The Best Time of Day to Poop, According to Gastroenterologists

Whether you call it poop, No. 2 or a bowel movement, it’s about time we got more comfortable talking about it. As the kids’ book taught us, Everyone Poops. 

Our stool can share secrets about everything from our fiber and water intake to the potential presence of an infection or disease. How much, how often and the appearance of our poop can offer a robust window into our internal health.

We revealed that the “normal” frequency for pooping ranges from twice per day to three times per week. Now, we tapped two gastroenterologists to help us get to the bottom of another question we get asked frequently: When is the best time of day to poop?

The Best Time of Day to Poop, According to Gastroenterologists

We’ll cut to the chase: There’s not necessarily a “best” time of day to poop, admits Will Bulsiewicz, M.D., a Charleston, South Carolina-based gastroenterologist and the author of Fiber Fueled. Far more important than the exact time is a consistent time. “Similar to nearly all other life on this planet, our body functions on a rhythm that aligns with the rise and fall of the sun. Rhythm is important,” Bulsiewicz says. 

Our post-meal metabolic response, sleep quality and gut health are all impacted by our body’s natural rhythms. “When our gut is in rhythm, we are having good, complete and regular bowel movements that are satisfying. Having an irregular gut rhythm compromises our bowel motility [the movement of food and waste through the digestive system] and our gut microbiome. This may manifest with chronic constipation or irritable bowel syndrome,” Bulsiewicz says.

Since this rhythm is so critical, Kenneth Brown, M.D., a gastroenterologist in Plano, Texas, and the host of the Gut Check Project podcast, says that certain times of day tend to be better than others in terms of setting a stool schedule. “In general, in the morning, shortly after waking up, tends to be the best time to poop for most individuals,” Brown says.

There are three main reasons why:

• Your circadian rhythms. As we mentioned, our bodies operate on a 24-hour internal clock called our circadian rhythms, which regulates various physiological processes, including digestion. The colon tends to be more active during the day, with peak activity occurring in the morning. Simultaneously, our body experiences a rise in natural cortisol levels in the A.M., which can stimulate bowel movements, Brown adds.
• You fasted overnight. “During sleep, our digestive system is relatively inactive, allowing the colon to accumulate stool,” Brown says. “This is a good thing because we’d prefer to not have to wake up at night to poop,” Bulsiewicz continues. The colon fills up overnight, then in the morning, things pick back up, making morning a great time to have a bowel movement, the doctors agree. 
• The gastrocolic reflex kicks in. “After eating or drinking, our stomach stretches, triggering a physiological response called the gastrocolic reflex. This reflex stimulates the colon to contract and move its contents forward, leading to a bowel movement,” Brown says. The morning is when this reflex is often the strongest, especially after we down that first glass of water and fuel up with breakfast.

8 Factors That Can Impact How Often and When You Poop

1. Diet

The simple act of eating, especially consuming a high-fiber meal, stimulates our intestines into action, Bulsiewicz says. Other dietary factors also come into play, too: “Maintaining adequate hydration is crucial for soft, easy-to-pass stools. Dehydration can lead to the colon absorbing more water from stool, resulting in harder, drier stools and potential constipation,” Brown says.

Caffeine, alcohol and other substances can boost bowel movements by stimulating colon contractions and increasing gut motility, while a diet that’s high in processed foods and low in fiber can contribute to constipation, Brown adds.

2. Physical Activity

Get going—and your gut will, too. “While we’re actually engaged in cardiovascular exercise, our gut motility typically slows down temporarily, only to rebound when we stop exercising,” Bulsiewicz says. “Exercise stimulates motility, which can help you have a bowel movement. When you move, your bowels move,” he says.

The reverse is also true: Lack of physical activity can slow gut motility and contribute to constipation. Prolonged sitting can also place undue pressure on the rectum. Over time, this can weaken the muscles involved in pooping, Brown says. And those muscles need to function well for a full, complete BM.

3. Traveling

Bulsiewicz recently clued us in about the 5 reasons why you can’t poop when traveling. This is a common challenge, the doctors agree, due to the way time zone shifts affect our circadian rhythms, changes in diet and water intake, increased stress and the possibility for a less active lifestyle. (Those tarmac delays and long flights are brutal for more than one reason!)

4. Stress

More than 1 in 3 American adults report experiencing “completely overwhelming” amounts of stress on most days, according to a 2023 Stress in America survey by the American Psychological Association.  This is messing with our perspective on the world, of course, as well as how often and when we poop. 

“Stress and anxiety impact the gut-brain axis, leading to alterations in bowel habits. Stress can increase colon contractions, causing diarrhea or reduce gut motility, resulting in constipation,” Brown says. How your gut reacts to stress depends on your own physiology and the hormones your body pumps out (like cortisol or adrenaline) when you’re feeling flustered.

5. Certain Health Conditions

Besides those mental challenges, other health issues can affect bowel movements, including inflammatory bowel diseases (IBD) such as Crohn’s disease and ulcerative colitis, irritable bowel syndrome (IBS), celiac disease, hypothyroidism, diabetes and neurological disorders like Parkinson’s disease or multiple sclerosis, Brown says. These medical conditions can increase or decrease the frequency with which you poop.

