The Best Time of Day to Poop, According to Gastroenterologists and How to Establish a Healthy Routine

The Best Time of Day to Have a Bowel Movement, According to Experts

Let’s talk about something that might make you uncomfortable: poop. It’s a natural bodily function that can provide insights into our overall health, including our fiber and water intake, as well as the potential presence of infections or diseases. The appearance and frequency of our bowel movements can reveal a lot about our internal health.

So, when is the best time of day to poop? We turned to gastroenterologists to get the bottom line.

The Importance of Establishing a Routine

According to experts, it’s not about finding a specific time to poop but establishing a consistent time. Our body functions on a rhythm that aligns with the rise and fall of the sun. This rhythm, known as circadian rhythms, is crucial for our post-meal metabolic response, sleep quality, and gut health.

When our gut is in rhythm, we have regular and satisfying bowel movements, contributing to a healthy gut microbiome. However, an irregular gut rhythm can lead to digestive issues, such as chronic constipation or irritable bowel syndrome.

The Best Time: Morning

Gastroenterologists suggest that, in general, the best time to poop is in the morning, shortly after waking up. There are several reasons for this:

• Circadian rhythms: Our bodies are naturally primed for bowel movements in the morning. The colon tends to be more active during the day, with peak activity occurring in the morning. Additionally, our cortisol levels, a hormone that can stimulate bowel movements, are higher in the morning.
• Fasted overnight: During sleep, our digestive system is relatively inactive, allowing the colon to accumulate stool. In the morning, the colon becomes more active, facilitating bowel movements.
• Gastrocolic reflex: After eating or drinking, the stomach stretches, triggering a reflex that stimulates the colon to move its contents forward, leading to a bowel movement. This reflex is often the strongest in the morning.

Factors That Affect Bowel Movements

Diet

Eating a high-fiber meal stimulates the intestines into action. Adequate hydration is also crucial for preventing constipation and ensuring soft, easy-to-pass stools. Caffeine and alcohol can stimulate bowel movements, while a processed food and low-fiber diet can contribute to constipation.

Physical Activity

Regular physical activity helps stimulate gut motility, leading to easier bowel movements. Lack of physical activity can contribute to constipation and weaken the muscles involved in pooping.

Traveling

Traveling can disrupt our circadian rhythms, diet, and water intake, leading to changes in bowel habits. This is commonly experienced due to time zone shifts, diet changes, and increased stress.

Stress

Stress can impact the gut-brain axis, leading to alterations in bowel habits. It can increase colon contractions, causing diarrhea, or reduce gut motility, resulting in constipation.

Health Conditions and Medications

Health conditions like inflammatory bowel diseases, irritable bowel syndrome, and certain medications can affect bowel movements. Some medications, including antidepressants and opioids, may lead to constipation.

Pregnancy and Aging

Pregnancy can place pressure on the rectum and lead to constipation, while aging naturally slows down the digestive system and weakens the muscles involved in bowel movements.

Tips for Establishing a Regular Bowel Movement Routine

To maintain a healthy bowel movement routine, consider the following tips:

• Create consistent morning habits, including a good night’s rest, a regular sleep/wake schedule, exposure to outdoor light in the morning, a high-fiber breakfast, and a cup of coffee to stimulate bowel movements.
• Train your body to poop in the morning by sitting on the toilet for five minutes after your morning coffee and breakfast. Repeat this process for a few days to establish a routine.
• Engage in regular physical activity, such as brisk walking or swimming, to stimulate gut motility.
• Aim to meet your daily fiber quota, which can be obtained from fruits, vegetables, whole grains, legumes, nuts, and seeds.
• Stay hydrated by drinking plenty of water and consuming hydrating foods.
• Manage and reduce stress through relaxation techniques.
• Consult a healthcare provider about using a magnesium supplement to stimulate bowel movements.

Remember, a daily bowel movement is not a requirement for optimal digestive health. What’s most important is maintaining regularity and paying attention to your body’s signals. If you experience any sudden or persistent changes in bowel habits, it’s essential to consult a healthcare provider to address any concerns.

Establishing a healthy bowel movement routine contributes to digestive health and overall well-being.