Are we pooping all wrong and why? As a gut health nutritionist, I often talk about the importance of diet, hydration, and lifestyle choices when it comes to digestion. But one thing people rarely consider is how they are pooping. The truth is, our modern toilet habits are working against us.
 
If you’ve ever gone camping or travelled through Asia, you might have noticed that squat toilets are still the norm in many places. And there’s a good reason for that – squatting is how our bodies were designed to eliminate waste efficiently. Even toddlers instinctively know this; they’ll squat down in their nappies when they need to go because it feels natural.
 
So Why Did We Stop Squatting and Start Sitting?
The history of toilets offers some clues. The first basic toilets date back around 6,000 years, but it was the Romans who developed communal toilet rooms where people would “shoot the sh*t” while catching up on gossip. The flush toilet was invented in 1592 and, at first, was a luxury reserved for royalty. As plumbing improved, toilets were lifted off the ground, making them more convenient – but at what cost to our gut health?
 
By the mid-20th century, European doctors working in rural Africa were surprised to find significantly fewer bowel and digestive issues among people who still used squat toilets. Similarly, in Asia, where squatting is still common, gut health problems like constipation and haemorrhoids occur far less frequently. But why exactly is squatting so beneficial?
 
The Science Behind Squatting
Our bodies rely on the puborectalis muscle in the pelvic floor to control bowel movements. When we sit on a standard toilet, this muscle creates a 90-degree angle in the anal canal, effectively choking the colon and making it harder to eliminate waste. This leads to straining, incomplete evacuation, and a host of gut-related issues.
However, when we squat, or mimic the squat position by using a toilet foot stool (getting your knees higher than your hips), that 90-degree angle reduces to 35 degrees. This helps the colon straighten out, making it much easier to “go”. When you’re sitting, the “exit ramp” (your sigmoid colon) is backed up, but as soon as you prop your feet up and adjust your posture, things can start flowing more smoothly.

Common Ailments Caused by Sitting Instead of Squatting
Modern toilets may be convenient, but they’ve contributed to a rise in gut-related health issues. Here are some common ailments linked to sitting rather than squatting (or mimicking the squat position using a toilet foot stool):
1. Constipation – A diet low in fibre and water, combined with poor toilet posture, makes it difficult to fully eliminate waste, leading to hard, dry stools that can be painful to pass.
2. Haemorrhoids – Straining to pass hard stools increases pressure on the anal veins, causing them to swell. Haemorrhoids can be painful, itchy, and uncomfortable.
3. Colon Disease – A backed-up colon can lead to toxin accumulation and increased risk of diseases, including diverticulitis, Crohn’s disease and colon cancer. Incomplete elimination also reduces the body's ability to absorb essential nutrients.
4. Urinary Issues & Infections – Women who squat to urinate often empty their bladders more completely, reducing the frequency and severity of urinary tract infections (UTIs).
5. Pelvic Floor Dysfunction – Straining on the toilet weakens pelvic floor muscles, which can lead to prolapse, incontinence, and other long-term health concerns. Squatting helps protect these muscles by allowing for a more natural elimination process.
 
How Using a Toilet Foot Stool to Mimic Squatting Improves Gut Health
Using a toilet foot stool not only relieves constipation and other digestive issues, but it also reduces the time spent on the toilet. Studies show that squatting can cut toilet time from 130 seconds to just 51 seconds – a significant improvement! Additionally, eliminating waste more effectively helps maintain colon health and prevents toxin buildup, reducing the risk of long-term health complications. So, if you’re looking for a simple, effective way to improve your gut health, adjusting your toilet posture is an easy place to start.
 
Simple Tips for Better Gut Health and Easy-to-Move Poos
If you’re serious about gut health, you might have heard of the Bristol Stool Chart – a handy guide that categorises different types of stool based on texture and shape. Ideally, your poo should be sausage or snake-like. If that’s not the case, here are key steps to improve your digestion and overall gut health:
1. Eat Plenty of Fibre – A high-fibre diet is essential for a healthy digestive system. Aim for plenty of fruits, vegetables, whole grains, and nuts. Fibre helps bulk up stools and keeps things moving.
2. Drink Enough Water – Hydration is crucial for soft, easy-to-pass stools. Aim for over 1, and ideally 2 litres of water per day.
3. Exercise Regularly – Movement stimulates digestion and prevents sluggish bowels. A simple 30-minute walk can make a huge difference.
4. Get Enough Sleep – Poor sleep is linked to constipation and other gut issues. Aim for at least 7-9 hours per night, and try to be in bed before 10pm.
5. Manage Stress – Stress and gut health are closely linked. High stress levels can trigger bloating, IBS, and digestive discomfort. Mindfulness, deep breathing, and relaxation techniques can help.
6. Prop Your Feet Up – Using a toilet foot stool like this one helps unkink the bottom section of your colon, allowing waste to pass more smoothly and reducing strain.
 
How Can We All Poop Better?
If you experience bloating, constipation, excessive gas, IBS, or abdominal discomfort, don’t ignore it. Pay attention to your gut health and take proactive steps to improve it. If symptoms persist despite making lifestyle changes, seek advice from a nutritionist, naturopath, functional medicine doctor, or gastroenterologist. And, of course, don’t forget the easiest solution – prop your feet up! Using a toilet foot stool can be a game-changer for your digestion, helping you achieve smoother, faster, and more complete bowel movements.

So, next time you head to the loo, remember: your gut will thank you for pooping the proper, or ‘PROPPR’ way!
 
 
Want more articles like this one as well as What's New, What's On, and What's Hot in the world of wellness? Sign up to receive our Weekly Wrap for a curated selection of the latest and greatest each week.