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.
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Should I eat before bottoming?

Yes. You do not need to starve yourself before bottoming.

Not eating for hours before sex doesn't guarantee an empty rectum, because digestion takes much longer than that. The food you eat immediately before sex isn't going to suddenly make its way through your entire digestive system.

Instead, focus on eating normally and choosing foods that you already know sit well with your stomach. If you're planning to bottom later that day, you might prefer a lighter meal simply because feeling overly full or bloated can make sex less comfortable.

If certain foods reliably give you diarrhea, gas or an urgent trip to the bathroom, those are probably better saved for another day.

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What should I eat the day I plan to bottom?

There isn't one perfect “bottoming diet.” Your goal is really to keep your digestion predictable.

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If you know you're going to bottom later, stick with foods that your body handles well. That could include:

  • Oatmeal with banana or berries
  • Rice with chicken, tofu or another protein
  • Potatoes or sweet potatoes
  • Whole-grain toast
  • Eggs
  • Yogurt, if dairy doesn't bother you
  • Cooked vegetables
  • Fruit
  • Plenty of water

You don't have to eat bland food all day, either. The most important thing is knowing your own trigger foods. A burrito might be perfectly fine for one person and a terrible pre-bottoming decision for someone else.

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What do I eat before bottoming?

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To achieve optimal gut and butt health, just remember DADS:
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  1. Dietary fibre
  2. Avoid trigger foods
  3. Drink water
  4. Supplements (optional)

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Dietary fibre

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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. 

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Soluble fibre foods

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

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Insoluble fibre foods

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

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Avoid trigger foods

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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. 

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Common trigger foods

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

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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. 

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Drink water

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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. 

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Supplements

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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. 

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Capsules

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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.

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Powders

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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.

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Medication interactions

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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.

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Food is your friend!

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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.

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Did you know?

Many people discover Freddie through PrEP, but we also support HIV care and additional sexual health needs through one platform.

→ Learn more about Freddie's services

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