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.

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.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.

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:

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.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.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.