The Freddie Guide to: Fibre

4 min read
Freddie Care Team

How can food make bottoming easier? Read Freddie's guide to preparing for anal sex with diet and supplements.

When it comes to bottoming – i.e. receptive anal sex – preparation is key. It can help you feel more relaxed and spend less time worrying about accidents (in other words, poop). How much you prepare comes down to you and your own preference. 

For some people, preparation might just be a shower. For others, it could be douching. Another alternative is changing your diet. Adding in foods that are bottom friendly (and taking out ones that aren't) can help you stay regular and prepared for sex.

Diet changes can be helpful if you’re bottoming regularly. As RuPaul says, if you stay ready you don’t have to get ready! Preparing with food can also have general health benefits, and it can help you avoid some of the risks from douching (like damaging your microbiome).

Some people use diet and supplements instead of douching, while others use it to make douching easier. Whatever you choose, here's our guide to eating for butt stuff.

What do I eat before bottoming?

To achieve optimal gut and butt health, just remember DADS:

  1. Dietary fibre
  2. Avoid trigger foods
  3. Drink water
  4. Supplements (optional)

DADS applies to everyone, whether you’re a daddy or not. Following it will keep things moving properly and help minimize the risk of sex getting messy. That said, accidents are perfectly normal. You are literally putting things in your butt

Nobody should make you feel ashamed if an accident happens to you – and if they do, they’re not worth your time! Go and find a kinder, more considerate top.

Dietary fibre

The first step to preparing for sex is boosting your fibre intake. Fibre is the secret ingredient for stress-free anal sex – and most people don’t eat enough of it.

There are two types of fibre. Soluble fibre dissolves in water and turns into a gel in your digestive system. Insoluble fibre doesn’t dissolve in water, so it keeps its shape. Both types work together to keep your bowel movements regular and clean up “debris” inside your gut. 

Many foods have a mix of soluble and insoluble fibre. Soluble fibre can be found in the flesh of fruits and veggies, while insoluble fibre can be found in the skin. 

Try to add both kinds of fibre to every meal. Eating more fruits and veggies is also good for your general health, so it’ll help sex feel better and help you feel better. 

Soluble fibre foods

  • Oats
  • Beans
  • Lentils
  • Seeds
  • Barley
  • Apples
  • Citrus fruit
  • Berries
  • Carrots
  • Avocados
  • Sweet potatoes
  • Bananas

Insoluble fibre foods

  • Whole-wheat flour (bread and other baked goods)
  • Brown rice
  • Quinoa
  • Nuts
  • Leafy greens
  • Green beans
  • Brussel sprouts
  • Cauliflower
  • Beetroot
  • Potatoes (with skin)

Avoid trigger foods

Everyone’s body is different, but there are some common foods that can trigger issues like bloating, discomfort or diarrhea. Avoiding these can help keep things moving regularly. 

Common trigger foods

  • Dairy products
  • Spicy food
  • Oily or greasy foods
  • Artificial sweetener
  • Red meat
  • Coffee
  • Alcohol
  • Highly processed foods

If you only bottom occasionally then you don’t need to restrict yourself too much – just adapt your diet the day before (if you know in advance). If you’re bottoming more regularly then it can help to generally avoid these foods when you can. 

Drink water

Your body needs water to help digest fibre. Coffee, soda and alcohol don’t count! 

Caffeine and alcohol are diuretics. In other words, they make you pee more – which dehydrates you. When you drink coffee or alcohol, make sure to re-hydrate with water afterwards.

In general, you should drink plenty of water throughout the day. This is extra important if it’s hot or if you exercise. 


Some people will use fibre supplements to boost their fibre intake. These are optional – if your diet is good enough, you won’t need them. 


Fibre capsules are one way to get more fibre in your diet. The main ingredient of these is psyllium husk, which is derived from a certain type of seed.

There are some fibre capsules that are specifically targeted towards people who bottom. General fibre brands like Metamucil have the same ingredients. Both of these work well, but branded versions can be more expensive.

You can also buy generic psyllium husk capsules from health food stores, which may be more affordable.


A cheaper alternative than capsules is psyllium husk powder, which you can blend into smoothies or sprinkle over foods like yogurt. You can also find these in health food stores. Generic powders are the most cost-effective option if you’re taking them for a long time.

Medication interactions

If you are taking fibre supplements, they can interfere with the absorption of medications. This can make the medications less effective.

You must leave a two hour gap between fibre supplements and medications. That includes PrEP and DoxyPEP.

For example, if you take your fibre supplement at 9am then you should take your medications no later than 7am or no earlier than 11am.

Food is your friend!

However you decide to prepare for bottoming, just remember that you don’t have to starve. It’s possible to eat well and have a fun, fulfilling sex life.

Remember: stay thirsty, but don’t stay hungry!

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