Reviewed by Dietitian Karen Ansel, M.S., RDNGetty Images. EatingWell design.
“Gastroenterologists affirm that the act of defecation indeed leads to a sensation of well-being. This is achieved through inducing relaxation, releasing serotonin, and providing relief. If you experience discomfort during bowel movements or have persistent constipation or diarrhea, it is advisable to consult your healthcare provider.
Defecation is a common bodily function that everyone experiences, yet it is not often discussed. Therefore, let us delve into the question that may pique your curiosity but remains unspoken: why does the act of defecation feel so satisfying?
In order to unravel this mystery, we sought insights from gastroenterologists. As it turns out, there are multiple factors at play. According to David D. Clarke, M.D., a clinical assistant professor of gastroenterology emeritus at Oregon Health & Science University, “The process of defecation is governed by intricate physiological and neurological mechanisms that not only ensure efficient waste elimination but also contribute to feelings of relief and contentment.” In essence, the pleasure derived from defecation is not mere imagination; it is a reality. Here’s why it feels good:
1. Promotes Relaxation:
The vagus nerve, originating in the brain and extending throughout the body, plays a crucial role in inducing a sense of tranquility post-defecation. This nerve influences various bodily functions, including digestion and elimination. Stimulation of the vagus nerve during defecation can lead to muscle relaxation, decreased heart rate, and lowered blood pressure, culminating in a feeling of relaxation or even euphoria, commonly referred to as ‘poo-phoria.’
2. Releases Serotonin:
Serotonin, a neurotransmitter associated with positive feelings, is abundant in the gastrointestinal tract. Produced primarily in the small intestine, serotonin aids in promoting muscle contractions that propel stool through the digestive system. The mood-enhancing effects of serotonin may help explain the uplifting effects of defecation. Nonetheless, serotonin’s role in gut health is intricate, as an imbalance can lead to issues such as constipation or diarrhea, and is linked to conditions like irritable bowel syndrome (IBS) and abdominal discomfort.
3. Provides a Sense of Relief:
The discomfort of holding in bowel movements is undeniable. Conversely, expelling waste brings both mental and physical relief. Responding promptly to your body’s signals is essential to maintaining regular bowel movements and preventing constipation. If defecation is painful, it may indicate underlying problems like constipation, hemorrhoids, anal fissures, or inflammatory bowel disease. Ignoring such symptoms can exacerbate issues, so it is crucial to address them promptly.
In conclusion, the pleasurable sensation experienced during defecation is a result of complex physiological processes that promote relaxation, release serotonin, and provide relief. Understanding these mechanisms can help foster better bowel health and overall well-being.”
Here are some strategies for maintaining healthy bowel movements:
1. Ensure an Adequate Fiber Intake: Fiber is essential for regulating bowel movements and maintaining gut health. Aim to consume 25 to 30 grams of fiber per day by including sources such as chia seeds, flaxseeds, and beans in your diet.
2. Stay Hydrated: Proper hydration is crucial for aiding digestion and supporting regular bowel movements. Be sure to drink enough water and include hydrating foods like fruits and vegetables in your diet.
3. Stay Active: Regular physical activity can help prevent constipation by promoting GI function. Incorporate daily walks or other forms of exercise to keep things moving.
4. Eat Balanced, Regular Meals: Consistent and nourishing meals support healthy digestion. Avoid skipping meals, as this can slow down gut motility and contribute to constipation.
5. Enjoy Your Meals: Take time to savor and chew your food mindfully to support efficient digestion. Sitting down at a table and focusing on your meals can help you tune into your hunger and fullness cues.
6. Establish a Routine: Your body follows a natural rhythm, including when it’s time to have a bowel movement. Establishing a consistent bathroom routine can help keep your body regular and promote healthy bowel habits.
Remember, if you experience persistent symptoms like infrequent bowel movements or liquid stool, it’s important to consult a healthcare provider for proper evaluation and treatment. Prioritize your digestive health for overall well-being and comfort.
