I’m not going to lie, poop is one of my favorite topics to discuss. If you’re someone who feels squeamish thinking about bowel movements (which, let’s be honest, is most people), hear me out for a moment. Healthy and regular bowel movements are vital for overall health, and despite being a taboo topic, it's completely normal and natural for everyone to go to the bathroom. There is SO much information you can learn about your own health if you just pay attention to your poop. Details like color, shape, consistency, and size offer clues about what’s going on in your gut. In fact, just by looking at your stool, a gut microbiologist can actually tell if you prefer light or dark chocolate, what supplements you take, what foods you eat regularly, and more. That is why conversations around bowel movements are so valuable. So let’s get past the awkwardness of talking about poop, and instead embrace that it’s a natural and informative aspect of our health.

And if you don’t want to talk about it, that’s totally fine, too – you can read about it here instead. So let’s get into it!

Healthy vs Unhealthy Bowel Movements

I’d like to start off by saying that each person’s bowel movements are unique, and everyone has a different version of what is “normal” for them. Typically, in a healthy bowel movement, approximately 75% of the stool consists of water. The remaining components include mucus, fiber, exfoliated gut lining, and gut microbes. The shape and consistency of your stool can vary based on it’s transit time in your colon. The longer food and bacteria take to travel through the colon, the more water is reabsorbed, which will result in a harder stool. And of course, the opposite is true as well – the quicker food and bacteria travel through your colon, the less water is absorbed, which results in diarrhea. The Bristol Stool Chart is a great resource to refer to when assessing the consistency and quality of your own gastrointestinal health, providing a visual tool to assess stool consistency and help identify potential issues.

The chart categorizes poop into seven distinct types, ranging from hard lumps (Type 1) to watery stools (Type 7). Below is a brief summary of each type according to the chart.

• Type 1: Hard lumps that are difficult to pass and look like malt balls, indicating a very slow transit time and severe constipation. The colon is soaking up all the extra water and drying up the stool, making it hard to pass without straining. This can be a sign of dehydration and gut microbiome dysbiosis

• Type 2: Lumpy sausage shapes, also indicating a slow transit time and constipation, but not as severely as Type 1. These stools may be painful and can lead to hemorrhoids

• Type 3: Sausage like shapes with surface cracks. Similar to Type 2, but with a shorter overall transit time in the colon. Type 3 is considered in the “normal” range but still associated with potential minor constipation. It has more water than Type 2, but is still dry enough that some cracking may appear on the surface

• Type 4: This is the golden child of bowel movements. Your poop should be long like a banana, smooth, and easy to pass. Type 4 indicates a healthy transit time in the colon and has a good ratio of water to bacteria. Typically the larger the movement, the more fiber in the diet, which likely means you are eating lots of fruits, vegetables, and/or whole grains

• Type 5: Soft blobs with clear cut edges. This is still considered in the “normal” range and can be common for people who digest food quickly. However, it can also be indicative of a mild case of diarrhea if you are not absorbing enough fiber. So if you have Type 5, ask yourself if you are a quick digester or if you could potentially use some more fiber in your diet

• Type 6: Mushy stool that has fluffy pieces with ragged edges. This kind of stool is hard to keep in – when it’s ready, it’s ready. It can be somewhat explosive and messy, which is usually an indicator of mild diarrhea. Things are likely moving through the colon too quickly

• Type 7: Liquid with no solid pieces, or what we know as diarrhea. It can be dangerous in the long term since a lot of fluids are lost in the process, but it can be really great in the short term because it’s a quick way for your body to eliminate pathogens or toxins. You may also experience loose stool / diarrhea after taking antibiotics

I know that was quite a bit to take in, so let's recap. According to the Bristol Stool Chart, Types 1, 2, and 3 suggest a slow transit time through the colon, which could indicate issues like constipation, dehydration, or gut dysbiosis. On the other hand, Types 6 and 7 suggest that stool is moving too quickly through the body, potentially leading to dehydration and nutrient malabsorption. Types 4 and 5 are considered just right.

Take a moment to study the chart and see where you fall within the range. Are you prone to constipation, do you tend to experience more diarrhea-like bowel movements, or are you in the "Goldilocks" range?

Other Factors to Consider

Your bowel habits are influenced by many factors, which can fluctuate from day to day. These include diet, stress levels, travel, hydration status, medications, physical activity level, illness, hormonal changes, and potentially more serious health conditions such as inflammatory bowel disease or colon cancer. It's essential to pay close attention to your bowel movements due to the wide range of influences on their patterns and characteristics. By observing and noting changes in texture, frequency, color, and behavior (including odor), you can gain a deeper understanding of your digestive system and identify any potential concerns that may require further attention. Below, we'll explore individual factors to consider when evaluating your poop.

Frequency

There's often disagreement about what constitutes a "normal" frequency when it comes to bowel movements. It varies from person to person, but generally, it's considered healthy to have at least one bowel movement per day. Some individuals argue that we should be having three bowel movements a day, typically after each meal, while others view "normal" as having as few as three bowel movements per week.

