Why holding it in is ruining your gut!

A 2024 survey showed 47% of Brits don’t feel comfortable pooping in public.¹ That’s almost half the nation!

Bodily functions like pooping, peeing, and even periods can feel embarrassing — but they’re completely normal, unavoidable parts of being human. We’ve all been caught off guard at some point, whether it hits after a second cup of coffee or during a long train journey when the small, public train loo is your only option. It’s a universal experience…even if we don’t love talking about it.

For some, public toilets are no big deal. For others, the idea is stressful enough to make them hold it in until they’re home. But here’s the problem: the stress and avoidance around going to the bathroom can actually cause more harm than the momentary embarrassment of using a public loo.

Let’s break down what happens when you hold your poop — and what that means for your long-term gut health –

The impact of holding in your poop

When you feel the urge to go but avoid using the toilet — whether because of anxiety, inconvenience, or lack of facilities — your body relies on muscles to keep things in. To hold your stool in, you have to squeeze the external sphincter, often by clenching your butt-cheeks or standing up to avoid the muscles relaxing.²

If you do this once in a blue moon, it probably won’t impact your gut health much, but if you’re doing it more frequently, it can take a toll on your gut.

Research shows that regularly holding in your poop can lead to:³⁴ –

Constipation – Avoiding bowel movements allows the large intestine to reabsorb more water from the stool. This can make going to the toilet even trickier as your stools will be dry and harder to pass.
Faecal impaction – Holding your poop in for longer periods of time can lead to the stool getting stuck in the colon or rectum.
Piles or haemorrhoids – Constipation can lead to piles, which are swollen, inflamed veins in your rectum.

How stress plays a role

Stress can exacerbate gut issues! Letting go of the anxiety surrounding pooping in public is a great first step to keeping your gut healthy. Stress and worry can impact the gut in several ways, from gut dysbiosis to a weakened immune system. You can read about those in our articles, Rest your way to better digestion and Worried sick? How stress & anxiety weakens your immunity — and how to fight back!

Ways to support your gut health

Now that we’ve covered why holding in poop isn’t ideal, here are steps you can take to keep your gut happy and healthy:

Gut Health Protocol – Our Gut Health Protocol is made up of a probiotic (our Kefir), a prebiotic (our Complete Prebiotic) and collagen (Pure Fish Collagen). Designed to nurture a thriving, resilient microbiome.
Eat the rainbow – Consume lots of plants and keep it colourful! Research suggests that eating 30 different plants a week improves SCFA production and microbial diversity.⁵
Exercise – Regular exercise can relieve stress and improve gut motility. It doesn’t have to be intensive; simple exercises like walking and yoga can help.⁶
Breathing techniques – Breathwork can calm your nervous system, lower stress, and support better gut function. Try the exercises in Better breath, better health: 3 techniques you’ll want to try!
Poo posture – Believe it or not, there is a right and wrong way to sit on the loo! Check out Let’s talk about poo posture! for all the info.

Everyone poops — yes, even in public! Letting go of the stress and embarrassment around it is a small shift that can make a big difference for your gut and overall health. Pair that with simple habits like eating a colourful diet, moving your body, and nurturing your microbiome with pro- and prebiotics, and you’re giving your gut the support it deserves.

Struggling with constipation or diarrhoea? Get some tips on how to help 👇

Any questions? Contact one of our Nutritional Therapists via live chat, weekdays from 8am to 8pm.

Why holding it in is ruining your gut!

The impact of holding in your poop

How stress plays a role

Ways to support your gut health

References

Questions? Talk to a Nutritional Therapist on live chat!

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