Harvard-Trained Gastroenterologist Shares 8 Toilet Habits That Can Transform Your Gut Health

Gut health is no longer just a buzzword—it’s the foundation of immunity, energy, mood, and overall well-being. And according to Dr. Saurabh Sethi, a gastroenterologist trained at Harvard, Stanford, and AIIMS, your toilet habits play a surprisingly powerful role in shaping your digestive health. In a recent post that’s gone viral across health platforms, Dr. Sethi outlined eight essential toilet tips that can help prevent constipation, bloating, hemorrhoids, and even long-term gut disorders.

From posture to timing, diet to hygiene, these tips are rooted in clinical research and practical experience. Let’s dive into the eight habits that could change the way you think about your bathroom routine—and your gut.

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8 Toilet Tips for a Healthier Gut

Each of these habits is backed by clinical insights and can be easily incorporated into your daily routine.

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Tip 1: Don’t Strain or Linger on the Toilet

Spending more than 10 minutes on the toilet—especially while straining—can increase the risk of hemorrhoids and anal fissures. Dr. Sethi warns that prolonged sitting elevates pressure around the anus, which can damage pelvic nerves and lead to chronic constipation. If stools don’t pass within a few minutes, stand up and try again later. Your gut thrives when you avoid forceful attempts and maintain comfort.

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Tip 2: Know What’s “Normal” for You

Bowel habits vary widely. Some people go three times a day, others three times a week. The key is consistency and comfort. Normal stools should be soft, sausage-shaped, and pass easily. Sudden changes—like hard stools or persistent pain—could signal a gut issue. Monitoring your bowel movements helps detect problems early and supports proactive gut care.

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Tip 3: Go Easy on Painkillers

Frequent use of NSAIDs like ibuprofen, aspirin, or naproxen can damage the gut lining and increase the risk of gastrointestinal bleeding. Dr. Sethi advises patients to seek safer alternatives if they rely on painkillers regularly. Chronic inflammation from these drugs can disrupt the gut barrier and microbiome, leading to long-term digestive issues.

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Tip 4: Cut Back on Sugary Drinks and Ultra-Processed Meats

Diets high in processed foods are linked to increased colorectal cancer risk. Switching to a Mediterranean-style diet—rich in vegetables, whole grains, legumes, and healthy fats—can reduce this risk by up to 18%. Ultra-processed meats and sugary beverages feed harmful gut bacteria and promote inflammation. Your gut needs real food, not chemical cocktails.

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Tip 5: Try a Bidet

Bidets offer a gentler and more hygienic alternative to toilet paper, especially for people with hemorrhoids, fissures, postpartum recovery, or loose stools. Basic bidet attachments start around ₹4,000 and can significantly reduce irritation. Cleanliness matters—not just for comfort, but for preventing infections and maintaining skin integrity.

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Tip 6: Eat a Fibre-Rich, Varied Diet

The average person consumes only 15g of fibre per day—far below the recommended 25–38g. Fibre feeds beneficial gut microbes, regulates bowel movements, and reduces bloating. Once certain microbial species are lost, they may not return. Include fruits, vegetables, legumes, whole grains, and seeds in your diet to nourish your gut ecosystem.

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Tip 7: Use Bismuth for Smelly Gas

If you struggle with foul-smelling gas, bismuth subsalicylate (found in Pepto-Bismol) can neutralize over 95% of sulfide gases. It also helps prevent traveller’s diarrhoea. Use it only for short-term relief, and consult your doctor if symptoms persist. Gut odor is often a sign of microbial imbalance or poor digestion.

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Tip 8: Add Gut-Friendly Seeds

Chia, flax, and basil seeds are gut superfoods. Just 1–2 tablespoons daily provide soluble fibre and prebiotics that support healthy bacteria, reduce bloating, and smooth digestion. Soak them in water or add to smoothies, salads, or yogurt. These seeds are easy to incorporate and offer powerful gut benefits.

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Summary of Gut-Boosting Toilet Habits

These habits are simple, science-backed, and effective for anyone looking to improve their gut health.

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Why Gut Health Matters

Your gut isn’t just a digestive organ—it’s a command center for immunity, hormone regulation, and mental health. A balanced gut microbiome helps absorb nutrients, fight infections, and even influence mood through the gut-brain axis. Poor gut health can lead to fatigue, skin issues, mood swings, and chronic disease. Toilet habits are the first line of defense in maintaining this delicate balance.

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Conclusion: Small Toilet Habits, Big Gut Rewards

Dr. Saurabh Sethi’s eight toilet tips are more than hygiene advice—they’re a blueprint for better health. By adjusting how you sit, what you eat, and how you clean, you can dramatically improve your gut function and overall wellness. Whether you’re dealing with constipation, bloating, or just want to feel better every day, these habits offer a practical path forward.

Your gut is talking. These tips help you listen.

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Disclaimer: This article is based on publicly available expert commentary, verified health reports, and clinical insights. It is intended for informational purposes only and does not constitute medical advice. Always consult a licensed healthcare provider before making changes to your health routine.