While this is a pretty big range, it’s safe to say that if you're experiencing fewer than three bowel movements per week, you may be constipated, and if you're having more than three bowel movements per day, it could indicate diarrhea. In either case, consulting with your physician is advisable.

Color

Ideally, the color of your stool should be brown. The reason it should be brown is because of the bile excreted from the liver, which contains a pigment called bilirubin. When bilirubin combines with other waste products and bacteria in the intestines, it undergoes chemical changes, resulting in the brown color of stool. This process is essential for the proper breakdown and absorption of fats in the digestive system. An excess of bile can result in green or yellow stool, meaning that your gut bacteria didn’t have enough time to break down the bile. This is important to pay attention to because green or yellow stool may indicate that you are not absorbing fats properly, which can lead to nutritional deficiency, digestive disorders, dehydration, diarrhea, an electrolyte imbalance, and more. However, if you consume a significant amount of vegetables or spirulina, don't panic if your poop appears slightly green. This coloration is often harmless and attributed to the natural pigments in these foods.

Stool that is clear or cloudy may indicate excessive mucus, possibly signaling dehydration, constipation, or inflammation in the body. If your stool looks red and you haven’t consumed beets recently, it could indicate bleeding in your colon or can be from hemorrhoids. Finally, if your stool appears black, it's crucial to contact your doctor immediately. This could indicate a more serious issue, such as potential bleeding from higher up in your digestive tract.

In summary, monitoring the color of your poop is crucial as it can provide valuable insights into your digestive health and help detect potential issues early on.

Behavior

Ideally, bowel movements should occur without the need for excessive pushing and should feel smooth and effortless. This indicates that the digestive system is functioning optimally and that stool is passing through the colon and rectum easily. The presence of undigested food in stool may suggest potential malabsorption of nutrients, with the exception of corn and seeds.

Now let’s talk about another topic we all love: gas. Gas is a normal byproduct of the digestive process and is typically produced as a result of the breakdown of food by bacteria in the intestines. In most cases, gas is normal. However, excessive or persistent gas and bloating can sometimes be a sign of underlying digestive issues. For example, it may indicate that certain foods are not being properly digested or tolerated, leading to fermentation in the gut, and subsequently the production of excess gas and stomach bloat. Conditions such as irritable bowel syndrome (IBS), lactose intolerance, or bacterial overgrowth in the intestines can also contribute to increased gas.

Lastly, let's talk about odor. While the age-old saying suggests that "everyone's poop stinks," the reality is that fecal odor can vary significantly from person to person and even from one meal to another. Normally, stool odor is a result of the breakdown of foods by bacteria in the gut. Foul-smelling stools may indicate an imbalance in gut bacteria or incomplete digestion of certain foods. Strong, offensive odors could suggest bacterial overgrowth or the presence of undigested food particles, while relatively mild or odorless stools may indicate a healthier balance of gut microbes and efficient digestion. So while some bowel movements may be relatively odorless, others may have a distinct smell, influenced by individual factors and dietary choices. Monitoring your symptoms and noting any patterns, triggers, or changes can help you identify potential digestive issues and make appropriate dietary or lifestyle adjustments as needed.

Improving Bowel Health

Taking care of your gut is all about finding what works best for you. Simple adjustments such as increasing fluid intake, consuming a fiber-rich diet, and engaging in regular physical activity can really make a difference in how smoothly things move along, so to speak. It’s also very important to pay attention to what you're eating – for some people, certain foods like sugar, processed foods, alcohol, fatty foods, or caffeine can mess with their bathroom schedule and the consistency, color, and smell of their poop.

When it comes to actually sitting on the throne, make sure you're doing it right to avoid any unnecessary straining. Relax, sit up straight, lean forward a bit, and maybe prop your feet up on a stool (also called a squatty potty) to achieve optimal positioning. This can help prevent issues like hemorrhoids by reducing the need for excessive pushing.

Finally, if you've recently begun taking a new medication and notice any changes in your bowel habits, it's essential to discuss these changes with your healthcare provider, who can provide valuable insights into whether the medication could be contributing to symptoms of diarrhea or constipation. Depending on their assessment, adjustments to the medication dosage or switching to an alternative medication with fewer gastrointestinal side effects may be recommended. This proactive approach ensures that your medication is optimized to minimize discomfort and promote better digestive health.

Conclusion

The key takeaway is to be aware of what is typical for your own body. Understanding your personal baseline allows you to identify any deviations from the norm, signaling potential issues. Bowel movements can offer valuable insights into broader health trends or personal changes, making it essential to pay attention to them. By doing so, you can address any concerns early on and prevent more serious health issues from developing in the future.

Even if the topic feels uncomfortable or taboo, taking the time to observe and understand your bowel movements is a crucial aspect of self-care. By tuning into your body's signals, you gain valuable insights into your overall health and well-being. Paying attention to the frequency, consistency, and any changes in your bowel movements allows you to detect potential issues early on. This proactive approach enables you to address concerns promptly, whether it's making dietary adjustments, seeking medical advice, or implementing lifestyle changes.

Ultimately, embracing this aspect of self-awareness empowers you to take control of your health journey and prioritize your long-term well-being. Happy Pooping! 💩