A recent survey by the American Gastroenterological Association reveals that 40% of Americans deal with troublesome bowel symptoms that disrupt their daily lives. That’s quite a significant number!
On a more positive note, Dr. Trisha Pasricha introduces the concept of “poophoria.” This is her term for a state where bowel movements are not only easy but also free of worries. “I just want you to poop quickly, effortlessly, and then go live your best life,” she explains.
Dr. Pasricha serves as the director at the Institute for Gut-Brain Research at Beth Israel Deaconess Medical Center, alongside her role as an assistant professor at Harvard Medical School. She has extensive experience treating patients with IBS and other intricate digestive issues.
Her approach isn’t about one-size-fits-all solutions. There’s no specific number of times one should go daily, nor a universal standard for stool color or texture that defines health. However, if you’re frequently facing problems like bloating or constipation, she assures you there’s a better way to handle your business.
Do: Check Your Stool
Many shy away from examining what’s in the toilet bowl, but Pasricha insists it can offer valuable insights. Very hard lumps or soupy stools indicate potential issues. While a variety of colors is typically fine, black or white stools should prompt a visit to the doctor. Even red or maroon might mean bleeding—though, sometimes it could just reveal how long it took for those beets to digest.
There is a normal range for how often people go: Pasricha mentions that having a bowel movement three times a day to three times a week can be healthy.
Do: Increase Your Fiber Intake
Fiber is crucial for digestive health, Dr. Pasricha explains. It acts as a solution for both diarrhea and constipation, helping to bind loose stool or soften hard lumps. Plus, fiber nourishes the beneficial microbes in the gut, leading to healthier outcomes like reduced inflammation.
Many don’t consume enough fiber, so she often recommends adding psyllium—a plant-based powder that can be mixed into various drinks. Or just look into which foods are fiber-rich and incorporate more of them.
Interestingly, while spicy foods can sometimes induce bowel movements—often not in the best way—consuming the right amounts can be beneficial in the long run. Other spices such as mustard and garlic also stimulate gut receptors.
Don’t: Rely on Ultra-Processed Foods
The science points to worrying connections between ultra-processed foods and digestive problems. Some additives may disrupt the mucus barrier in the gut and adversely affect gut microbes. A study with over 200,000 participants showed a 20% increased likelihood of IBS in those consuming more ultra-processed foods.
Moreover, Dr. Pasricha advises against artificial sweeteners that are often labeled as sugar-free. These can lead to uncomfortable symptoms like diarrhea and bloating.
Don’t: Stay on the Toilet Too Long
Prolonged sitting on the toilet can raise the risk of hemorrhoids, which according to Pasricha, everyone has. These cushions of veins can become problematic if the connective tissue weakens from too much time spent sitting.
What to Do: Move
If you find yourself sitting without results after five minutes, consider moving around a bit. Even light exercise, like walking, can encourage your bowels to function better.
Don’t: Scroll on Your Phone
After examining the impact of phone use on bowel habits, Pasricha found that individuals who use their smartphones while on the toilet are much more likely to experience hemorrhoids. Furthermore, stress from social media and information overload can hinder relaxation of the pelvic floor muscles.
What to Do Instead: Light Reading
Pasricha reminisces about the days when reading material was standard in every bathroom. A light, quick-read like a comic or a short article can be just the thing. If you must use your phone, limiting it to a couple of TikToks might keep you focused on the task at hand.
Do: Adjust Your Position
Squatting or leaning forward can help during bowel movements. A posture that raises your knees above your hips allows muscles to relax and facilitates easier bowel movements. For those not quite ready to squat, a small stool under your feet can do wonders.
Remember, gut health is complex and varies over time with changes in lifestyle among other factors. If something feels off, don’t hesitate to reach out to your doctor. “I get a lot of pictures of poop in my clinical messaging tool, and I mean, it’s very helpful,” Pasricha adds with a hint of humor.
