Most of us don’t give much thought to what happens in the bathroom. It’s just part of the daily routine. But the truth is, the way you go (and how often) says a lot about your gut health. From how long you sit to whether you’re scrolling on your phone, small habits can have a big impact on digestion, gut bacteria, and even your long-term health. 

Here’s what to do (and what to avoid) for a healthier, happier gut. 

1. Rushing Through It? Slow Down. 

The habit: Ever find yourself squeezing in a bathroom break between Zoom calls? Or holding it in because you’re too busy? Ignoring your body’s natural signals can lead to constipation and discomfort. 

The fix: Listen to your gut—literally. When you feel the urge, don’t wait too long. Regular, unhurried bathroom breaks help keep digestion on track. 

2. Sitting Too Long? It’s Not a Library. 

The habit: Scrolling endlessly while “multitasking” in the bathroom can actually backfire. Sitting too long puts pressure on your rectal muscles and can lead to issues like haemorrhoids. 

The fix: Keep bathroom breaks to a reasonable time—around 5 minutes should do it. If nothing’s happening, try again later instead of straining. 

3. Ignoring What’s in the Bowl? Time to Check. 

The habit: Nobody loves talking about poop, but noticing changes in color, consistency, or even frequency is a major key to understanding gut health. Dark, tarry, or bloody stools can signal something serious—sometimes before you feel any symptoms. 

The fix: Make it a habit to glance before flushing. If something seems off, don’t ignore it. Hidden blood in stool isn’t always visible, which is why screening regularly (especially after 45) is one of the simplest ways to stay ahead of potential gut health concerns. 

4. The Position Matters More Than You Think. 

The habit: Sitting in the standard toilet position isn’t actually the best way to go. Many cultures squat naturally, which aligns the colon for an easier and more complete bowel movement. 

The fix: You don’t have to renovate your bathroom—just prop your feet up on a small stool (like a squatty potty) to mimic a squatting position and ease the process. 

5. Not Drinking Enough Water? Your Gut Notices. 

The habit: Dehydration is one of the most common (and sneaky) causes of constipation. Without enough water, your body absorbs too much liquid from stool, making it harder to pass. 

The fix: Start your day with a glass of water and keep sipping throughout. Warm water in the morning, a habit practiced in Ayurveda, can be especially helpful for digestion. 

6. Holding in Gas? Let It Go. 

The habit: Feeling bloated but trying to “be polite”? Trapping gas inside can cause discomfort and disrupt normal gut function. 

The fix: It’s natural! If you need to step away, do it—your gut will thank you. Eating slower and avoiding carbonated drinks can help reduce excess gas buildup. 

Your Bathroom Habits Matter 

A few small changes—like sitting correctly, staying hydrated, and paying attention to what’s in the toilet—can make a huge difference in how you feel every day. And while occasional issues are normal, don’t ignore persistent changes. 

If you’re 45 or older, screening for hidden blood in stool is one of the best ways to stay on top of your gut health. Because when it comes to your digestion, the best habit you can build is knowing what’s normal—and taking action when something isn’t.