Change The Angle 

“The position that most effectively supports an easy bowel movement is a modified squat. The rectum isn’t a straight tube – it sits at an angle, held in place by a sling-like muscle called the puborectalis. When you sit upright at roughly 90º on a standard toilet, that sling keeps the rectum slightly kinked, which is useful for control, but less useful when you’re trying to empty. Flex the hips, raise the knees above the level of the hips, and that angle widens and straightens. Imaging studies show this reduces resistance and allows stool to pass with less straining. In practical terms, things move more easily. You don’t need to balance on the rim of the toilet. A simple footstool to lift your knees, leaning slightly forward with your elbows on your thighs, and consciously relaxing rather than pushing is usually enough.” – Laura 

Go When It Hits 

“Humans have developed elaborate social rules around when it’s acceptable to poo. But your body operates on physiology, not etiquette. There’s something called the gastrocolic reflex – when your stomach stretches after you eat, it signals your colon to contract. That’s why many people feel the urge within minutes of starting a meal. If you repeatedly ignore that signal because you’re in a meeting or out at dinner, stool stays in the colon longer and becomes harder. The longer you wait, the harder that poo will literally become.” – Trisha 

Think About Stress 

“The gut and brain are in constant conversation. When you’re stressed, your body shifts into fight-or-flight mode. Blood flow moves away from digestion, motility can speed up or slow down, and stress hormones make the gut more sensitive. That’s why you can feel bloated before a big presentation, urgent during a difficult week, or backed up when life feels relentless. The relationship also runs the other way. Ongoing gut irritation or imbalance can affect mood, anxiety and overall resilience. A calmer gut routine is surprisingly simple – regular meals, proper sleep, daily movement and eating without distraction. These aren’t niche wellness hacks – they’re foundational habits. The same behaviours that stabilise your mood and energy also regulate your digestion. Optimising one without the other rarely works.” – Dr Caitlin Hall, dietitian & head of research at Myota  

Add Plants 

“The cheapest gut-health upgrade is increasing plant diversity. Fibre feeds your beneficial gut bacteria, supports stool consistency and improves regularity. Aim for 30 different plant foods per week – that includes herbs, spices, beans, nuts, seeds, wholegrains, fruit, vegetables, even coffee and dark chocolate. Beans in particular are hugely underrated. Fibre isn’t just about bulk; it supports microbial diversity, immune health and even aspects of mood and metabolism. Most men dramatically overestimate how varied their diet really is.” – Laura 

Drink Enough 

“Hard stools are often a hydration issue as much as a fibre issue. The colon’s job is to absorb water. If overall fluid intake is low, it will continue extracting water from stool for as long as it can, which leaves it drier, firmer and harder to pass. Fibre and fluid work together. Increasing fibre without increasing fluids can actually make constipation worse. Adequate hydration helps keep stool soft, formed and easier to pass, reducing pressure on the pelvic floor and anal veins. It’s also worth looking at reliance on coffee. Caffeine stimulates bowel contractions, which is why many people associate their morning coffee with going to the toilet. But if you need coffee to trigger a bowel movement every single day, that can suggest your natural reflexes aren’t doing the job on their own. Hydration supports more spontaneous, coordinated motility. Coffee can complement that – it shouldn’t replace it.” – Laura 

Lift Smart 

“If you lift heavy, you’re regularly increasing pressure inside your abdomen. That pressure doesn’t just stabilise your core – it pushes downward onto the pelvic floor and the veins around the rectum. If you’re also someone who strains in the bathroom, those pressures stack up, which can make haemorrhoids more likely. You don’t need to stop training. In fact, strength work supports overall gut health. Just be mindful of chronic breath-holding and excessive bracing. If you’re bearing down hard under the bar and again on the loo, that’s a lot of repeated load in the same direction. Train hard, but don’t let poor bathroom habits undo the work.” – Laura 

Skip The Supplements 

“There are very limited situations in which formal medical guidelines advise probiotics – for example, in certain cases of inflammatory bowel disease or specific infections. Despite the marketing, they’ve never been shown to be useful for ‘gut health’ in general. If you’re otherwise healthy and eating a fibre-rich diet, you’re unlikely to need a daily probiotic. I’d rather see someone invest in whole foods and consistent habits than another monthly subscription. If you are considering one, it should be strain-specific and targeted to a particular issue, not taken indefinitely ‘just in case’.” – Trisha 

Get It Checked 

“Men are very good at minimising digestive symptoms. Persistent bloating, new changes in bowel habits lasting more than three to four weeks, ongoing reflux, fatigue alongside gut symptoms – these are often brushed off. But common doesn’t always mean normal. If there has been a sustained change from your usual pattern, especially if you have a family history of bowel cancer, that warrants assessment. Your bowel habits should be predictable, comfortable and complete. If they’re not, investigate them.” – Laura 

Visit TheNutriMethod.com, TrishaPasricha.com & MyotaHealth.com. You’ve Been Pooping All Wrong Is Available to buy now. 

DISCLAIMER: Features published by SLMan are not intended to treat, diagnose, cure or prevent any disease. Always seek the advice of your GP or another qualified healthcare provider for any questions you have regarding a medical condition, and before undertaking any diet, exercise or other health-related programme.