The Best Time of Day to Poop, According to Gastroenterologists

Whether you call it poop, #2, or bowel movements, it’s time we got more comfortable talking about it. As the children’s book taught us, Everyone poops.

Our stools can share secrets about everything from our fiber and water intake to the potential presence of infection or disease. The quantity, frequency and appearance of our feces can provide a strong window into our internal health.

We found that the “normal” frequency of bowel movements ranges from twice a day to three times a week. Today, we brought in two gastroenterologists to help us get to the bottom of another frequently asked question: When is the best time of day to poop?

The Best Time of Day to Poop, According to Gastroenterologists

Let’s cut to the chase: There’s not necessarily a “best” time of day to poop, admits Will Bulsiewicz, MD, a Charleston, South Carolina-based gastroenterologist and author of Powered by fiber. A consistent time is much more important than the exact time. “Like almost all other forms of life on this planet, our bodies operate at a rhythm that aligns with the rising and setting of the sun. Pace is important,” says Bulsiewicz.

Our metabolic response after meals, the quality of our sleep, and our gut health are all influenced by our body’s natural rhythms. “When our intestine is in rhythm, we have good, complete and regular, satisfying stools. An irregular bowel rhythm compromises our gut motility (the movement of food and waste through the digestive system) and our gut microbiome. This can manifest as chronic constipation or irritable bowel syndrome,” says Bulsiewicz.

Since this rhythm is so critical, Kenneth Brown, MD, a gastroenterologist in Plano, Texas, and host of the show Gut Check Project podcast, says that certain times of day tend to be better than others in terms of establishing a bowel movement schedule. “In general, in the morning, shortly after waking up, This is generally the best time to poop for most individuals,” says Brown.

There are three main reasons for this:

• Your circadian rhythms. As we mentioned, our body operates according to an internal 24-hour clock called circadian rhythms, which regulates various physiological processes, including digestion. The colon tends to be more active during the day, with peak activity occurring in the morning. Simultaneously, our body experiences an increase in natural cortisol levels in the morning, which can stimulate bowel movements, adds Brown.
• You fasted all night. “During sleep, our digestive system is relatively inactive, allowing the colon to accumulate stool,” says Brown. “This is a good thing because we would prefer not to have to wake up at night to poop,” Bulsiewicz continues. The colon fills up overnight, then in the morning things start moving again, making the morning a great time to have a bowel movement, doctors agree.
• The gastrocolic reflex comes into play. “After eating or drinking, our stomach tenses, triggering a physiological response called the gastrocolic reflex. This reflex stimulates the colon to contract and push its contents forward, leading to a bowel movement,” explains Brown. It is often in the morning that this reflex is strongest, especially after drinking the first glass of water and stocking up on energy at breakfast.

8 factors that can impact how often and when you poop

1. Diet

The simple act of eating, especially consuming a fiber-rich meal, gets our guts moving, says Bulsiewicz. Other dietary factors also come into play: “Maintaining adequate hydration is crucial for soft, easy-to-pass stools. Dehydration can cause the colon to absorb more water from stools, leading to harder, drier stools and potential constipation,” says Brown.

Caffeine, alcohol and other substances can stimulate bowel movements by stimulating colon contractions and increasing intestinal motility, while a diet high in processed foods and low in fiber can contribute to constipation, Brown adds.

2. Physical activity

Go for it, and your instincts will too. “While we engage in cardiovascular exercise, our gut motility usually slows temporarily, only to rebound when we stop exercising,” says Bulsiewicz. “Exercise stimulates motility, which can help you have a bowel movement. When you move, your intestines move,” he says.

The opposite is also true: lack of physical activity can slow down intestinal motility and contribute to constipation. Prolonged sitting can also put excess pressure on the rectum. Over time, this can weaken the muscles involved in bowel movements, says Brown. And these muscles need to work well for a full, complete BM.

3. Travel

Bulsiewicz recently told us the 5 reasons why you can’t poop while traveling. This is a common challenge, doctors agree, because of the way time differences affect our circadian rhythms, changes in diet and water intake, increased stress and the possibility of a less active lifestyle. (Those tarmac delays and long flights are brutal for more than one reason!)

