Many people assume constipation is only about lack of fibre, poor diet or dehydration. But surprisingly, how and when you use the bathroom can be just as important. Gastroenterologists are highlighting everyday bathroom habits, like postponing the urge to go, inconsistent timing, improper posture or spending too much time on the toilet, as major, often overlooked triggers for constipation. The idea is simple. Your colon and rectum follow a rhythm. Ignoring that rhythm disrupts natural bowel reflexes, causing stool to become harder and movements less frequent. When people wait too long or avoid toilets outside home, the urge vanishes, and constipation sets in.
For many Indians juggling busy schedules, work commutes and irregular meals, these behavioural issues silently undermine digestive health. The good news is that correcting bathroom timing and habits often works faster than pills or fibre powders.
Why Timing And Bathroom Habits Affect Constipation
1. The body's natural rhythm for bowel movements
A seminal community study of over 1,800 adults found that only a minority had a strictly regular daily bowel-movement schedule. Most people, particularly women of childbearing age, had irregular patterns; nearly a third of women passed stool less than daily, and about 1% once a week or less. Such irregularity suggests that many intestines are not getting regular "signals" to empty. When bowel habits are inconsistent, say, because you skip mornings or delay going when away from home, the colon's natural rhythm gets disrupted, increasing the risk of constipation.
Moreover, a 2024 study on 1,400 healthy adults linked infrequent bowel movements (e.g. 1-2 per week) with accumulation of microbial metabolites in blood (like p-cresol-sulfate, indoxyl-sulfate), associated with long-term health risks, including kidney stress. This shows that constipation is not just an occasional discomfort. It could influence overall health if it becomes chronic.
2. Ignoring the urge is a common mistake
One of the most common habits, ignoring or suppressing the urge to defecate, is a major cause of "functional" constipation. Over time, the rectum becomes less sensitive to stretch signals, so the natural urge fades. Many people skip using public toilets at work due to hygiene or privacy concerns, or avoid morning stools because of hectic schedules. This avoidance reinforces a pattern of irregular defecation, which studies repeatedly link to constipation.
3. Prolonged sitting and distractions raise risk of complications
Another emerging problem is that people are spending too much time sitting on the toilet, often with their smartphones or reading material in hand. This prolongs the strain on rectal blood vessels and pelvic floor muscles. Prolonged sessions (over 10 minutes) have been associated with increased risk of haemorrhoids and worsen constipation. Holding for too long or straining also increases the chance of anal fissures, rectal prolapse or faecal impaction, more serious outcomes of chronic constipation.
Prolonged sitting while engaged on the phone can also cause constipation
Photo Credit: Pexels
Simple Fixes For Constipation: What You Should Do
- Respond promptly to the urge; don't delay: When nature calls, head to the toilet without delay. Ignoring the urge repeatedly can dull rectal sensitivity and lead to harder stools. If possible, try to-go soon after a meal, about 15-30 minutes post-eating, to leverage the "gastrocolic reflex," a natural colon response that helps stimulate bowel movement.
- Adopt proper posture: Have you heard recently how Indian toilets are supposedly better designed for proper bowel movements? Well, it's true. Modern toilets force a seated posture that bends the rectum, making evacuation harder. If you can't access a clean Indian toilet or have other issues, experts recommend using a small footstool placed in front of Western toilets to raise the knees above hips. This mimics a natural squat, straightens the rectal canal and eases stool passage.
- Limit time and avoid distractions: Keep toilet visits brief, ideally no more than 5-10 minutes. Avoid phones, reading material, or anything that prolongs sitting and encourages straining. If stool doesn't come in that time, leave and return later, forcing it can worsen straining, fissures or haemorrhoids.
- Keep a regular daily stool routine: Going at the same time each day, preferably morning or after a meal, trains the gut and reinforces healthy bowel reflexes. For many, this may require scheduling, especially if busy routines tend to override the urge.
- Combine with good diet, hydration and movement: Bathroom habits work best alongside adequate fibre intake, proper fluid consumption, and regular physical activity. A high-fibre diet, plenty of water, and moderate exercise, even walking, help soften stool and maintain colon motility.
When Bathroom Habits Aren't Enough, See A Doctor
If you follow good bathroom habits, eat well, stay hydrated and still struggle with fewer than three bowel movements per week, hard stools, pain or incomplete evacuation, it may point to a functional bowel disorder, pelvic-floor dysfunction, or conditions like slow transit constipation. Medical evaluation may include physical exam, dietary review or further tests. Chronic constipation left unaddressed can lead to haemorrhoids, fissures, faecal impaction or rectal prolapse.
Constipation is often viewed as a dietary issue, but evidence emphasises what many Indians overlook. When and how you go to the toilet matters just as much as what you eat. Prompt responses to the urge, regular bowel timing, proper posture and quick, distraction-free visits can reset your gut's natural rhythm. When combined with fibre, water and movement, these simple changes can turn chronic constipation into a distant memory.
If, despite your best efforts, constipation persists, then don't shrug it off. Talk to a doctor to rule out underlying bowel or pelvic-floor disorders. Because sometimes, the fix isn't a pill or a fibre supplement. It's a better habit.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not claim responsibility for this information.
