Hiya Gorgeous!
I love talking turd, and I’m not ashamed to say it! Turd, turd, turd (insert poop emoji). It’s time we all stop hiding behind our toilet paper squares and start understanding one of the most important parts of our everyday well-being—healthy poop!
Sure, bowel habits aren’t the sexiest of subjects, but vibrant health is pretty darn hot, in my opinion. And whether you like it or not, your poo is part of that picture.
Without further a-doo-doo …here’s the scoop on poop.
The Scoop on Poop: How the Digestive Tract Works
Poop is made up of dead gut cells, leftover indigestible fiber and bacteria. As you know, your chow is processed in your intestines, which are lined with some very smart cells. These cells allow essential nutrients, such as sugars, amino acids, fats, vitamins and minerals to be absorbed into your bloodstream.
The leftovers (aka the waste) are shuttled through the rest of your digestive system, out of your body and into the toilet bowl. The digestive process should be pretty straightforward. Let’s talk about what healthy—and unhealthy—poop looks like (and what you can do about it).
Type 1: Hard Lumpy Poop
Type one consists of separate hard lumps (pebbles, marbles, berries, etc.) which is a signal that you’re pretty constipated. These solid pieces indicate that you’re likely dehydrated and your diet needs more fiber. Make sure you get enough fluids!
Type 2: Lumpy and Sausage Shaped
This type of poop is shaped like a log but it looks lumpy and a step away from type 1. It was likely hard to pass and required some effort to get out. It signifies mild constipation and is a signal that you need to boost fiber and water intake.
Type 3: Sausage Shaped with Cracks
Type 3 on the Bristol Stool Scale is a poo within the normal range and probably looks similar to a corn cob. This healthy stool should have been easy to pass.
Type 4: A Smooth Soft Snake
Type 4 is the ideal poop. This stool has a smooth surface and is likely s-shaped, like a snake. If the stool moved out with little effort and flushes in one piece, you’re likely drinking enough water and your daily diet is high in fiber. Congratulations!
Type 5: Soft Blobs with Defined Edges
Now we’re creeping back toward the unhealthy end of the scale. Blob-shaped poo with clear-cut edges can indicate a diet low in fiber. It also indicates that your stool moved too quickly through your digestive tract.
Type 6: Mushy with Ragged Edges
If your bowel movement is completely mush, it’s a sign of mild diarrhea. Your poo is traveling quickly through your digestive system which means your body might not be getting the nutrients it needs.
Type 7: Pure Liquid—Yikes!
You officially have diarrhea. Liquid poop could indicate that you have food poisoning or an illness. Pay attention—chronic diarrhea can mean you have an undiagnosed food intolerance to something like gluten.
Where do YOU land on the Bristol Stool Chart?
Normal Poop 101: A Healthy Digestive System
We’ve established that healthy poop should look like an “S” or a smooth log as it lands in your toilet. The types of poop that consist of round pellets, thick logs without curvature, shapeless mounds, and pencil-thin wormy poops mean that your diet, stress level, hydration status, or something else might be out of whack. What are some other things you need to know about healthy digestion?
How Often Should You Poop?
How often you poop probably varies, and each person has their own normal. You may go as often as two to three times per day (basically after each meal) or as little as every other day. However, if you’re going more than four times a day with loose or watery stools, only going a couple of times per week and feel bloated/backed up on non-poop days, or if your poop “normal” suddenly changes, you should probably consult your doctor immediately. These are all signs that your digestive process is out-of-whack.
How Should Pooping Feel?
Your poops should be easy to pass with a fairly effortless push. Chances are if you’re regularly grabbing a book or magazine as you head into the bathroom, or if you’re getting red in the face, you’re working too hard to get that little waste log out of there.
It shouldn’t be painful or difficult to produce a BM. If it is, you might be dealing with functional constipation. If you’re constantly running to the bathroom with stomach cramps, it’s another sign that something is wrong. Please consult with your doc if you’re experiencing persistent discomfort.
What Does the Color of Your Poop Mean?
Healthy poop should be a medium-brown color, courtesy of the leftover bile from your gallbladder (which helps break down your food). It also consists of bilirubin, which is created when red blood cells exit your body at the end of their life cycle. While brown poop is the norm, your poo can change colors depending on what you eat. Let’s dive into the spectrum of stool color, shall we?
