There is a right way to sit on a toilet. Most of us have been doing it wrong our entire lives. The modern toilet — the seated throne we have used for about a hundred and fifty years — puts your body in a position that makes elimination harder, not easier. Your body was designed to squat. The toilet forces you to sit at a ninety-degree angle, which kinks the colon and requires straining.

I know how this sounds. Stick with me.

The anatomy of the problem

Your rectum has a natural bend called the anorectal angle. When you sit at ninety degrees, that bend stays partially closed — like a kinked hose. You have to push harder to move things along. Over time, that straining contributes to hemorrhoids, constipation, and for some people, diverticulosis. When you squat — thighs closer to your torso, like you are sitting on a low stool — that angle straightens out. Things move with less effort. Less straining, less time on the toilet, fewer problems.

The simple fix: a footstool

You do not need to remodel your bathroom. You just need to elevate your feet so your knees are above your hips. A small step stool works. A yoga block. A stack of books. Anything that lifts your feet six to eight inches off the floor. There are purpose-built toilet stools — Squatty Potty is the famous one — but a six-dollar folding step stool from a hardware store does the same thing.

I use a small wooden stool I found at a thrift store for three dollars. It lives next to the toilet. Guests have asked about it. I tell them it is for posture. They usually do not ask follow-up questions.

The technique

1. Place the stool in front of the toilet. Six to eight inches high is ideal.
2. Sit down, then put your feet on the stool. Your knees should be slightly higher than your hips.
3. Lean forward slightly. Rest your elbows on your thighs or just let your upper body tilt forward naturally.
4. Breathe. Do not hold your breath. Holding your breath increases abdominal pressure and leads to straining. Exhale slowly.
5. Do not rush. But also do not sit there for twenty minutes scrolling your phone. If nothing happens in a few minutes, get up and try again later.

Other things that help

• Drink water. Dehydration is the number one cause of constipation. Half your body weight in ounces per day is the rough guideline.
• Eat fiber. Not just fiber supplements. Actual food: oats, beans, apples, broccoli.
• Move your body. Walking stimulates digestion. A ten-minute walk after meals makes a measurable difference.