We’ve all faced the struggles of bathroom visits. Instead of sitting uncomfortably and waiting for relief, why not explore some effective ways to enhance your experience?

Improving your time on the toilet can be achieved by incorporating fiber into your diet, staying well-hydrated, and maintaining regular exercise. These habits may take time to develop, but there’s a simple change you can make today.

According to Dr. Trisha Pasricha, a gastroenterologist and professor at Harvard Medical School, “The easiest way is to elevate your knees above hip level.” You can do this using a stool, a stack of books, or even high heels, depending on your stature.

“This adjustment makes bowel movements significantly easier, even for those who don’t realize they have issues,” Dr. Pasricha adds.

Research supports Dr. Pasricha’s claims. A 2019 study by Ohio State University examined the impact of defecation positions on 52 adults. Participants documented their bowel movements for two weeks: one group used a standard toilet posture while the other utilized a “defecation posture correction device,” or footstool.

The study revealed that after over 1,100 bathroom visits, those using the footstool experienced reduced time on the toilet, decreased strain, and enhanced feelings of emptiness afterward. You can read the findings here.

Why does this work? Dr. Pasricha explains that elevating your knees relaxes the rectum. “The rectum functions as a reservoir for stool,” she elaborates. “It contains the puborectalis muscle that wraps around it, acting like a sling.”

While this muscle’s function is beneficial to prevent premature release, sitting at a 90-degree angle can obstruct this process.

Conversely, squatting straightens your rectum, allowing for smoother bowel movements. A review of 42 studies concluded that squatting significantly reduces the likelihood of constipation and hemorrhoids.

While squatting is a common practice globally, many in the US and Europe prefer sitting toilets.

Dr. Pasricha notes, “We’ve accepted sitting as the norm. I understand the preference for stability on a toilet, but we compromise our physiological function in doing so.”

For those comfortable with traditional toilets, using a footstool can provide the benefits of squatting without the hassle.

Raising your knees above your hips can open the rectum and facilitate easier bowel movements.

It’s worth noting that while a footstool is helpful, recent research from Australia and Israel showed no significant changes for individuals suffering from constipation despite using it.

Nevertheless, Dr. Pasricha suggests this approach could alleviate an “artificial, self-created problem that is counter to our physiology.”

For optimal results, a Japanese study indicates that leaning forward can further enhance your bowel freedom.

So, if you find yourself struggling, remember: it’s not you, it’s your angle.

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