Gut Health in the New Year, Part 4: The Art and Science Behind Nature’s Call

Pooping, though often a taboo subject, is an essential and completely natural part of life. Knowing how to poop correctly can help maintain overall health. So, let’s break down the art and science of pooping. 

1. The Process of Pooping: A Quick Overview 

The act of pooping begins with the digestion process. After you eat food, your body breaks it down in the stomach and small intestine, absorbing essential nutrients. The leftover matter moves into the large intestine (colon), where water is absorbed, and the remaining waste is compacted into stool. The stool then travels to the rectum, and when the rectum is full, your body sends signals that it’s time to poop. 

When you feel the urge, it’s your body’s way of saying, “It’s time to poop!” Ignoring this signal can lead to discomfort, constipation, and other digestive issues, so it’s crucial to listen to your body. 

2. Finding the Right Position 

While the act of pooping is a natural process, the position in which you do it can have a significant impact on how easy or difficult it is. In many Western cultures, people sit on toilets with their feet flat on the ground. However, this posture may not be ideal for optimal bowel movement. 

To improve the process, try putting your feet on a stool to have your knees wide and higher than your hips, similar to a squatting position. When squatting, the angle between the rectum and the colon is more aligned, which can help waste pass through more easily. Squatty potties are a good tool that allow you to mimic this position while using a regular toilet. 

3. Relaxing and Taking Your Time 

Rushing the process is never a good idea. Pooping should not be hurried. Stress and tension can make it harder for the body to fully evacuate waste, leading to straining or incomplete pooping. It’s important to create a relaxing environment where you can take your time but not while scrolling on your phone. 

Many people find that reading, breathing, or simply relaxing during this time makes it easier to go. Don’t force it—if the stool doesn’t come out after a few minutes, it’s better to stop and try again later. Forcing bowel movements can lead to hemorrhoids and other painful conditions. 

4. Hydration and Diet: The Key to Easy Pooping 

Your diet and hydration habits play a major role in the quality of your poop. Drinking plenty of water is essential for maintaining soft, easily passable stool. A hydrated body helps prevent constipation by keeping your intestines working smoothly. 

Eating foods rich in fiber is equally important. Fiber is found in fruits, vegetables, whole grains, and legumes. It adds bulk to your stool and helps it pass more easily through your intestines. A lack of fiber can result in harder, more difficult-to-pass stools, leading to discomfort and even constipation. 

Pooping is not something to be embarrassed about or ignored—it’s an important part of staying healthy. It is how your body gets rid of toxins and waste. Your gut truly is the key to overall health and wellness. By staying hydrated, eating fiber-rich foods, adopting the right posture, and taking your time, you can make the process easier, more comfortable, and more effective.  

We offer a free phone consultation to answer any questions you may have about pelvic floor physical therapy for bowel dysfunction. If you are struggling with bowel issues, dont wait to schedule and begin your gut health journey with us!

-Jennifer Cumming, PT, MSPT, CLT, WCS