Is Your Toilet Time a Sign of Poor Gut Health?

The Prolonged Poop Problem: Why Young Adults Are Spending More Time on the Toilet

A growing trend among younger generations is spending an unusually long time on the toilet, with nearly half of millennials and over half of Gen Z taking at least six minutes to complete a bowel movement. This habit, according to experts, may signal underlying issues such as gut health problems or unhealthy routines.

The constant use of smartphones in the bathroom appears to be a significant contributor to this issue. Gen Z leads the way, with 49% reporting they always use their phones while on the toilet, followed by 39% of millennials. These percentages drop significantly for older generations, with only 22% of Gen X and 6% of boomers using their phones in the same setting.

While there is no universally accepted “normal” amount of time to spend on the toilet, some general guidelines can help. According to Jim Cox, MD, a co-director of the gastroenterology and nutrition module at Texas Christian University, five minutes is a reasonable cutoff time for a bowel movement. If someone hasn’t had a bowel movement within that timeframe, they should consider getting up and trying again later.

However, spending more than 10 minutes on the toilet or experiencing severe difficulty during bowel movements could be a red flag. Amit Ahuja, MD, head of gastroenterology at Cylinder Medical Group, notes that clinical concern should arise when there is prolonged straining, incomplete evacuation, or the need for manual assistance, rather than based on a strict time threshold.

The Causes Behind the Extended Time

Several factors contribute to the extended time spent on the toilet. One major cause is the prevalence of constipation among millennials, with 33% reporting they have been backed up in the past month. Specifically, 12% of millennials have been diagnosed with IBS-C, a subtype of irritable bowel syndrome characterized by constipation.

Mental health also plays a role in bowel habits. A significant percentage of Gen Z (83%) and millennials (80%) reported that anxiety, stress, or mental health disorders affected their bowel movements in the past month, compared to just 69% of Gen X and 50% of boomers. Amanda Sauceda, MS, RD, a registered dietitian and lecturer at California State University–Long Beach, emphasizes the mind-gut connection, noting that mental stress can translate to constipation and increased toilet time.

Diet is another critical factor. The traditional Western diet, which often includes too little fiber and too much processed food, contributes to longer bowel movements. Jim Cox suggests that increasing fiber intake and reducing processed foods can help improve digestive health.

The Risks of Prolonged Toilet Time

Spending extended periods on the toilet can lead to several health issues. For individuals with hemorrhoids, sitting for long durations can cause flare-ups. Additionally, maintaining the same posture for too long can result in compressed nerves in the legs or pain in the neck, back, and upper legs.

There is also a germ transmission risk associated with using phones on the toilet. Mobile phones are well-documented vectors for microbial contamination, and frequent phone use during bathroom time can reinforce the association between toileting and screen use, potentially leading to habit formation or dependence on the phone for distraction or emotional regulation.

On the flip side, some people may use the quiet, uninterrupted phone time as a way to relax and even help them go to the bathroom. In such cases, working on stress-reduction techniques that don’t involve the phone would be beneficial.

Tips for Reducing Time Spent on the Toilet

To reduce the time spent on the toilet, experts recommend incorporating more fiber into your diet. Fiber helps keep things moving and serves as a prebiotic for good gut bacteria. The Academy of Nutrition and Dietetics recommends that women get at least 25 grams per day, and men should aim for 38 grams. However, it’s important to increase fiber intake gradually to allow the body to adjust.

In addition to fiber, staying hydrated is essential. Drinking more water helps fiber move through the gut, preventing constipation. It’s also crucial to go when you feel the urge to evacuate the colon. Holding in stool can cause the colon to absorb more water, resulting in harder stools that are more difficult to pass.

If you notice changes in your bowel habits, such as longer times or other unusual symptoms, it’s important to consult a healthcare professional. Any change in bowel habits, whether it’s constipation or diarrhea, should warrant a visit to a medical care provider. If you experience rectal bleeding, weight loss, or persistent abdominal pain, seek urgent medical care.