Science- Sometimes, our
poop is the perfect size and consistency, which makes releasing it feel euphoric. - To achieve more consistent "poophoria," a
gut health doctor suggested eating more fiber. - You should also avoid pooping for more than 5 minutes and wiping your butthole aggressively.
Not every bowel movement is created equal. But when you have one that's just the right consistency and size, it's difficult not to be elated, or feel "poophoria," as gastroenterologist Dr. Anish Sheth puts it.
On an episode of Dr. Jen Gunter's podcast Body Stuff, the gynecologist and science-debunking aficionado spoke with Sheth about why certain poop experiences feel so great, and what you can do to achieve poophoria more often.
According to Sheth, our buttholes are packed with nerve endings that make the area highly sensitive.
When someone passes what Sheth called a "monster poo," the rectum enlarges to let it escape and then it decompresses quickly to eject poop. Monster poos come out in one big piece and are soft and heavy, said Sheth.
"And that sometimes just makes us feel great, like you want to high-five the first person you see when you come out of the toilet," Sheth told Gunter.
A healthy poop looks different for everyone
The frequency and consistency of a healthy poop is different for every person, according to Sheth.
However, if you notice sudden changes in your poo routine, like a change in color, blood in your stool, or constipation, for more than a few days, you should see a doctor, said Sheth.
To achieve 'poophoria,' work on your technique
Pooping may seem like a natural reflex that you just know how to do. In reality, there's a right and a wrong way to let it out, said Sheth.
First, he suggested keeping toilet time to five minutes at most.
Sitting on your porcelain throne for too long, "can disrupt the reflex for going to the bathroom," according to Sheth.
"And when people sit for long periods of time, they might be tempted to strain, which you want to avoid because it can lead to hemorrhoids, which are swollen veins in your rectum. Hemorrhoids can be incredibly painful and really hard to treat, so prevention is key," he said.
If you can't get your poo out within those five minutes, Sheth said you should walk around and do other tasks until you feel the urge to go again. Gunter also suggested doing kegels, or contracting the muscles in your pelvic floor quickly and repeatedly. This movement can either push our excess poop, or push it back into the rectum so you no longer feel the need to strain.
The position in which you poop also matters. According to Gunter, squatting is ideal because it allows you to relax your muscles. Putting a stool under your feet or sitting on the toilet and leaning over to gently grab your ankles can mimic a squatting position, she said.
Your diet and how you wipe also matter
After pooping, Gunter suggested taking it easy on your butthole.
"Try not to wipe aggressively. You need to blot and go," she said, adding that a bidet or DIY bidet in the form of a water-filled squirt bottle is a great toilet paper alternative.
Finally, Sheth and Gunter both recommended eating more fiber because it makes your poop bigger, heavier, and softer. Those adjectives may sound icky, but provide the perfect conditions for stool to travel seamlessly through your colon, said Gunter.
If someone eats a diet low in fiber, they're more likely to have "pebble poo," or tiny and unsatisfying stool pieces that sink to the bottom of the toilet bowl. Too little fiber can also cause diarrhea, Insider previously reported.
To get more fiber into your diet, eat foods like whole grain breads, berries, and nuts.