For many, the bathroom serves as a rare private escape, a place to scroll through social media, think quietly, or catch up on messages. While these habits may seem harmless, experts warn that certain common washroom practices can quietly harm digestion, disrupt bowel movements, and even affect long-term gut health. Harvard-trained gastroenterologist Dr Saurabh Sethi explains that small, everyday routines in the bathroom, such as prolonged sitting, straining, or using smartphones, can put unnecessary stress on the digestive system. The good news is that adopting a few simple, mindful changes, like reducing toilet time, avoiding distractions, and supporting natural bowel posture, can improve gut function, prevent complications, and promote overall digestive wellness. Take a look...
Common bathroom habits that harm gut health: Harvard trained gastroenterologist reveals
Dr Sethi identifies several everyday washroom practices that may damage digestive health. One of the most common issues is straining excessively during bowel movements. Straining can put unnecessary pressure on the rectal veins and surrounding muscles, increasing the risk of haemorrhoids and long-term bowel problems. It can also disrupt normal bowel movement patterns, making it harder to pass stool naturally over time.
Other harmful habits include: scrolling on your phone or reading for extended periods, overusing wipes or harsh cleaning products, relying too frequently on laxatives, and holding in the urge to defecate. Additional risky behaviours include making “just in case” trips, holding your breath while pushing, and ignoring warning signs such as blood in stool or urine. While these actions may feel normal, over time, they can interfere with digestion and lead to complications such as constipation, discomfort, or chronic gut issues.
Hidden risks of using smartphones in the bathroom: How prolonged sitting can harm your gut
One habit that has become increasingly common is using smartphones while on the toilet. Hyderabad-based neurologist Dr Sudhir Kumar, trained at CMC Vellore, highlights
research published in PLOS One showing that prolonged sitting due to phone usage increases pressure in the rectal veins, which can raise the risk of haemorrhoids by up to 46%.
The study found that nearly two out of three adults bring their phones into the bathroom, and those who do are five times more likely to sit for over five minutes. Dr Trisha Pasricha, the senior author of the study, explains that smartphones turn quick bathroom visits into prolonged sessions, increasing strain on the digestive system. Her advice is simple: leave your phone outside the bathroom. If you need something to occupy your hands, a short magazine or newspaper read is a safer alternative.
ID@undefined
__se__tag_icon ico_copytxtCopy MSID__se__tag_icon ico_embedSocialIcons_instagram Caption not available.
ID@undefined
__se__tag_icon ico_copytxtCopy MSID__se__tag_icon ico_embedSocialIcons_instagram Caption not available.
Effective washroom habits that support gut health
While some habits harm digestion, others can actively improve it. Practising good bathroom habits can promote smooth bowel movements, reduce strain, and enhance overall gut function.
Dr Sethi recommends:- Step on a small stool while using a western-style toilet to mimic a natural squatting position for smoother bowel movements.
- Keep cleaning gentle to avoid irritation and monitor stool changes regularly.
- Wash hands thoroughly to maintain hygiene and prevent infections.
- Limit toilet sessions to under five minutes to reduce unnecessary strain.
- Maintain regular bathroom timing to support consistent bowel movements.
- Stay hydrated and eat fibre-rich foods to aid healthy digestion.
- Keep the bathroom environment calm and tidy to reduce stress.
- Focus on relaxing rather than rushing to prevent strain on the gut.
Warning signs of gut problems you should never ignore
Ignoring early signs of gut issues can lead to serious complications. Blood in stool or urine, persistent constipation, frequent diarrhoea, or pain during bowel movements are all signals that require medical attention. Dr Sethi advises that paying attention to these warning signs and addressing them promptly can prevent long-term digestive problems. Other warning signs include unexplained bloating, sudden weight loss, or persistent abdominal discomfort that shouldn’t be overlooked.
Your daily bathroom habits have a direct impact on your digestive health. Avoid prolonged sitting, excessive straining, and distractions like smartphones. Instead, adopt healthy bathroom routines that support natural bowel movements, gentle hygiene practices, and regular hydration. Incorporating a fiber-rich diet and responding promptly to the urge to go can further promote smooth and consistent bowel movements.
By making small, mindful adjustments, you can prevent haemorrhoids, improve gut function, and promote long-term digestive wellness. The bathroom may be a private space, but how you use it can significantly influence your overall health.
Follow Us On Social Media