Turns out there's a 'natural' way to poo, and we've been doing it wrong our whole lives
Why we should all be adjusting our poop position.
How do you poo? Trust us, it's important, as it turns out the ‘poop position’ that most of us are used to (sitting on a toilet with our feet on the floor) might not be so good for our bodies or our overall health.
Back in 2017 (good times), Squatty Potty released a video, which quickly went viral as it featured an ice-cream-pooping unicorn called Dookie who demonstrated exactly how we should all be pooing. Grossed out yet? Stick with us.
We all care about our health and wellbeing, yet research shows that so many of us are still struggling with bowel-related issues, including irritable bowel syndrome (IBS) and constipation. Bupa estimate that between one and two in 10 people have IBS, while constipation is thought to be twice as common in women as it is in men.
We're not saying adjusting your poop position will definitely ease bowel-related issues, but it can't hurt to know the facts, right?
Why do we poo?
No giggles, please. As part of our digestive system, we have a small bowel (the small intestine) and a large bowel (the colon and rectum). After the food we eat has passed through our pancreas, the small bowel breaks it down to absorb nutrients. The remaining undigested waste then moves into the colon (or the large bowel), where the body absorbs water from it, before being stored in the rectum.When the rectum is full, the brain sends electrical signals for the anal sphincter muscles to relax, which enables the anus to open and err, excavate its contents.
However, issues can arise when people aren’t able to fully empty their rectum, contributing to conditions such as IBS and constipation. Some researchers attribute our pooing problems to the shift from a “squatting-sitting” posture, to using a “pedestal latrine,” AKA the modern-day toilet.
What’s the best position to poo in?
A study conducted in 2010 compared three different pooping positions:- Sitting
- Sitting with the hip flexing at 60° with respect to the rest of the body (sitting with the feet raised)
- Squatting with the hip flexing at 22.5° with respect to the rest of the body (sitting with the feet raised and leaning slightly forwards)
Another study concluded that when humans use a pedestal toilet, our puborectalis muscles “choke” the rectum, whereas when we squat, these muscles are relaxed, which enables a complete evacuation to take place.
Here’s some handy graphics (courtesy of Dookie the Unicorn) to help you visualise the process:
How to sit in the optimal poo position
Alex Allan, a Nutritional Therapist, recommends the following technique:- Sit on the toilet with your feet on an elevated step to raise your knees above your hips (at approximately 35° angle).
- With your spine straight, lean forward and rest your elbows on your knees.
- Breathe from your diaphragm as you push the poo out.
- Practise this at the same time each day.
How can I poo better?
GLAMOUR spoke to Dr. Jess Braid, Co-Founder of Adio Health, to find out her top tips for a healthy and happy bowel movement. She recommends:- Don’t use your toilet like a chair. Our typical toilet position is a bad position for the muscles and your bowel to evacuate properly, by putting a tip under your feet and leaning forward whilst you do a poo your bowel is straight and you are in the best position for the muscles to work (nature designed us to squat!)
- Drink plenty of water if you get dry your poo gets dry!
- Eat plenty of fibre: five portions of vegetables a day, soups and stews are easier on the digestion
- Consider a good prebiotic (to encourage good bacterial balance), psyllium husk is one of our favourites, take a teaspoon once a day stirred into porridge or yoghurt and drink plenty of water with it
- Vitamin C can aid constipation (seek medical advice if you are pregnant)
- Cut down on the fruit, fruit especially sweet fruits like bananas and grapes and dried fruits can upset your digestion (they ferment!). By sticking to low sugar fruit like berries and apples you can improve digestive symptoms
