My love affair with the Squatty Potty started six Christmases ago when I bought my then-partner the little plastic stool as a joke gift. We’d seen those ridiculous unicorn commercials, and I thought it would get a good laugh. Little did I know this gag gift would become one of my most valued possessions. When we split up a couple of years ago, I didn’t hesitate to take the Squatty Potty with me. To this day, it remains the most unexpectedly life-changing purchase I’ve ever made.

If you’ve missed the viral marketing, the Squatty Potty is a stool that sits around the base of a toilet. When you need to go, you place your feet on it to elevate your knees above your hips, creating a pseudo-squatting position while sitting comfortably on your toilet. What started as a novelty in my bathroom quickly made me realize there was serious science behind the silly name. The Squatty Potty and similar devices (known as defecation postural modification devices, or DPMDs) aren’t just clever marketing—they’re based on human anatomy.

Within days of regular use, I noticed I was spending less time in the bathroom and feeling more “complete” afterward. Keep reading to learn more about the science behind the Squatty Potty and why you may want to consider purchasing one.

Why The Squatty Potty Works

Peter P. Stanich, M.D.a gastroenterologist at Ohio State University Medical Center, explains that bowel movement involve three basics steps: the muscles in the rectum spontenously contract, the body straightens the angle of the anus and sometimes people nee to push (strain) to help the process.

When we sit on a standard toilet, our rectum is positioned at a 90-degree angle, creating a kink that makes elimination more difficult. This position forces us to strain, potentially leading to issues like hemorrhoids and incomplete evacuation.

“The real pooping hack is changing the angle of defecation. A Squatty Potty or stool helps with this as it gets the knees above the hips, and one leans just slightly forward. This position helps the rectum to straighten out and helps to have larger, more effective bowel movements so you can fully evacuate,” says Kenneth Brown, M.D.a board-certified gastroenterologist.

Defecation postural modification devices (DPMDs) like the Squatty Potty are designed to improve your posture on the toilet for a better pooping experience. One study found that using a DPMD improved bowel movements in healthy adults by reducing straining, shortening the time spent on the toilet and promoting a feeling of completely emptying the bowels. Earlier research also supports the effectiveness of squatting for easier bowel movements, though more recent studies are needed to confirm these findings.

How to Use the Squatty Potty

This is probably TMI, but after I began using the Squatty Potty, I had the easiest poops of my life—and it was simple to use.

When sitting on the toilet, simply place your feet on the Squatty Potty and lean slightly forward. The goal is to get into a position close to a natural squat, with your thighs up closer to your chest. Focus on relaxing rather than pushing, take deep breaths and allow your body’s natural movements to do the work. “Don’t strain. Straining during bowel movements can lead to hemorrhoids and fissures. Gentle breathing and patience are often more effective than forceful pushing,” says Brown.

If you don’t love it at first, don’t give up! The Squatty Potty can take time to get used to. It’s also available in two heights, so select the option that’s right for you. Also, keep in mind that this viral toilet stool might not be the best fit for everyone, and you may need to try other stools to find the option that’s right for you.

Other Tips for Smoother Bathroom Visits

While the Squatty Potty may improve your bathroom experience, it’s just one part of a comprehensive approach to bowel health. Here are additional ways to support better poops

• Stay Hydrated: Adequate hydration is also key, as having enough water helps keep stool soft and easy to pass. Keeping a water bottle on hand and eating water-rich fruits and vegetables can help you reach your daily hydration goals.
• Prioritize Gut Health: Having a thriving and diverse microbiome is essential for optimal digestive health. Fermented foods like yogurt, keifer and sauerkrayt contain beneficial bacteria called probiotics that support a healthier gut and may keep constipation at bay.
• Consider Supplements: While they shouldn’t be your first line of attack, fiber, probiotic and/or prebiotic supplements may be helpful for some individuals. Before taking a supplement, talk with a registered dietitian or other healthcare professional to ensure the product is safe and aligns with your health goals.
• Get Active: Regular physical activity can support digestive health by stimulating peristalsis, those wave-like muscle contractions that move stool through your intestines. In addition to taking a short walk after eating, adding core-strengthening exercises to your weekly routine can also be beneficial by toning the muscles involved in elimination.
• Stay Consistent: One of the best ways to stay regular is to maintain a consistent bathroom routine. This means not ignoring the urge to go, which can lead to harder stools and constipation over time. Try to create regular bathroom habits, and give yourself adequate time without rushing.
• Eat Enough Fiber: Fiber, both soluble and insoluble, plays a role in keeping things regular. Aim to get 25–30 grams of fiber from a variety of whole food sources, including fruits, vegetables, whole grains, legumes, nuts and seeds.

The Bottom Line

If you had told me six years ago that I’d be so passionate about a toilet stool, I would have laughed. Now I can’t imagine my bathroom without it. Incorporating a stool for better posture along with other lifestyle habits, like drinking enough water and boosting fiber intake, can go a long way in improving your bathroom experiences and overall health.