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A comprehensive guide on what to eat before anal sex for bottoms

In One End, Out the Other: Eating for Anal 101

Last Updated: Mar 25, 2023 / By Bobby Box

What should you eat before anal sex? What are the foods to avoid? Here's your comprehensive guide to a bottom-friendly diet, from mouth to hole.

Every seasoned bottom has a poop story. Whether it was a little or a lot, we all share that moment where things suddenly go silent, maybe there's a slight smell, and the awkwardness of the impending "what do we doo-doo" conversation sets in. Given how common this instance is, we need to do a better job normalizing this natural response to reduce shame.

I've heard too many horror stories of people being embarrassed, even traumatized, by a sexual partner when poop makes an unexpected cameo during a sexy scene. Some to the point that they've never bottomed again, which is heartbreaking. So before we delve into any preventative measures, it's important we first address the proper etiquette for it or when shit happens.

Since nobody is more embarrassed by the situation than the bottom, you first need to reassure them that everything is OK, because it is. You're fucking someone's ass, the place poop comes out of, and now there's poop. Go figure!

From there, you can both assess the situation. You can not care and continue with the session, you can take a temporary break and hop in the shower (together, if you'd like), or, you could amicably end things and plan for a later date. It's really that simple.

Some people think mess means the bottom has done nothing to prepare for the encounter, which isn't necessarily true. The fact of the matter is that nothing guarantees a mess-free experience. The best we can do as proactive bottoms is to eat properly, defecate roughly an hour before intercourse, scrub your bum in the shower, and douche. However, this last part isn't necessary, it's more of a precautionary measure.

READ: The number #1 hygiene guide on preparing for anal online!

Since this process all starts with a proper diet (which also makes the following steps much easier), I reached out to Alex Hall, Chief Bottom Office at The Bottom's Digest, a one-of-a-kind resource for bottom-friendly recipes and lifestyle tips.

Together, he and I created this comprehensive guide to eating for anal sex, from the foods you want to eat, to the foods you want to avoid, proper supplementation, and everything else a curious bottom would ever want to know about how food affects your hole.


Bottoms know how important fiber is. This is nothing new. However, it might be useful to know exactly how fiber benefits our bodies.

The first thing to know is there are two types of fiber: soluble and insoluble. The first, soluble fiber, dissolves in water, creating a sort of gel that improves digestion, supports constipation, and helps prevent strain and hemorrhoids. This kind of fiber can be found in oat bran, barley, nuts, seeds, beans, lentils, and most fruits and vegetables.

Insoluble fiber, on the other hand, attracts water to your stool, making it bulkier and able to pass food efficiently. This type of fiber can be found in whole grains such as brown rice, nuts, beans, and some vegetables, like cauliflower, potatoes, and green beans.

Given the importance we place on our bum's functionality, it's especially beneficial for bottoms to take fiber supplements, considering most people don't come close to the recommended daily intake of 30 to 38 grams.

Since your body may not be used to this amount of fiber, you might initially find that you're going to the bathroom more frequently than you used to. Don't worry, this is completely normal. Your body is just adjusting. Once it is accustomed to digesting the supplements (which can take a few weeks), your body will begin to establish regularity.

"This regularity is going to be your best friend when it comes to bottoming because you get a keen sense of when your body is ready to go and when it isn't," Hall says. "If you prepare using a douche, you're probably ready to go for hours, if not all day, afterward."

When taking supplements, Hall recommends pacing them out throughout the day, since taking all 30 grams in one sitting will cause constipation. If you're not used to taking fiber supplements, start low and slow and steadily increase your dose over the next few weeks to avoid excess gas and cramping.


Of course, you're going to want to eat more than just fiber. Hall says the most important thing to understand as a diet-savvy bottom is how your body reacts to certain food since every body is different. Keep a food diary in your Notes app and jot down how your body is responding to your meals.