6. Some Medications

Over-the-counter meds like laxatives and stool softeners are designed to enhance bowel movements or facilitate easier stool passage, but if you’re taking them, it’s probably with the intention to bring on a BM. Other prescriptions, including some antidepressants, as well as certain narcotics, including opioids, may lead to constipation, since they reduce intestinal secretions and slow gut motility, according to Brown. If you’ve started a new medication and notice that your bathroom habits have changed, talk to your doctor—they may be able to adjust your medication or recommend a laxative to get things going.

7. Pregnancy

Carrying a kiddo stacks the deck against regularity. A growing fetus places pressure on the rectum, potentially hindering bowel movements. In addition, “Pregnancy-related hormonal shifts can reduce gut motility, causing constipation,”  Brown says. “Increased progesterone levels can relax digestive tract muscles, hindering stool movement through the colon,” he explains.

8. Aging

Our digestive system naturally slows down as we age, leading to less frequent bowel movements, Brown says. Most humans start to move a little less as we get up there in years, and as we mentioned, lower levels of activity make people of any age more likely to poop less frequently. Plus, with age, all of our muscles—including those in the colon and rectum—generally weaken. This can increase risk for constipation. Our nerves become less sensitive, too, including those within the rectum, making it challenging to sense the urge for a bowel movement, Brown says.

How to Get on a Regular BM Routine

Fine-tuning your lifestyle can help you poop comfortably and like clockwork. Remember that everyone will respond differently to the following adjustments, and if you’re dealing with diarrhea or constipation for more than two weeks (or if either are painful or severe for shorter times than that), talk to your doctor.

To stay more regular, follow these expert-approved tips:

• Create consistent morning habits. This starts with a good night’s rest, maintaining a regular sleep-and-wake schedule and allowing your body to charge up with some outdoor light exposure soon after you rise, Bulsiewicz says. As part of this kick-start, consider a cup of morning Joe, since coffee can help stimulate a bowel movement, Bulsiewicz says: “Pair this with a high-fiber breakfast to set yourself up for success.” Doing this every day helps to synchronize your body’s internal clock with your digestive system, prompting more regular bowel movements, Brown adds. 
• Take time to train your body to poop in a timely manner. Morning is often the most natural time for our bowels and our personal preferences. (We don’t know about you, but pooping at the office is not our fave.) Get this: You can actually “coach” your colon into being about as predictable as your alarm clock. “Teach your body to poop at a specific time by sitting on the toilet for five minutes after you have your morning coffee and breakfast,” Bulsiewicz recommends. Once there, don’t strain or force it, and if after five minutes you’re not actively pooping, get up and leave. “But if you repeat this process a few days in a row, your body will recognize that you’re trying to poop at that time and will help you make it possible,” he says.
• Engage in regular physical activity. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. Brisk walking, cycling, swimming, dancing, playing tennis or hiking all count. Then try to sneak in a few more physical activity “snacks” throughout the day by taking the stairs instead of the elevator or heading out for a two- to five-minute walk after meals. (The latter can be a boon for your blood sugar, too.) 
• Aim to meet your fiber quota each day. Fiber in general adds bulk to the stool, making it easier to pass through the colon. The Centers for Disease Control and Prevention promotes eating 22 to 34 grams of fiber per day, depending on age and sex. If you’re not quite hitting that mark, gradually increase your fiber intake to avoid bloating and gas. Fruits, vegetables, whole grains, legumes, nuts and seeds are all solid sources, and these high-fiber recipes from breakfast to dinner will help you turn those building blocks into a beautiful and balanced meal.
• Stay hydrated. No need to chug, but try to drink plenty of water and feast on hydrating foods throughout the day. “Sufficient hydration is crucial for maintaining soft, easy-to-pass stools,” Brown says. 
• Seek out stress-relievers. “By managing stress and practicing relaxation techniques, you can regulate bowel movements and promote a sense of calm,” Brown says. Here are 7 science-backed ways to reduce stress in 10 minutes or less that you can do anywhere in your home. Near the toilet, try to foster a relaxing environment when using the bathroom (a pretty painting or two or plant can’t hurt!) and avoid rushing or straining during bowel movements.
• Consider a magnesium supplement. After all of these steps, if you find that you suffer with constipation on any level, ask your doctor if a magnesium supplement might be a good fit for you, Bulsiewicz suggests. “Typically magnesium oxide, sulfate or citrate are good for stimulating a bowel movement, and the ideal time to take them for a healthy morning poo is before bed. Magnesium is also helpful for sleep,” Bulsiewicz says.

“The most important thing is that you poop with adequate regularity to keep things from backing up. Although a daily bowel movement may be a great way to accomplish this, it’s not a requirement to achieve my goal of adequate regularity,” Bulsiewicz says. “Additionally, there are many, many people who poop everyday and are still constipated. If you’re not completely emptying, then a small little daily nugget may not be adequate! So for me, I’m more interested in making sure it’s adequate rather than rigidly adhering to a specific frequency,” he explains. If your typical “normal” has changed and you’re suddenly pooping way more or less or the consistency is radically different, those are all cues to talk to your doctor to make sure everything is good with your gut and overall health.

The Bottom Line

The best time to poop is in the morning, and you can make that happen by creating a solid poop-friendly A.M. routine with a fiber-rich breakfast, some water and coffee and a consistent time on the toilet. That said, each of us is unique, and what may be a “normal” bowel movement pattern can vary from person to person. “Keep a keen eye on any sudden or persistent changes in bowel habits and consult a health care provider to address any concerns. By doing so, you will optimize your digestive health and overall well-being,” Brown says.