Why pooping needs to be considered Seriously
Squatting is the most natural position for good elimination
Let’s talk about something everyone does but hardly ever wants to talk about: pooping. Having a regular bowel movement is one of the simplest indicators of a healthy gut yet many women struggle with constipation at some point in their lives.
In a perfect world, we’d all have one to three smooth, complete bowel movements a day: one after every meal. That’s your digestive system doing what it’s meant to do: eliminate waste, balance your microbiome, and keep inflammation low.
When you don’t poop regularly, stool stays in your colon longer than it should causing bloating, discomfort, toxic buildup, and even hormonal issues because your body reabsorbs the waste metabolites instead of eliminating them.
Constipation isn’t just “going a day without pooping.” It is defined medically as hard, infrequent stools or difficulty passing stool, often requiring strain. Many women notice this around certain life stages: puberty, during pregnancy, post pregnancy, perimenopause, and menopause.
It is so common in women because estrogen and progesterone affect our smooth muscle function, including the muscles in your gut and hormonal fluctuations can slow the movement of food and waste through the intestines. As women we are apt to tight or under-engaged our pelvic floor which can also make it harder to coordinate the muscles needed to pass stool. A lack of good fiber and sitting all day can reduce the natural physical stimulus your gut gets from regular movement and stress can slow digestion and disrupt your gut rhythm.
In summary our gut and nervous system are deeply connected, so emotional and physical lifestyle patterns matter and should not be ignored. Over time, chronic constipation increases the risk of hemorrhoids from straining, can lead to anal fissures, contributes to pelvic floor dysfunction, causes bloating, gas, and abdominal pain, promotes dysfunctional gut flora and leads to toxic reabsorption and therefore low energy, acne, and brain fog.
Many women are addicted to laxatives however here are some simple healthy alternative solutions:
Toilet sitting position matters and most modern toilets are too high making it impossible to evacuate in the right position. Personally my family uses Squatty Potties that promote a squatting position that corrects the anorectal angle making bowel movements smooth and easy. The Potty sits at the foot of the toilet allowing you to put your feet on the small stool and lean forward. When you lift your feet it helps align your hips so your colon can empty more completely.
MagO7 is my favorite non-habit forming supplement. Taken at night it is a gentle oxygen-based colon cleanse and digestive detox supplement that helps bring water into the intestines to soften compacted stool, leading to more reliable morning bowel movements.
Studies show that certain probiotic strains can help improve bowel movement frequency by supporting healthy gut bacteria and motility patterns. Over time, a balanced microbiome encourages smoother digestive rhythm. I recommend Primal Defense, a plant based probiotics combination that does not require refrigeration.
We need 40 grams of fiber each day! Fiber is a prebiotic that feeds the good bacteria, adds bulk to your stool, stimulates intestinal movement, and feeds your gut bacteria which are all essential for regular poops. Combining fiber with probiotics is especially effective.
Finally there are some simple exercises you can do to promote regularity:
Gentle daily walking just 20 minutes can activate peristalsis.
Core engagement exercises like pelvic tilts, deep belly breathing, and gentle twists can massage the digestive organs.
Yoga poses such as child’s pose, happy baby, and seated twists help release tension and stimulate movement.
Stomach Massage on the reformer is a classic pooping stimulant as is the Arches foot work which stimulates the reflexology points on your feet for regularity.
Never underestimate the basics of hydration and diet!
Drinking water loosens stool and vegetables, legumes, oats, and berries keep things moving. Warm liquids first thing in the morning like tea or coffee may stimulate the gastrocolic reflex.
Lastly timing is everything. Learn to go when you feel the urge. Ignoring that signal trains your reflexes to suppress the bowel movement response often a common root of chronic constipation. Over time, honoring that call trains your gut to work more efficiently.
Pooping regularly isn’t a luxury, it is a fundamental sign of health. When your digestive system flows, everything else flows better too: your energy, immune health, hormones, skin clarity, and mood.
By combining thoughtful positioning on your Squatty Potty, supportive supplements like MagO7 and probiotics like Primal Defense, intentional movement, hydration, and fiber-rich foods, you can help your gut do its job naturally and confidently.
If you’re struggling with regularity and it persists despite these strategies, consider working with a healthcare provider to rule out underlying issues.
written by Marjolein Brugman
Marjolein Brugman is the founder of lighterliving and Aeropilates. “lighterliving is a movement and lifestyle choice we can all make. Let’s make it simple – make one decision a day to be better and watch the small steps lead to big changes. Eat smart, stay active, and you’ll live to feel a lighter life."