Green poop
A green poop color typically means you’re eating a LOT of highly-pigmented green foods (most likely veggies, right?) and some have slipped through undigested. This isn’t a cause for concern unless your stool is watery and green for several days. Even a neon-green poop can indicate food dye in something you ate.
Black Poop
Black stool can result from taking iron supplements or using stomach meds like Pepto Bismol, but could also be a sign of blood in your stools. Interestingly, it can even be caused by downing some black licorice. Now I know that sounds a bit scary, but it’s not necessarily cause for concern.
It could be the result of hemorrhoids, which can be tender and start bleeding if you’re straining too much while pooping (Ouchies! Ease up, hotshot). In that case, you may see a couple of drops of bright red blood in the toilet water, on your toilet paper, or on the outside of your poop. But it could also be a sign of bleeding in your upper gastrointestinal (GI) tract. If it continues, it’s safest to check with a medical professional.
Red Poop
Did you know that foods like beets, cranberries, and even tomato juice can lead to bright red poop? This isn’t anything to worry about—just thank those deliciously colorful root veggies for adding some extra pizzazz to your poo.
But if you aren’t eating these foods and you’re consistently seeing bright red blood in your poop—or if your poop is blackish-red or contains dark red blood—the blood is likely coming from higher up in your gut. This could be more serious, so I encourage you to check in with your doc post-haste.
Yellow/Orange Poop
Yellow poop may be a sign of an infection or inflammation in your intestines, especially if you observe mucus in your poop. It usually means you aren’t getting enough nutrients—or you’re eating far too many fatty foods.
White or Clay-Colored Poop
Chalky white or pale poop occurs when your poop doesn’t have bile in it. Seeing this type of poop could indicate a problem with your pancreas or gallbladder, such as your bile duct being blocked. While it might be a side effect of certain medications you’re on, check with your doctor ASAP if the white stool is accompanied by other symptoms such as abdominal pain, fever, and nausea/vomiting.
Signs of Trouble: When to be Concerned about Your Bowel Movements
What if Your Poop Floats?
While most poo sinks to the bottom of the bowl, sometimes it floats. Floating poop doesn’t necessarily mean something is wrong. However, if your BM floats and smells foul, check with your doctor to make sure it’s normal.
When Foul-Smelling Stool is a Problem
If your poop suddenly diverges from mildly stinky to overwhelmingly foul, you might want to take note. If your stool smells more after something you’ve eaten, it might indicate a food intolerance.
Constipation and Diarrhea
Occasional constipation and diarrhea are very common and nothing to worry about. But if you’re experiencing either for more than a week, you may be dealing with chronic constipation or diarrhea. It’s a good time to make sure you’re getting the Four Fs. And if the symptoms persist, it might be time for a visit to the doctor.
There are certain health conditions and medications that can make your poops extra pesky. For example, things like pregnancy and diabetes affect hormones that can make it harder to pass a BM.
Or, if you’ve had your gallbladder removed, for example, too much fat at one meal can cause diarrhea because the bile normally stored in your gallbladder isn’t available to break it down. For more deets on diarrhea (plus lots of tips to help you stop it!) check out my blog here. And if constipation’s got you down, check out my blog on that here.
How to be a Gold Star Pooper: The 4 Fs
The Four Fs are a general rule of thumb for healthy bowel movements: fiber, fluids, flora, and fitness!
Get Enough Fiber
What foods help you poop? Ones with dietary fiber for starters. As you learned in my guide to fabulous fiber, it comes in two forms: soluble and insoluble. Lack of either creates pooper pandamonium.
Soluble fiber absorbs water and forms a gel in your intestines, which bulks up your stool and makes it smooth enough to keep the trains moving. Soluble fiber also helps regulate blood sugar and can lower cholesterol levels. Add these foods to increase soluble fiber: oatmeal, apples, oranges, pears, berries, flax, beans, peas, lentils and psyllium (corn husk).
Insoluble fiber does not absorb water, so it acts like the bristles in a broom to sweep poop along. It also has a mild laxative effect, which helps with healthy elimination. Add these foods to increase insoluble fiber: whole grains, nuts, seeds, dark leafy greens, celery, broccoli, cabbage, onions, dried fruit and root vegetable skins.
