Let’s get into it. 💩️
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| Did you know that your position on the toilet can affect your ability to poop? Some simple tips can reduce strain, relieve constipation, and offer other potential pooping perks. Today, we’re sharing how to get into the best position and other strategies to help you move with ease. |
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Let’s go,
Morgan Mandriota
Newsletter Editor, Healthline |
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Written by Morgan Mandriota
May 29, 2026 • 3 min read |
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| What’s the optimal poop position? |
| Rumor has it that sitting on a toilet can actually make it harder to empty your bowels because it doesn’t allow your body to get into a “natural” pooping position. |
| Squatting can help loosen your muscles to reduce strain and how long you’re on the toilet. According to a 2019 study, squatting also protects specific muscles and organs, like the colon and uterus. |
| Changing your posture in a few simple ways can make a huge difference in how easy it is to get going. Here’s how to get into an optimal poop position: |
- Sit with your knees bent higher than your hips.
- Keep your feet flat on the floor or use an assistive device (like the one we feature below!).
- Lean forward slightly to get into a less upright angle.
- Take a deep breath to increase pressure in your stomach and push down on your anus.
- Relax your anal sphincter and pelvic floor.
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| Aside from how you position yourself, there are plenty of habits you can integrate into your day to poop more efficiently. For example, you can: |
- Eat more fiber: Guidelines vary depending on factors such as age and sex, but the general recommendation is 25 to 38 grams per day.
- Stay hydrated: Dehydration can cause hard stools, which may lead to constipation. Drinking enough water each day can help increase the water content of your stool, making it easier to pass.
- Try to get into a routine: Visit the bathroom at about the same time each day to help your bowels stay on a regular schedule.
- Don’t hold it in: When you feel the need to go, go!
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| Occasional constipation typically isn’t a cause for concern. Switching your position might be all your body needs to find relief. However, you may want to speak with a doctor if these tips don’t help, you experience frequent pain or discomfort on the toilet, or you regularly have a hard time emptying your bowels. |
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| 💌 Friendly reminder: We’re always accepting newsletter topic requests! Email wellnesswire@healthline.com to let us know what you want to read about next. |
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| Pop a squat |
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| Squatty Potty Original Toilet Stool |
| ICYMI: Sitting on the toilet at a 90-degree angle isn’t the most efficient way to poop. The Squatty Potty is a support stool designed to help you get into a more optimal position for added ease and comfort. I’ve never tried it, but with thousands of 5-star reviews and friends who swear by it, I believe the hype! |
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| Every product we recommend has gone through either Healthline’s or Optum Now’s vetting processes. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline and Optum Now are owned by RVO Health. |
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| Until next time, |
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Take care of yourself, and we’ll see
you again soon! |
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Every product we recommend has gone through either Healthline’s or Optum Now’s vetting processes. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline and Optum Now are owned by RVO Health.
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