For many people, the idea of pooping at work is uncomfortable and, frankly, a big no-go. Public restrooms can feel unhygienic, and the thought of being overheard or dealing with unpleasant smells makes some avoid the experience altogether. But according to health experts, holding it in can lead to more problems than you might expect. Dr. Peter Katelaris, a gastroenterologist, has issued a warning about the potential health risks of avoiding bowel movements when your body is giving you the signal—even if you’re at work. So, what are the dangers, and how can you maintain a healthy digestive routine? Let’s break it down.
The Risks of Ignoring the Urge to Poop
Resisting the urge to go may seem harmless, but your body doesn’t see it that way. Suppressing bowel movements, especially during the day, can cause a series of digestive issues. Dr. Katelaris explains, “People may try to override the urge to pass a bowel motion because they find it inconvenient or embarrassing. But when they finally feel comfortable, their body may not be ready anymore, leading to constipation and other discomforts.”
When you ignore your body’s natural signals, you interfere with a process that’s designed to keep your system running smoothly. Here are some of the main health concerns associated with holding it in.
1. Constipation and Digestive Discomfort
When you consistently ignore the urge to go, the stool in your colon becomes harder and more difficult to pass. This leads to constipation, which brings a host of unpleasant symptoms, including bloating, fullness, and abdominal discomfort. “Constipation can be a direct result of delaying bowel movements,” says Dr. Katelaris. And once you’re constipated, getting back on track can require some time and effort.
2. Hemorrhoids and Fissures: Painful Consequences of Pushing Too Hard
Holding in bowel movements can also lead to uncomfortable, even painful, conditions like hemorrhoids and anal fissures. When you finally sit down to go, the urge to push harder can be tempting, especially if you’re constipated. However, excessive straining puts pressure on the veins in your rectal area, increasing the risk of hemorrhoids. Hemorrhoids are swollen veins that cause itching, pain, and sometimes bleeding.
Equally as painful are anal fissures, which are small tears in the lining of the anus that occur due to intense pressure. These painful cuts can make each subsequent bowel movement even more uncomfortable, leading to a vicious cycle of pain and avoidance.
3. Increased Blood Pressure and Cardiovascular Risks
Surprisingly, holding it in and the subsequent strain when you finally go can affect more than just your digestive health. Straining on the toilet can lead to an increase in blood pressure, which can be risky, especially for older adults. Dr. Katelaris points out that people with pre-existing cardiovascular issues should take extra caution, as excessive straining could increase the risk of heart attacks or strokes. Listening to your body when it needs to go may help you avoid these potentially dangerous situations.
What Makes a Healthy Bowel Routine?
Many people wonder what qualifies as “normal” when it comes to bowel movements. Dr. Katelaris explains that frequency can vary significantly. “For most adults, normal bowel habits range from three times a day to three times a week,” he says, noting that the important thing is to listen to your body’s signals rather than sticking to a strict schedule.
It’s also crucial to understand that a healthy bowel routine depends heavily on your diet, fluid intake, and lifestyle habits. The following factors play a role in maintaining optimal digestive health.
4. The Importance of Fiber-Rich Foods in Your Diet
Our digestive systems are designed to process natural, fiber-rich foods that help promote regular bowel movements. According to Dr. Katelaris, “Our bowel functions best when we eat the diet we evolved to eat.” This means focusing on whole foods, like fruits, vegetables, legumes, nuts, and whole grains.
The World Health Organization (WHO) recommends a diet high in fiber and low in processed foods. Fiber is essential because it helps soften stool and stimulates regular bowel movements. Processed foods, on the other hand, often contain little to no fiber and can cause irregularity.
5. Stay Hydrated for Healthy Digestion
Staying hydrated is another key component for smooth bowel function. Water helps keep stool soft, making it easier to pass. Dr. Katelaris advises monitoring your hydration by the color of your urine: “If you feel thirsty or your urine is dark, you’re likely not drinking enough. If your urine is pale or clear, you’re well-hydrated.”
While there isn’t a strict daily water requirement for everyone, a general rule of thumb is to drink water throughout the day to avoid dehydration, which can exacerbate constipation and make it more difficult to have regular bowel movements.
6. Reduce Processed Foods and Sugars
Processed and ultra-processed foods, often high in refined sugars and artificial ingredients, disrupt the digestive process. They lack fiber and other essential nutrients that aid in digestion. A diet filled with these foods can lead to constipation and irregular bowel habits. To keep your digestive system functioning optimally, focus on natural, whole foods that your body can break down and absorb efficiently.
7. Responding to Your Body’s Cues: Timing is Key
Your body’s urge to go to the bathroom isn’t arbitrary; it’s part of a natural rhythm that keeps everything working smoothly. Ignoring these cues can throw off that rhythm. Dr. Katelaris explains, “Some people expect their bowels to open at their convenience, like after breakfast or before work, but the body operates on its own schedule.”
The takeaway? When you feel the urge, try to go as soon as possible. Holding it in forces your body to readjust, potentially causing irregularity or discomfort when you finally do go.
8. Overcoming the Anxiety of Using Public Restrooms
For those who avoid going at work due to public restroom anxiety, it’s helpful to shift your mindset and practice some coping strategies. Cleanliness concerns can often be managed by bringing personal hygiene items, like toilet seat covers or hand sanitizer, to ease any discomfort.
Another trick is to select restrooms that are less busy, like those on different floors or in more isolated areas, if that makes you feel more comfortable. Remember, your health is more important than the temporary embarrassment or discomfort of using a public bathroom.
Conclusion: Listen to Your Body and Maintain Digestive Health
Ignoring the urge to poop, especially during work, may seem trivial, but it can lead to serious health consequences over time. From constipation to hemorrhoids and even cardiovascular risks, holding it in disrupts the body’s natural process and can set off a chain of digestive issues. The solution is simple: listen to your body, nourish it with a fiber-rich diet, stay hydrated, and avoid delaying bowel movements.
By taking these small but impactful steps, you can support your digestive health and maintain a regular, comfortable routine—even at work. After all, taking a few minutes to use the restroom is a small price to pay for long-term well-being. So next time you feel the need to go, just go—it’s better for you in more ways than one.
