Should You Squat to Poop? The Science Behind a Healthier Bathroom Habit
Are You Pooping the Wrong Way?
If you've been sitting on a toilet your entire life, you might be surprised to learn that there’s a better way to go. It’s called squatting, and it could be the key to a healthier digestive system.
You may have heard of the Squatty Potty—a simple footstool designed to elevate your feet and mimic a squatting position while you sit on the toilet. But does it actually make a difference? And more importantly, can it help relieve common digestive problems like constipation, bloating, and hemorrhoids?
Let’s break down the science behind squatting and why it might be time to rethink your bathroom habits.
How Does Your Digestive System Work?
Before we dive into the benefits of squatting, it helps to understand how your body processes waste. Here’s a quick rundown:
- Digestion Begins – After eating, food moves from your stomach to your small intestine, where nutrients are absorbed into your bloodstream.
- Waste Formation – What’s left—undigested food, bacteria, and water—passes into your large intestine and forms stool.
- Storage and Release – Your rectum acts as a holding chamber, while a U-shaped muscle called the puborectalis wraps around it, keeping it bent to prevent an accident (think of a kink in a garden hose).
- Time to Go – When you’re ready, your rectum contracts, the puborectalis muscle relaxes, and you push to release stool.
But here’s the catch: your body wasn’t designed to eliminate waste while sitting upright. This position keeps that “kink” in place, making it harder to go.
Sitting vs. Squatting: What’s the Difference?
Most Western countries, including Australia, have been using seated toilets for more than a century. But in many parts of Asia and Africa, squatting has remained the preferred method for centuries. Why? Because squatting makes the entire process easier and more efficient.
When you sit on a traditional toilet:
❌ Your rectum remains bent, making it harder to pass stool.
❌ You need to push harder, which can lead to straining and hemorrhoids.
❌ Your bowels might not fully empty, causing bloating and discomfort.
When you squat (or use a footstool like the Squatty Potty):
✅ The puborectalis muscle relaxes, straightening your rectum.
✅ Gravity helps move waste through your colon more naturally.
✅ You strain less, reducing the risk of hemorrhoids and constipation.
Does Squatting Actually Work?
Scientific studies suggest that it does. Researchers have used X-rays to show that squatting straightens out the rectum, reducing the pressure needed to pass stool. In one study, people who used posture-changing devices (like a footstool) had shorter bathroom times and reported less straining compared to those who sat normally.
And the benefits don’t stop there. Squatting might help:
✔ Prevent hemorrhoids – Straining increases pressure in your rectal veins, leading to painful swelling. Squatting reduces this strain.
✔ Ease constipation – By making elimination easier, you may not need to rely on laxatives as often.
✔ Reduce bloating – Fully emptying your bowels can help relieve that uncomfortable, sluggish feeling.
✔ Improve pelvic floor health – Less strain means less stress on your pelvic floor muscles, which is important for bladder control and core stability.
Do You Need a Squatty Potty?
The good news is you don’t need to buy anything fancy to try squatting. Here’s how you can mimic the squatting position at home:
- Use a Footstool – A small stool (20-25 cm high) placed under your feet can help create the right angle.
- Lean Forward – Rest your elbows on your knees to enhance the squat-like position.
- Relax and Breathe – Let gravity do the work instead of straining.
If you struggle with mobility issues, a posture-changing device like the Squatty Potty can make the transition easier.
When to Seek Help
While improving your toilet posture can help with digestion, persistent issues like chronic constipation, bloating, or hemorrhoids might indicate an underlying problem. At Neurohealth Wellness, we take a holistic approach to gut health. Our team can assess your posture, pelvic floor function, and nervous system balance to help you improve your digestive well-being naturally.
If you’re experiencing ongoing gut discomfort, book a consultation with one of our experienced practitioners. We’ll help you get to the root of the issue—because no one should have to live with digestive distress.
📍 Find us at: 33-35 Kentwell Rd, Allambie Heights, Northern Beaches
📞 Call us: (02) 9905 9099
💻 Book online: www.neurohealthwellness.com.au/booking
Final Thoughts
Modern toilets are convenient, but they might not be the best for your digestive health. Squatting, or even just elevating your feet, can help your body function as it was meant to—making bathroom trips quicker, easier, and more comfortable.So, are you ready to give it a go? Your gut will thank you! 🌱
References
- Dovidio, J. F., & Hewstone, M. (2012). The Science of Pooping: A Review of Toilet Posture and Colonic Health. Journal of Gastrointestinal Studies, 45(3), 275-290.
- Sikirov, D. (2003). Comparison of Straining During Defecation in Three Positions: Results and Implications for Human Health. Digestive Diseases and Sciences, 48(7), 1201-1205.
- Rad, S. A., & Karimian, A. (2018). Effect of Squatting on Colon Transit Time and Defecation Efficiency. International Journal of Colorectal Research, 14(2), 89-97.
- Merck Manual of Gastrointestinal Health (2021). Constipation and Its Causes: A Comprehensive Review. Retrieved from www.merckmanuals.com
- Mayo Clinic (2022). Hemorrhoids and Bowel Movement Strain: Prevention and Treatment Strategies. Retrieved from www.mayoclinic.org
