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If you’ve ever been struck by urgent signals from your bowels in the middle of a work meeting, a first date, or a milestone event, it may have felt like the worst possible time to need to go. You might be wondering whether there is a best time of day to poop and if can you change what time of day you poop. Here’s what experts want you to know.
Is There a Best Time of Day to Poop? Best Time to Poop There isn’t really one best time to poop that applies to everyone, says Ashkan Farhadi, MD , a gastroenterologist at MemorialCare Orange Coast Medical Center in Fountain Valley, California. “In terms of the best time to have a bowel movement, it’s when your brain tells you to go, because you don’t want to ignore that,” says Dr. Farhadi. “The most important thing is to have a regular time frame so you know if there’s an issue.” There’s a range of what’s considered “regular” or “normal,” meaning it varies from person to person, he says. For example, some people may poop several times a day, while others may poop every other day or even every few days. For those who poop daily, the times you go can also vary, from an early morning bowel movement to a post-workout poop, to a clear-the-bowels session in the evening. “There isn’t a ‘best time,’ but there is a more convenient time based on your schedule, and for most people, that tends to be in the morning before they have to go to work,” he says.
Can You Change What Time of Day You Poop? Change Time You Poop If you tend to have to poop regularly at times that feel inconvenient for you, you might be wondering whether you can change what time of day you need to go. The good news is that it’s possible to train your brain to poop at a certain time each day, Farhadi says. This can be especially beneficial if you find yourself habitually “holding it” until a more convenient time, which could lead to constipation over time if you do that too often, he says. “When you try to ignore signals from your bowel, you’re basically training your brain to stop paying attention when there’s urgency,” he says. “The more you stop hearing these signals, the quieter they’ll become, and that can lead to a chronic constipation problem.” To train your body to poop at a certain time every day, you can use a technique known as bowel retraining. It taps into the brain’s need for consistency and predictability, Farhadi says. Bowel retraining is often used for people with fecal incontinence or severe constipation, but it can also benefit anyone who’s looking to poop at the same time every day.e60dc2a1-f33c-4a05-9b50-8e3e8e597629118929af-a38f-4cb7-8eb6-d49f7371aa52 For instance, if you want to poop every day before work — let’s say 6:30 a.m. — Farhadi suggests sitting on the toilet at that time for about 10 to 15 minutes, as if you’re already pooping. It’s important not to strain or force yourself in any way to try and poop, he says. You’re simply setting up the expectation in your brain that this is your “pooping time.” “After about a week of doing this consistently, at the same time every morning, even on the weekends, you’re likely to start to see a shift,” says Farhadi. “Your brain starts to anticipate that this is its designated time to send signals to the bowel for evacuation. It’s the same idea behind having a bedtime routine as a way to tell your brain it’s time to wind down to sleep.”e60dc2a1-f33c-4a05-9b50-8e3e8e597629d3c1eef7-3e61-4129-8d19-4516e2ff70ff
Can You Change How Often You Poop? Poop More Often As noted, not everyone poops every day. If you don’t have a bowel movement every day but would like to, there are strategies to encourage your body to poop more often, says Aerial Petty, DO , an urgent care and family medicine physician at MedStar Health in Washington, DC. Much like changing the time of day you poop, it can take time and effort to pivot toward pooping more frequently, she says. But patience does tend to pay off. Dr. Petty says some nonmedication strategies that may help include the following: Eat high-fiber foods, particularly about 20 to 40 minutes before your preferred time for pooping.e60dc2a1-f33c-4a05-9b50-8e3e8e59762968349957-4829-4a2b-8ecd-55d181a929d0 Dietary fiber helps soften and add bulk to stool, making it easier to pass.e60dc2a1-f33c-4a05-9b50-8e3e8e5976292148bdea-187c-4e51-bb4d-93c69a82ef53 Drink water daily, which helps boost the digestive benefits of fiber in your body.e60dc2a1-f33c-4a05-9b50-8e3e8e5976292148bdea-187c-4e51-bb4d-93c69a82ef53 Have a regular exercise routine, which helps reduce the risk of constipation.e60dc2a1-f33c-4a05-9b50-8e3e8e5976296dc1d155-60a0-4b49-bc52-39ff68e7b5a8 Ask your doctor to review any medications you’re taking, including antidepressants, pain medication, beta-blockers, or others. Some drugs may affect how often you have a bowel movement. In addition, both prescription and nonprescription medications are available for bowel regularity if needed. If your symptoms persist, talk to your doctor. If you’re concerned about frequency or anything else related to bowel movements and consistency of your stool, talk to your doctor, Petty says. “That’s particularly important if you have more urgent concerns that go along with frequency, such as severe abdominal pain, black or bloody stool, or a general feeling of being unwell,” she says.
The Takeaway There is no single best time to poop every day, but many people find it most convenient to poop in the morning before work. You can train yourself to change the time you poop every day by getting in the habit of sitting on the toilet for 10 to 15 minutes at the time you prefer to have a bowel movement. You can also change how often you poop if you don’t poop every day but want to. Lifestyle changes, like eating more high-fiber foods and getting regular exercise, can be helpful for this. Both over-the-counter and prescription medications are available to assist bowel movements, so it can help to talk to your doctor, especially if you’re having persistent symptoms, like severe abdominal pain or black or bloody stool.
Resources We Trust Mayo Clinic: Dietary Fiber: Essential for a Healthy DietCleveland Clinic: Changes in Bowel HabitsInformedHealth.org: How Do Bowel Movements Work?University of Michigan Health System: Bowel Function AnatomyJohns Hopkins Medicine: 5 Things Your Poop Can Tell You About Your Health
