But there is an important distinction.

A footstool may help with positioning.

It does not “clean 13 kilograms of waste” from the colon.

Those are completely different claims.

When someone sits on a standard toilet, the hips and knees are usually at roughly a right angle.

Raising the feet can bring the knees higher and encourage a more squat-like posture.

Some people find that this reduces straining and makes bowel movements more comfortable.

The technique is generally simple:

Sit comfortably.

Place the feet on a stable footstool.

Allow the knees to rise somewhat above hip level.

Lean forward slightly while keeping the spine relatively relaxed.

Then breathe normally and avoid prolonged, forceful straining.

There is no need to remain on the toilet for a long time.

Spending excessive time sitting on the toilet, especially while scrolling on a phone, can encourage prolonged straining and may contribute to problems such as hemorrhoids.

The goal should be a relaxed bowel movement, not an endurance session.

A footstool may be particularly useful for people who feel as though stool is difficult to pass despite having the urge.

However, persistent constipation should not automatically be treated by changing toilet posture alone.

Diet, fluid intake, medications, physical activity, pelvic-floor function, and underlying medical conditions can all influence bowel habits.

Some medications are well known to cause constipation, including certain opioid pain medicines and some other drugs.

Medical conditions such as hypothyroidism, diabetes, neurological disorders, and disorders affecting the pelvic floor can also contribute in certain people.

So if constipation keeps returning, the cause deserves attention.

The toilet position is simply one practical tool.

It isn't a detox.

And it isn't a method for removing supposed layers of accumulated waste.

📷 Image 2 — Suggested Image

Photo: A realistic clean modern bathroom showing an adult European woman using a small stable footstool while sitting comfortably on the toilet, demonstrating a relaxed knees-above-hips position. The image should be tasteful, non-graphic, photographed from the side/back at a respectful distance, no text, no logos.

Chapter 4: What Actually Helps Keep Your Bowel Movements Regular?

If your goal is to support healthy bowel function, the basics are much less dramatic than the viral “13-kilo cleanse” claim.

One of the most important factors is dietary fiber.

Fiber is found in foods such as vegetables, fruits, beans, lentils, whole grains, nuts, and seeds.