So, Is Squatting When You Poo the Secret to a Happier Gut?
Is there a 'right' way to poo? And can the angle at which you vacate impact your gut health?
The Squatty Potty arrived on UK shores last year with bold ambitions to change the face of pooing as we know it. The idea has since spawned countless plastic stool imitators, designed for placing your feet on as you go to the loo.
Why did this thing come about in the first place? Rumour has it that residents of the Western Hemisphere have been doing it all wrong for hundreds of years, leading to gut health related conditions including haemorrhoids – something that the invention claims to help prevent.
But are they all they're cracked up to be? We chat to Dr Sammie Gill, a Registered Dietitian and Research Associate at King’s College London specialising in gut health, about her thoughts on this charming topic.
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Does squatting help you poo?
Since its inception in the US, the Squatty Potty has been helping unwitting members of the public to achieve the 'right' angle while going to the toilet. The makers suggest that by using the simple foot stool to create a semi-squat position on the toilet, this effectively unfurls the colon, giving your faeces a clearer run to its destination.
They claim this reduces bloating, constipation and the straining that leads to haemorrhoids. But is there any evidence to back up this claim?
Is squatting the secret to happy poo?
In theory, alignment can transform your toilet habits and improve the quality of your gut health.
'It’s thought that squatting with your knees and feet raised using a foot stool, is a more "natural" position to poo in and may even be helpful for some people if they have problems going to the toilet, for example if they’re constipated,' says Gill.
'To an extent it does make logical sense since squatting physically changes the angle at which you poop, which helps the rectum open up, allowing for a straighter passage for the stool to pass through,' argues Gills.
'It’s possible this may help reduce straining and make it easier and quicker to pass a stool. But to date, there is limited and no firm scientific evidence and only a small number of short-term studies linking squatting to actual health benefits to enable us to draw definitive conclusions.'
Is it safe to squat?
Gill is on the fence about the health benefits of squatting. 'If you don’t have any problems going to the toilet, being in the squatting position will do you no harm, but it’s probably not adding any additional benefit either' she says. 'Actually, going to the toilet the standard way still creates a reasonable angle without the squatting.'
Can squatting fix your gut health concerns?
While advocates of the Squatty Potty have reported a happier and more streamlined pooing process, diehard fans might be disappointed to hear that squatting may not be the health panacea they were hoping for.
'Lots of things can influence our bowel habits and sitting in the squatting position while going to the toilet is unlikely to ‘cure’ any poop-related problems, such as constipation,' says Gill.
'We know that what we eat has a profound impact on the health of our gut and poo habits, particularly dietary fibre.
'Other factors such as staying physical active and drinking plenty of fluid can also play a role. Side effects of some medications can also contribute to constipation,' she adds.
What are the signs of a healthy poo?
Irrespective of alignment, there are a few signs and symptoms you can look out for to ensure your stools are healthy. Gill outlines the following signs of a happy poo:
✔️ A healthy poo is generally defined as soft, bulky and easy to pass - or close to type 4 on the Bristol Stool Form Scale
✔️ A healthy poo is generally a medium brown colour, but certain foods or medications can change its colour temporarily
✔️ Type 1-2 stool (hard, cracked and pellet-like) indicates constipation whereas at the opposite end, type 6-7 stool (watery and liquid-like) indicates diarrhoea.
✔️ If you notice blood in your poo or blood when wiping your bottom, go and see your doctor.
How can we maintain healthy poo?
What we eat plays a vital role in the function and overall health of our gut. 'Try and ensure you’re getting a variety of fibre in your daily diet which can be found in all plant-based foods including fruit, vegetables, wholegrains, legumes, nuts and seeds,' says Gill.
'The key thing is that there are actually lots of different types of fibres, some help more with keeping us regular and adding to stool bulk, for example soluble and viscous fibres, while other fibres such as fermentable fibres, feed our gut microbes - collectively known as our gut microbiota.'
Know that it may be prime time to re-set your gut.
What foods should we eat for healthy poo?
'One type of fermentable fibre are prebiotics, found in foods such as garlic, leeks, chicory root, bananas, that have been shown to stimulate the growth of specific beneficial gut microbes such as bifidobacteria,' says Gill. You can also try popping one of the best probiotics and seeing if that helps.
'This feeding releases a whole bunch of health promoting molecules, such as short chain fatty acids (SCFAs) which are considered central to overall gut health. Not only that, but we know that some SCFAs are absorbed and distributed throughout the body, potentially affecting other organs including the heart, kidneys and brain.'
How to increase your fibre intake
To get the best from your poo, Gill recommends you include the following foods in your diet:
✔️ Simple tips to increase your fibre intake include keeping the skin on fruit and veg when cooking.
✔️ Add chopped fruit and nuts to your cereal and replacing half the meat in Bolognese or chilli with beans or pulses.
✔️ Dried fruit and frozen veg are also really quick and convenient options.
✔️ Oats are packed with fibre and a really versatile grain, so add to yogurt, smoothies, soups, stews and fruit crumble.
✔️ Although there is currently limited evidence to date investigating the health benefits, experimenting with fermented foods that contain probiotics is another way to get a dose of good microbes.
Is regular pooing important?
The good news is that when it comes to poo, there is no normal. 'Being regular is important, though how many times you poo really varies from person to person, so what is normal for you won’t necessarily be normal for someone else,' says Gill. 'Being regular can range from three times per day to three times per week!'
When is the best time to poo?
Timing is also not essential, although in general most people feel the need to excrete at a similar time. 'In terms of timing, often people will often feel the urge to go to the toilet around 30 minutes after a meal, brought about by what we call the gastrocolic reflex, particularly in the morning after breakfast.'
Any tips for constipation?
If you do struggle with constipation, Gill has some key dietary advice. 'Linseeds, also known as flaxseeds, are a really good source of dietary fibre and may help relieve constipation by softening poo and making it easier to pass,' she says.
'Start your dose gradually at one teaspoon for the first 1-2 weeks, and build up to two tablespoons per day. Try for a three month period, and remember to consume with plenty of fluids - around one cup per tablespoon.'
Now you know about the ins and outs of squatting to poo, read up on how to nix your trapped wind.
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