber or carbohydrate that is not digested by the body, but is used by bacteria in the intestinal microflora to perform a number of functions. Fiber is found in plant products and is divided into two types: soluble and insoluble.

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Fiber benefits

Blood sugar control

Fiber is especially recommended for people with diabetes as it helps stabilize blood sugar levels. It works like this: it simply takes longer for the body to digest foods high in dietary fiber.

Lowers cholesterol

Fiber inhibits the absorption of cholesterol and lowers its level in the blood. It is important to include it in your diet if you have problems with cholesterol (but only after consulting a doctor).

Reduces the risk of gastrointestinal cancer

Fiber has a beneficial effect on the gastrointestinal tract and can protect it from certain types of cancer, such as colon cancer.

Normalizes metabolism

Foods high in fiber help normalize and slow down the process of digestion of food, so we feel full longer and do not overeat. And this, in turn, helps to lose weight.

Stimulates the intestines

If you have frequent constipation, you should definitely include fiber in your diet. It increases the volume of the digestive tract, which perfectly stimulates the intestines.

List of foods with fiber

Broccoli

Broccoli is rich in vitamins C and K, as well as B vitamins, folic acid, manganese, iron. It also contains a lot of protein compared to most other vegetables.

Fiber content: 2.6 g per 100 g of broccoli.

Almonds

Almonds contain many nutrients, among which the most useful are vitamin E, fats, magnesium, manganese. Almonds can be eaten as they are, or you can use almond flour for baking.

Fiber content: 13.3 g per 100 g of almonds.

Dark Chocolate

If you love chocolate, we have good news: dark chocolate contains a lot of nutrients. In addition, it is rich in antioxidants. But it is important to choose the right dark chocolate with at least 70% cocoa content.

Fiber content: 10.9 g per 100 g of chocolate.

Bananas

Bananas are a source of vitamins C and B6, potassium and other nutrients. Unripe bananas are high in resistant starch, which acts as fiber and improves digestion.

Fiber content: 2. 6 g per 100 g bananas.

Artichokes

The artichoke is rich in nutrients and is one of the leaders in the vegetable category in terms of fiber content.

Fiber content: 5.4 g per 100 g of artichokes.

Avocado

This fruit contains vitamins C and E, B vitamins, as well as a lot of magnesium and potassium. Plus, now you can find many interesting recipes with avocados.

Fiber content: 6.7 g per 100 g avocado.

Pear

Pear is a popular and affordable fruit that is one of the best sources of fiber.

Fiber content: 3.1 g per 100 g of pears.

Apples

Apples are another source of fiber available to us all year round. They contain pectin, the so-called body cleaner, which helps cleanse it of toxins.

Fiber content: 2.4 g per 100 g of apples.

Popcorn

A popular and tasty snack that we usually accompany watching movies and TV shows, it is also incredibly rich in fiber. However, you should not add too much oil to popcorn, so as not to neutralize all the benefits.

Fiber content: 14.4 g per 100 g of popcorn.

Strawberries

In addition to fiber, strawberries also contain vitamin C, many nutrients and antioxidants. We advise you to try making banana and strawberry smoothies for yourself – a great tandem!

Fiber content: 2 g per 100 g of strawberries.

Raspberry

Another delicious fiber-rich berry is the raspberry. It also contains manganese and vitamin C. Raspberries make an excellent nutritional supplement, for example for breakfast.

Fiber content: 6.5 g per 100 g raspberries.

Brussels sprouts

Brussels sprouts are rich not only in fiber, but also in vitamin K, folic acid, potassium and powerful antioxidants. Moreover, this vegetable retains most of its nutrients even after heat treatment.

Fiber content: 3. 7 g per 100 g Brussels sprouts.

Chickpeas

Chickpeas are one of the most fiber-rich legumes. You can make hummus out of it and spread it on bread or vegetables, add it to salads.

Fiber content: 7.6 g per 100 g of chickpeas.

Quinoa

Fiber, protein, magnesium, zinc, iron, potassium, antioxidants are just some of the beneficial nutrients found in quinoa.

Fiber content: 2.8g per 100g quinoa.

Peas

Peas, like other legumes, are rich in soluble fiber, which forms gel-like substances. The latter, in turn, help to remove bile from the body.

Fiber content: 8.3 g per 100 g of peas.

Oats

One of the healthiest cereals, oats, contains a lot of soluble fiber. And it is known to have a positive effect on blood sugar and cholesterol levels.

Fiber content: 10.1 g per 100 g of oats.

Carrots

Carrots are rich in vitamins K, B6, A, as well as magnesium and beta-carotene, a powerful antioxidant.

Fiber content: 2.8 g per 100 g of carrots.

Beetroot

This root crop contains a large amount of iron, copper, manganese, folic acid, potassium. It also contains inorganic nitrates that can normalize blood pressure.

Fiber content: 2.8 g per 100 g beets.

Sweet potatoes

Sweet potatoes contain B vitamins, beta-carotene and minerals.

Fiber content: 2.5 g per 100 g potatoes.

Lentils

Lentils contain a lot of protein. It can be used to make a delicious, nutritious and healthy soup seasoned with coriander and turmeric.

Fiber content: 7.3 g per 100 g of lentils.

Chia Seeds

Chia seeds are one of the most popular products among nutritionists. And this is not just because they are rich in fiber, phosphorus, magnesium, calcium.

Fiber content: 34.4 g per 100 g of chia seeds.