You’ll know you’re getting too much fiber (or an imbalance of soluble to insoluble fiber) if you have diarrhea. It’s also important to include whole grains in your diet because they add bulk and movement to your fibrous stools. You can get still get constipated on a high-fiber diet if your diet lacks sufficient whole grains!
Drink Plenty of Fluids
When you increase fiber, you also need to increase your fluid intake. Remember, soluble fiber absorbs water, which means you’ll need more H2O to stay hydrated and prevent constipation. There are two easy ways to estimate how much water you need each day:
- Divide your body weight in pounds by two. This gives you the approximate amount of water in ounces that you need to drink per day. For example, a 140-lb woman should drink about 70 oz. For those using the metric system, divide your weight in kilograms by 30 to determine how many liters of water you need per day.
- Look at your pee—it should be a light straw color. The darker your pee gets, the more concentrated it has become, which indicates that you need to drink more fluids.
Get Some Flora in Your Diet
Your intestines are home to over 100 trillion bacteria and a great deal of these bacteria (good guys and bad guys) end up in your poop. Good bacteria (also known as probiotics) are very important to help keep us regular. We need probiotics to work alongside our digestive enzymes and help break down food to release the nutrients our bodies need. In return, probiotics survive and multiply in our gut when they dine on the leftover fiber from our digested food.
To increase good bacteria in your gut:
- Eat fermented foods like tempeh, miso, kombucha and sauerkraut.
- Eat high-fiber foods (prebiotics). Learn about the best prebiotic foods to add to your diet in my blog, 3 Ways to Boost Your Digestion & Improve Gut Health.
- Take a high-quality probiotic supplement (check out My Top Supplement Recommendations blog for some good brands).
- For more tips on building strong belly bacteria, check out my Essential Guide to Gut Health.
Include Fitness in Your Routine
If you want your poop to move, YOU need to move too! Exercise helps stimulate the natural contractions of your intestines. It also tones the muscles in your core that helps create healthy elimination. Gentle activities such as taking a walk or yoga can help ease constipation, but moderate aerobic activity regularly is a more effective way to keep constipation at bay in the long run. It can even help reduce stress. Score!
It’s your turn, don’t be shy! Now that I’ve opened the bathroom door and started the poop-ersation, light a match and share your tips for healthy elimination.
Peace & terrific turds,
What specific high quality probiotic supplement do you recommend?
Kris, I LOVE that you talk about this! Haha. I know it’s gross, but people are so squeamish about this, yet it’s something that we should be able to discuss. Thanks for these helpful tips. I’m glad I’m not the only one looking in the toilet bowl every time I poop to “assess” what’s gone down there.
Absolutely loved this post…thank you so much for sharing…the ‘load-down’! 🙂
We all do it, so why do we whisper about it?
Well that email title was just misleading … I have a dirty mind.
We must both have the same mind then Kristy, ’cause that is exactly what I thought too! 😉
Kris talks about how a healthy sex life is important for body mind and spirit, so I just figured that was the topic…
Smiles!
Tiffany
Brilliant way of talking about a muy importante, subject. I laughed out loud but loved the easy to digest tips.
Yes! Be not ashamed. We all do it and we all should talk about it. A good BIG flush to you my friend!! Thanks for opening the door to the bathroom.
Thanks Kris, for giving us the poop on this subject….sorry, couldn’t help it. I learned that we should be excreting 24 inches of poop each day! I know when I eat enough fiber, that isn’t a problem, and I feel significantly better. Thanks for all you do! L.O.V.E the cookbook!!!
Hi,
I really appreciate all your good info about moving poo along and relieving constipation, but I have the opposite problem and have gotten no relief for decades.I have tried chiropractors and acupuncture, pro and pre-biotics,fiber, fermented veggies, going gluten and dairy free, yoga and reikii…but continue to have gassy explosive diarrhea.I know how important gut health is so it makes me really srtessed that I can’t heal my gut, and I know stress isn’t helping! Any suggestions? thanks!
Try some bitters…also, you can make a tea that is aromatic, cooling and soothing for the digestive tract.
Boil 2 cups of water. Add 1/4 tsp of each of the following….whole cumin, coriander, and fennel seeds. Cover and continue a slow boil for 5-10 minutes. Remonve from heat, let cool, you may want to add some sweetner when cool, and drink 1/2 cup several times a day….
