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White toilet bowl in bathroom

My husband and I recently had an argument over a choice of furniture in our bathroom: a squatty potty. If you don’t know what it is, let me explain: It’s a stool that wraps around the base of the toilet and elevates your legs for better pooping. Yes, better pooping.

Although I wasn’t a huge fan of it aesthetically, we decided to keep it, because, well, the benefits are so great! Fortunately, even if you don’t have a squatty potty in your bathroom, you can still make your poop a lot healthier and a lot easier.

First of all, we need to establish what a healthy poop looks like. It isn’t dry, or hard, or like a thick or runny paste, and it isn’t red, or black, or green. As a general rule, you want poop that comes in log shapes, is the perfect balance between firm and soft, and is brown.

Here’s what you need to do to achieve that:

Drink water Young woman drinking glass of water

If you’re dehydrated, pooping is that much harder. When you’re dehydrated, your colon is too, which means your poop is a dryer, harder consistency, and more difficult to pass. As we all know far too well, eight glasses of water isn’t the definitive amount of water we all need to be drinking, but as a rule of thumb, if your mouth ever feels dry, drink some water, and try to have a half to a full glass of water once every two hours.

Eat more fiber 

Fiber is what gives our poop substance. No, seriously. Because it’s an indigestible compound, it adds bulk to our poop and stops us getting constipated. Natural sources of fiber include: beans, whole grains, nuts, berries and bran cereals. Aim for around 25-30 grams of fiber a day.

Make sure to have prebiotics and probiotics Korean food,instant noodle with kimchi cabbage in a bowl on wooden background

Prebiotics and probiotics ensure you have a healthy gut. They stimulate the growth of good bacteria in the gut and make sure you have regular bowel movements.  For probiotics, eat fermented vegetables, and drink apple cider vinegar and kombucha. For prebiotics, eat asparagus and brown rice.

Adjust your posture Rearview shot of a young businesswoman working on her laptop at homehttp://195.154.178.81/DATA/i_collage/pi/shoots/806156.jpg

Standing more during the day will improve the quality of your poop, as sitting puts pressure on your organs, compressing them. But your posture when you poop is just as important. Your knees should be raised a little higher, it should feel more like a squat. *This is not an endorsement of a squatty potty, I promise, but the truth is, they work!*

Femi A-Williams is a health and fitness convert trying to reconcile a healthy lifestyle and a happy food life. She is 80% whole grain and 20% donut.

All posts by Femi A-Williams