We don’t talk about it. It’s the one thing everyone does, every single day, yet we treat it like a state secret. But honestly? The way people poop on the toilet is fundamentally different from how the human body was designed to function. Modern plumbing is a miracle of engineering, but it might be a disaster for your colon.
Think about it.
For nearly all of human history, we squatted. It wasn't a choice; it was physics. Then came the "throne." While sitting upright feels civilized, it creates a literal kink in the hose. This isn't just some "crunchy" wellness theory; it's basic anatomy. The puborectalis muscle acts like a sling around the rectum. When you're standing or sitting at a 90-degree angle, that muscle stays tight, keeping things "locked" so you don't have accidents. To actually go, you have to strain against that muscle.
The Puborectalis Problem
When you’re sitting on a standard American toilet, your knees are usually at the same level as your hips. This position only partially relaxes the puborectalis muscle. Basically, you’re trying to force waste through a partial bend. Dr. Henry L. Bockus, a pioneer in gastroenterology, noted decades ago that the ideal posture for defecation is the squatting position, with the thighs flexed upon the abdomen.
It’s about the anorectal angle.
In a squat, that angle straightens out. Everything aligns. You don't have to push nearly as hard. If you’ve ever felt like you’re "working too hard" in the bathroom, your furniture is likely the culprit, not your diet—though fiber certainly helps.
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What Research Actually Says About Squatting
There’s a famous study by an Israeli doctor named Dov Sikirov. He looked at three different positions: sitting on a high toilet (about 16 inches), sitting on a low toilet (about 12 inches), and squatting. He timed people. The results weren't even close. Squatting took about 51 seconds on average. Sitting? Over two minutes. And participants reported a much more "complete" feeling after squatting.
Excessive straining isn't just annoying. It's dangerous over time.
We’re talking about hemorrhoids. We’re talking about pelvic floor dysfunction. When you bear down—a maneuver doctors call the Valsalva maneuver—you're putting immense pressure on the veins in your lower rectum. Do that every day for thirty years? You’re going to have issues. Some researchers even link chronic straining to diverticulosis, which is when small pouches develop in the colon wall.
The Western Toilet's Strange History
Why do we even sit? It was mostly about status. In the mid-19th century, as indoor plumbing became a "thing" for the wealthy, the seated toilet was marketed as a mark of refinement. Squatting was seen as "primitive." So, we traded biological efficiency for social standing.
Now, we’re trying to bridge the gap.
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You’ve probably seen those little stools people tuck under their toilets. They’re designed to mimic the squatting position while you’re still technically sitting. They work by raising your knees above your hips. This shifts the anorectal angle from roughly 90 degrees to something closer to 120 or 130 degrees. It's a simple fix for a structural problem.
Beyond Position: The Role of the Microbiome
Pooping isn't just about mechanics. It's a massive data dump regarding your internal health. The Bristol Stool Chart is the gold standard here. If you’re seeing Type 1 or 2 (little hard pellets), you’re constipated. If it’s Type 4 (like a smooth sausage), you’re winning at life.
But people poop on the toilet differently based on what's living inside them. Your gut microbiome—trillions of bacteria—dictates the bulk and consistency of your waste. If you lack diversity in your gut flora, your transit time slows down. The longer waste sits in your colon, the more water is reabsorbed. This makes it harder, drier, and more painful to pass.
Giulia Enders, author of the bestseller Gut: The Inside Story of Our Body’s Most Underrated Organ, explains that our gut has its own nervous system. It "talks" to the brain. If you’re stressed, your gut tightens up. This is why "vacation constipation" is a real thing. Your brain doesn't feel safe in a new environment, so it tells the gut to hold everything in.
Common Misconceptions About Frequency
"I didn't go today, so I'm constipated."
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Not necessarily.
The medical definition of "normal" is anywhere from three times a day to three times a week. Everyone’s "normal" is personal. The problem arises when your frequency changes suddenly or when you have to strain for more than 25% of the time. If you're spending twenty minutes on the toilet scrolling through your phone, you're doing it wrong. In fact, prolonged sitting on the toilet can actually cause hemorrhoids because the seat design leaves the rectum unsupported, allowing gravity to pull on those veins.
Get in. Get out.
How Diet and Hydration Actually Interact
Everyone screams "fiber!" when you can't go. But fiber without water is like trying to move dry cement through a pipe. You need both. Insoluble fiber (the stuff in wheat bran and vegetables) acts like a broom. Soluble fiber (oats, beans) turns into a gel that helps things slide.
If you're taking a fiber supplement but barely drinking water, you might actually make your constipation worse.
What You Can Do Right Now
If you want to improve how you use the bathroom, you don't need to remodel your house. Start with these shifts:
- Change the Angle: Get a small stool. Anything about 7-9 inches high will do. Place your feet on it while sitting. Lean forward slightly. This puts you in that "primordial" squatting posture.
- The Breathe-Out Method: Stop holding your breath and pushing. Instead, try to "moo" or make a "grrr" sound. This sounds ridiculous, but it keeps the glottis open and prevents you from putting too much pressure on your heart and pelvic floor.
- Check the Clock: If nothing happens in five minutes, get up. Walk around. Drink some warm water. Gravity and movement are your friends.
- The Morning Trigger: Most people have a "gastrocolic reflex" about 20-30 minutes after eating. Breakfast is the best time to try. Coffee helps because it stimulates the distal colon, but the actual act of eating is the primary trigger.
- Listen to the Urge: When you feel the "call," go. Ignoring it causes the rectum to desensitize over time. Your body eventually stops sending the signal, leading to chronic backup.
The way people poop on the toilet is a mix of cultural habit and biological necessity. We can't easily change the porcelain thrones we've built, but we can change how we interact with them. Your colon will thank you.
Essential Next Steps for Better Digestion
- Audit your bathroom posture immediately. If your knees are below your hips, find a way to elevate them using a footstool or even a couple of sturdy books.
- Track your transit time if you suspect issues. Eat a tablespoon of white sesame seeds or a serving of corn and see how many hours it takes to reappear. 12 to 48 hours is the healthy window.
- Prioritize magnesium-rich foods like spinach, pumpkin seeds, and almonds. Magnesium draws water into the intestines, acting as a natural, gentle stool softener without the harshness of stimulant laxatives.
- Review your medications. Many common drugs—especially blood pressure meds, antidepressants, and iron supplements—are notorious for slowing down the pipes. Talk to a doctor before changing anything, but be aware of the side effects.