4. Stress

More than one in three American adults report feeling “completely overwhelming” stress most of the time, according to a 2023 Stress in America survey by the American Psychological Association. Of course, this disrupts our worldview, as well as how often and when we poop.

“Stress and anxiety impact the gut-brain axis, leading to changes in bowel habits. Stress can increase colon contractions, causing diarrhea Or reduce intestinal motility, leading to constipation,” says Brown. How your gut responds to stress depends on your own physiology and the hormones your body produces (like cortisol or adrenaline) when you feel agitated.

5. Certain health problems

Besides these mental problems, other health conditions can affect bowel movements, including inflammatory bowel diseases (IBD) such as Crohn’s disease and ulcerative colitis, irritable bowel syndrome (IBS), celiac disease , hypothyroidism, diabetes and neurological disorders such as Parkinson’s disease or multiple sclerosis. , Brown said. These medical conditions can increase or decrease how often you poop.

6. Certain medications

Over-the-counter medications like laxatives and stool softeners are designed to improve bowel movements or make it easier to pass stools, but if you’re taking them, it’s probably with the intention of causing BM. Other prescriptions, including certain antidepressants, as well as certain narcotics, including opioids, can lead to constipation because they reduce intestinal secretions and slow intestinal motility, according to Brown. If you have started taking a new medication and notice that your bathroom habits have changed, talk to your doctor. He or she may be able to adjust your treatment or recommend a laxative to help things along.

7. Pregnancy

Carrying a child stacks the deck against regularity. A growing fetus puts pressure on the rectum, which can potentially interfere with bowel movements. Additionally, “hormonal changes related to pregnancy can reduce intestinal motility, causing constipation,” says Brown. “Increased progesterone levels can relax the muscles of the digestive tract, hindering the movement of stool through the colon,” he explains.

8. Aging

Our digestive systems naturally slow down as we age, leading to less frequent bowel movements, says Brown. Most humans start to move a little less as we advance in years, and as we’ve mentioned, lower activity levels make people of any age more likely to poop less frequently. Additionally, as we age, all of our muscles, including those in the colon and rectum, generally weaken. This can increase the risk of constipation. Our nerves also become less sensitive, including those in the rectum, making it difficult to perceive the need to have a bowel movement, says Brown.

How to Follow a Regular BM Routine

Adjusting your lifestyle can help you poop comfortably and like clockwork. Remember that everyone will react differently to the following adjustments, and if you have had diarrhea or constipation for more than two weeks (or if either is painful or severe for shorter periods of time), talk to your doctor.

To stay more regular, follow these expert-approved tips:

• Create consistent morning habits. It starts with getting a good night’s sleep, maintaining a regular sleep-wake schedule, and allowing your body to recharge through exposure to outdoor light shortly after you get up, says Bulsiewicz. As part of this boost, consider a cup of Morning Joe, as coffee can help stimulate bowel movements, says Bulsiewicz: “Pair it with a fiber-rich breakfast to set yourself up for success.” » Doing this every day helps synchronize your body’s internal clock with your digestive system, leading to more regular bowel movements, adds Brown.
• Take the time to train your body to poop in a timely manner. Morning is often the most natural time for our intestines and our personal preferences. (We don’t know about you, but pooping at the office isn’t our favorite.) Get this: You can actually “coach” your colon to be about as predictable as your alarm clock. “Teach your body to poop at a specific time by sitting on the toilet for five minutes after you have your morning coffee and breakfast,” Bulsiewicz recommends. Once there, don’t push or strain, and if after five minutes you’re not actively pooping, get up and leave. “But if you repeat this process for several days in a row, your body will recognize that you are trying to poop at that time and help you do so,” he says.
• Practice regular physical activity. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. Brisk walking, cycling, swimming, dancing, tennis or hiking all count. Then try to have a few extra physical activity “snacks” throughout the day by taking the stairs instead of the elevator or going out for a two- to five-minute walk after meals. (The latter may be a…