Generally speaking, lean meats like chicken, turkey, and fish are safe to eat before bottoming. Same with vegetables like green beans, zucchini, potatoes, and spinach. Plant-based meats are typically bottom-friendly because of their higher fiber versus traditional meats. But just because food is nutritionally healthy doesn't mean it's suitable for bottoming. For example, cruciferous vegetables (broccoli, brussels sprouts, etc.) are "a big one to avoid," says Hall. "Just eat the foods that make you feel great. The key is getting in tune with your body and discovering what some of those foods are for you."

There are also many ways you can adapt a dish to make it more bottom-friendly. Simple adaptations like switching from brown rice to white and air frying foods instead of frying them can make a massive difference.

"If you're sensitive to garlic and onions (like most people with IBS are), infuse your oil with them and discard the actual onion and garlic afterward," Hall suggests. "Small steps like this can have major impacts when it comes to bottoming while at the same time not sacrificing flavor."


Again, we all have different bodies, meaning our tummies can be triggered by different foods so you're best to experiment and see how you feel, especially on days that you aren't bottoming. Take note of foods that cause major bloating or gas within an hour of eating them, as these are likely your trigger foods.

As mentioned prior, most will want to avoid cruciferous vegetables, as they are high in FODMAPs, which contain sugars that cause intestinal distress, as well as sulfur, which causes gas and bloating, and intense cramping in people with IBS.

RELATED: Dr. Evan Goldstein's complete guide on IBS and anal sex.

"With that being said, cruciferous vegetables are extremely healthy, so don't give them up for life," Hall says. "Just avoid the ones that trigger you a few hours before bottoming and you'll be nice and comfy."

Another major culprit is dairy, as lactose, the sugar found in dairy, is difficult to digest and can cause gas and bloating. Not to mention, nearly 50 percent of Americans are lactose-intolerant.

Here's a task: try cutting dairy from your diet for a few days and see how it affects your stool and douching process. Opt for alternatives like almond and oat milk, vegan cheeses, and if you put protein powder in your shakes, consider switching from whey to a vegan or collagen-based alternative.

The third culprit is artificial sweeteners and overly sweet foods. Hall says these can create a "messy house party in your gut" and cause diarrhea given how difficult they can be to digest.

But while these are the three main culprits, other foods can play a supporting role in triggering your bowels, including red meat, eggs, caffeine, alcohol, spicy food, and junk food. But again, you're going to want to gauge how they affect you personally.


You may be reading this thinking you will never be able to indulge in a decadent dessert or a juicy steak ever again, but this isn't true. You only have to think about eating this way around the days you're bottoming. Even on days you don't eat the greatest, there are supplements that can help calm your stomach and console your hole.

For example, Lactaid can help those who don't want to give up dairy by mitigating gas and bloating. Hall recommends Beano for folks with sensitive stomachs and those susceptible to gas. There's also research that suggests essential oils can be good for the gut microbiome, like fennel, basil, and ginger oils.

As for Hall, his favorite "supplement" is water. "It keeps you hydrated, it keeps your gut health happy, and it keeps everything in your bowels moving."


The biggest misconception about bottoming is that people need to starve themselves in order to avoid mess. Realistically, it takes your body 24 to 48 hours to digest and pass food, which means starving yourself before a dick appointment is doing you no favors, it's just leaving you weak and hungry.

"This is why The Bottom's Digest focuses on gas and bloating over messes in the bedroom," Hall says. "It can take days before food passes all the way through your body as stool. However, if we eat food that doesn't agree with our guts, gas, and bloating can happen within an hour and last for hours afterward."

If you douche and adhere to a bottom-friendly diet, you're typically good for hours, sometimes even all day.

"If you're eating something that doesn't cause gas and bloating and won't make you feel heavy, you only need to plan your diet a few hours before sex," Hall assures. "You'll know typically within an hour of eating if you need to go to the bathroom to make room in your colon for the incoming food."

So remember, to prevent mess, we don't need to starve ourselves; we should just be a little more thoughtful and strategic with what we put in our bodies. That is until we clear the fridge after a hookup leaves.

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