Turns out there’s a better way to answer nature’s call.
While pooping comes naturally, how we use the porcelain throne can not only help improve bowel movements but also prevent hemorrhoids, a common condition affecting about half of US adults over 50.
And two habits in particular can transform your trips to the toilet for healthier No. 2s.
The American Gastroenterological Association (AGA) released new guidelines on Wednesday for how to use your toilet time effectively.
The biggest change we can make is to focus on lifestyle habits, particularly dietary changes and the way we go to the bathroom.
A tried-and-true tip to poop better is to increase the amount of fiber in your daily diet.
Considered the “unsung hero of gut health,” dietary fiber from whole food sources helps keep bowel movements regular by softening and bulking stool.
Yet most people only get half the daily amount health organizations recommend, especially as diets like keto — which restricts the intake of fibrous foods like whole grains and sweet potatoes — gain popularity.
Increasing fiber intake is also important as the macronutrient can lower cardiovascular, diabetes and cancer risk.
In addition to adding fiber-packed foods like beans, leafy vegetables and chia seeds to meals, taking a fiber supplement can also give a boost.
Secondly, you may want to take a closer look at your bathroom habits, as straining to go hurts more than it helps.
Forcing your poop out can lead to fissures, or a painful split in the skin. It can also cause veins in the rectum and anus to swell, widen and weaken, triggering hemorrhoids.
And scrolling on TikTok can be a real pain in the tush, as spending more time in the bathroom causes blood to pool at the lowest point and increases pressure in anal and rectal tissues.
The AGA also advises against common remedies for hemorrhoids, such as sitz baths and over-the-counter topical products.
There’s limited evidence that they treat the underlying problem, the group said.
Topical steroids should also be used for no more than two weeks due to the risk of skin thinning and irritation.
