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The experience of passing a stool is influenced by the relationship between human anatomy and the design of the modern bathroom. While many people turn immediately to pharmacy shelves when faced with constipation—defined by changes in the frequency and consistency of bowel movements—medical experts suggest that a change in posture can be a helpful first step.

The standard Western toilet, while convenient, creates a physical misalignment. According to AOL reporting, Neha Mathur, MD, a gastroenterologist at Houston Methodist, notes that the elevated seat used in the United States is not optimal for elimination.

The Western-style toilet is not great ergonomically, says Dr. Mathur, who points out that in many other countries, people squat on toilets low to the ground to poop.
Dr. Neha Mathur, Gastroenterologist at Houston Methodist

To correct this, specialists suggest using a footstool to lift the knees, which angles the body for easier passage. This simple ergonomic shift mimics the natural squatting position, allowing the body to align more effectively during a bowel movement.

Environmental triggers and the impact of travel

Constipation is rarely just a matter of diet; it is often a reaction to a disrupted environment. This is particularly evident during travel, where the body’s internal clock and external surroundings shift simultaneously.

Supriya Rao, MD, a clinical assistant professor at Tufts University School of Medicine, explains that travel can lead to digestive slowdowns. When a person is away from home, they are often off their regular schedule, experiencing changes in circadian rhythm and consuming different types of foods.

Beyond the biological clock, there is a behavioral component. Dr. Rao notes that people may be skittish about using bathrooms in hotels or on airplanes, leading to a hesitation that further disrupts the body’s natural rhythm. This intersection of habit and setting is a factor in digestive health, as constipation is partly behavioral, and it’s partly your environment, according to Dr. Mathur.

Other contributors can include dehydration, a lack of exercise, and a diet low in fiber. The American College of Gastroenterology identifies low fluid intake as one of the most common causes of acute constipation. When the body lacks sufficient fluids, stools become harder and more difficult to pass; conversely, proper hydration keeps stools softer.

Medication and the microbiome

Not all digestive delays are environmental. Certain pharmacological interventions can significantly alter bowel motility. Dr. Mathur identifies several categories of medication that may affect bowel movements, including opioids—particularly relevant following surgery—and iron supplements.

The impact also extends to mental health treatments and metabolic drugs. Some antidepressants can contribute to constipation, as can GLP-1 medications such as Ozempic. Because these medications influence the body’s systems, patients may find their usual digestive routines altered.

Medical professionals emphasize the importance of looking at the body’s integrated systems. Dr. Trisha Pasricha, a gastroenterologist and professor at Harvard Medical School, argues that the gut should not be viewed as simple plumbing. Instead, she describes it as a sophisticated organ with intricate pathways that influence overall health, including mood and energy levels.

This system is driven largely by the gut microbiome—a community of beneficial bacteria. Certain lifestyle choices can throw this delicate balance into chaos. For instance, breaking down alcohol causes inflammation and creates toxic by-products for these microbes. Similarly, ultra-processed foods—those high in salt, sugar, and fats but low in fiber—can harm the microbiome.

Sustainable habits for long-term relief

For those looking to move beyond acute relief toward a healthier digestive baseline, Dr. Pasricha suggests focusing on everyday habits over expensive supplements. She told Business Insider that the gut health supplement industry can be a distraction from actual proven treatments.

Instead of pre- or probiotic pills, the focus should be on whole foods and fermented options. Incorporating yogurt, kefir, kimchi, and sauerkraut introduces live bacteria that diversify the gut microbiome. A diet rich in vegetables, nuts, whole grains, legumes, and fruits provides the necessary nutrients for these microbes to thrive.

While Dr. Pasricha generally avoids supplements, she makes one exception: psyllium husk. Derived from a seed, this fiber-rich supplement helps regulate appetite and manage blood sugar while supporting healthy digestion.

The gap in fiber intake among Americans is stark. While dietitians recommend 21-25 grams per day for women and 30-38 grams per day for men, the average American may get as little as 10 grams per day. Increasing fiber intake through whole foods or psyllium husk can help manage the frequency and severity of constipation episodes.

By combining these dietary shifts with the ergonomic change of a footstool and a commitment to hydration, individuals can better align their daily routines with their biological needs for regular elimination.