Why Having a Bathroom Routine Is Essential for IBS-C
IBSKeep Moving With IBS-C

Why Having a Bathroom Routine Is Essential for IBS-C

Learn how to build a bathroom routine that helps keep symptoms of irritable bowel syndrome with constipation at bay.
Why Having a Bathroom Routine Is Essential for IBS-C
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Updated on February 19, 2025
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Going to the bathroom when you have irritable bowel syndrome with constipation (IBS-C) can often be a chore. For one, bowel movements (BM) don’t happen with regularity, and number two — well, it seems as if the stars sometimes need to align to go number two.

If you have IBS-C (meaning, more than a quarter of your stools are hard and lumpy), there are lifestyle modifications you can make to put a routine in place that supports healthy, regular BMs.

 This is also known as bowel retraining, says gastroenterologist Stephanie Moleski, MD, an associate professor of medicine at Thomas Jefferson University Hospital in Philadelphia, as it teaches your bowels to move themselves regularly.

Drink Plenty of Fluids

Keeping your body well hydrated means your stools stay hydrated as well. Water is like the superhero sidekick to fiber, making stools softer and better able to move along.

 You’re naturally less hydrated after a night of sleep, so Dr. Moleski suggests drinking one large glass of water when you wake up.

 Naturally sweetened fruit and vegetable juices also count as hydrating fluids, as do clear soups.

Plan for the Morning

You can poop anytime, of course, but encouraging the habit in the morning pays off, especially after you’ve hydrated your body. “You’re going to get the most bang for your buck in the morning, because your body experiences the maximum colonic stimulation at that time,” Moleski says. That means your bowels are primed for an a.m. BM.

 There are a few additional things you can do in the morning to facilitate your trip to the bathroom.
For example, coffee is said to be BFFs with bathroom breaks for good reason. That warm brew really does help move your stool. Hot tea and coffee with caffeine are the best choices, as the warmth and caffeine are gastric stimulants. “Coffee, in particular, also can boost levels of gastrin, a hormone that helps you poop,” Moleski says.

Eating, just like drinking coffee, is a gastrointestinal stimulant. Moleski recommends eating a balanced breakfast as part of a BM-supporting morning routine, as this revs up the digestive process and sends a signal to your colon to empty out, which is why you may feel the urge to go after you’ve eaten.

Sit on the Toilet

Now that you’ve primed your body, it’s time to head to the bathroom. But when you do sit on the toilet, plan to be there for no longer than 10 minutes, says Moleski. “Prolonged sitting can put pressure on your pelvic floor that increases the risk of hemorrhoids,” she says.

Tip: Leave your phone outside, so you don’t lose track of time scrolling. If you haven’t had a BM after 10 minutes, leave. Don’t strain to make it happen, and try again later if you feel you need to go.

Elevate Your Knees When on the Toilet

By putting your feet on a toilet stool and leaning forward while using the bathroom, your knees naturally elevate to a more natural position for pooping. Using a toilet stool can assist in having a complete BM, reduce straining, and decrease the time it takes, according to one small study.

 Doesn't that sound like a more pleasant (and effective) way to spend your bathroom time?

Respond to Nature’s Call

When you’ve got to go, you really have to go. Heading to the bathroom when you feel you need to go is a good habit for anyone, but it’s even more important if you have IBS-C. “If you hold it in, you’re retraining your body not to poop,” says Moleski. It’s understandable if you don’t want to go in a public place or at the office, but that’s the benefit of establishing a morning routine in the morning. It could help you take care of business before you leave the house.

Stay Active

Let your new mantra be “Move your body, move your bowels.” Physical activity stimulates bowel movements, says Moleski, but that doesn’t mean you have to run for miles on end every day.

 A brisk 10-minute walk or stretching does the job nicely.

The Takeaway

  • Bowel retraining is a process that can help you have more regular bowel movements, which can help ease constipation from IBS-C.
  • Drink plenty of fluids, especially when you first wake up in the morning.
  • Go to the bathroom as soon as you feel the urge. Elevating your legs with a footstool while you’re on the toilet can also make it easier to have a bowel movement.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
  1. Definition & Facts for Irritable Bowel Syndrome. National Institute of Diabetes and Digestive and Kidney Diseases. November 2017.
  2. Phillips MM et al. Bowel Retraining. MedLinePlus. July 30, 2022.
  3. Eating, Diet & Nutrition for Constipation. National Institute of Diabetes and Digestive and Kidney Diseases. May 2018.
  4. Zhang J et al. Different Amounts of Water Supplementation Improved Cognitive Performance and Mood Among Young Adults After 12 h Water Restriction in Baoding, China: A Randomized Controlled Trial (RCT). International Journal of Environmental Research and Public Health. November 1, 2020.
  5. Water: How Much Should You Drink Every Day? Mayo Clinic. October 12, 2022.
  6. Hibberd TJ et al. Circadian Rhythms in Colonic Function. Frontiers in Physiology. August 30, 2023.
  7. Nehlig A. Effects of Coffee on the Gastro-Intestinal Tract: A Narrative Review and Literature Update. Nutrients. January 17, 2022.
  8. Hemorrhoids. Mayo Clinic. August 25, 2023.
  9. Modi RM et al. Implementation of a Defecation Posture Modification Device. Journal of Clinical Gastroenterology. March 2019.
  10. Gao R et al. Exercise Therapy in Patients With Constipation: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Scandinavian Journal of Gastroenterology. February 2019.
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Yuying Luo, MD

Medical Reviewer

Yuying Luo, MD, is an assistant professor of medicine at Mount Sinai West and Morningside in New York City. She aims to deliver evidence-based, patient-centered, and holistic care for her patients.

Her clinical and research focus includes patients with disorders of gut-brain interaction such as irritable bowel syndrome and functional dyspepsia; patients with lower gastrointestinal motility (constipation) disorders and defecatory and anorectal disorders (such as dyssynergic defecation); and women’s gastrointestinal health.

She graduated from Harvard with a bachelor's degree in molecular and cellular biology and received her MD from the NYU Grossman School of Medicine. She completed her residency in internal medicine at the Icahn School of Medicine at Mount Sinai, where she was also chief resident. She completed her gastroenterology fellowship at Mount Sinai Hospital and was also chief fellow.

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Jessica Migala

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Jessica Migala is a freelance writer with over 15 years of experience, specializing in health, nutrition, fitness, and beauty. She has written extensively about vision care, diabetes, dermatology, gastrointestinal health, cardiovascular health, cancer, pregnancy, and gynecology. She was previously an assistant editor at Prevention where she wrote monthly science-based beauty news items and feature stories.

She has contributed to more than 40 print and digital publications, including Cosmopolitan, O:The Oprah Magazine, Real Simple, Woman’s Day, Women’s Health, Fitness, Family Circle, Health, Prevention, Self, VICE, and more. Migala lives in the Chicago suburbs with her husband, two young boys, rescue beagle, and 15 fish. When not reporting, she likes running, bike rides, and a glass of wine (in moderation, of course).

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