This sounds like Ayurvedic medicine that can definitely help.
Are you dairy free?
Hi Kate,
I had this problem and found no relief until reducing the FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols) in my diet.
Basically I had to go gluten, dairy and FODMAP free (for a year or so) and my gut eventually healed and the symptoms stopped. The main culprits for me were apples, onions, garlic- now I can eat these again in small quantities.
Might be worth a shot?
I had the very gassy issue too until I went low-FODMAP. The idea is to reduce the foods that don’t digest well in the small intestines. They move thru to the large intestines where fermentation takes over and produces gas. A new book is coming out in the fall that might be a good reference to check out – can’t remember the name but I think I saw it on Amazon. Apples and the whole onion family are at the top of the list of fermentables. 🙁 Fortunately, lots of yummies foods are safe. Hope you get it figured out.
Sounds like a typical dairy allergy! Get off ALL diary and see what happens. Or try an elimination diet. Once you find the offender, I bet it will get better!
Offending foods may be the cause. You may want to consider testing for food, herb and chemical sensitivities. I am a nutritional consultant for a company that does this testing and have had many patients have these same digestive issues resolve after removing their offending foods. You could be intolerant to “healthy” items, such as aloe, lettuce, turmeric, ginger, etc. It can be surprising to learn that the very items you are using in an attempt to heal yourself are in fact the culprits of your symptoms! I suggest you check out the ALCAT test at http://www.ALCAT.com amongst your search for an answer.
I’ve been doing the ALCAT for years and it’s SO helpful! No more guessing and food elimination trials. I have many many food sensitivities so this has completely changed my health.
Lara,
I looked up the ALCAT and noticed it is a test for “sensitivities and intolerances” not allergies. Was the difference explained to you and did you have to get additional screening to rule out allergies too?
Do you consume dairy? I had similar problems until I had my second daughter. She wasn’t keeping down my breast milk…After eliminating dairy for about 3 weeks my gut was normal and my kiddo was a happy healthy nurser! Hope it your shituation…..( I couldn’t resist) :0)
It sounds like you may want to do more extensive investigation into things like food & chemical allergies & sensitivities. Look into Elisa and Vega testing which should look at over 500 substances. Also detailed blood analysis. Naturopathic Doctors are usually the ones who can facilitate these types of tests, your regular Dr. will think those tests are stupid and send you home with a prescription! You should also look at Candida, Parasites, Celiac, stress levels, emotional health, etc……If you’ve been experiencing this for years & I would seriously encourage you to continue your search for answers, but seek professional help, don’t try to self diagnose or experiment with everything. Even when you do find the right help, have patience & compassion for your self & your body, depending on how far off balance your body is, it can take months or even years to heal completely. Best of luck! 🙂
hey, have you tried bentonite clay? I’ve used it for all sorts of things but mainly for gut cleansing, taken with lots of water it’s also very calming and relaxes muscles, whilst binding with nasties, it absorbs allot of water so is good for loose stools, a it adds ‘body’ (Ewwww Soz) and removes toxic matter, 🙂
You may very well not be making enough stomach acid to break down your food properly. I take Betaine HCL with every meal and it makes a world of difference. Turns out a high percentage of people have this problem but it’s always mistaken as too much stomach acid by traditional doctors. (can have the same symptoms) Find a good Naturopathic doctor to talk to about this!
I’m sorry to hear about your problems! Have you tried a low FODMAP diet?
Your poop timing is impeccable! I just ran out of digestive enzymes + probiotics and have been a lazy bones about going to WF for more.
Thanks for the excellent tips and turd-spiration!
xx
You are amazing Chris. I am a digestive health coach who helps people with their poo problems on a daily basis. They suffer from pooing too much or not enough and soluble fiber and probiotics are a huge part of the conversation.
I also commend you for not being afraid to talk about poo. There is too much shame around this topic even though we all do it. And it is important that people feel comfortable to talk about their health issues even if it involved the indelicate topic of poop.
Thank you for starting this very important conversation and doing it with so much lightness and fun. Perhaps it will help others lose their poop talk shame.
I was starting to read the post while having lunch… Not exaclty the right moment for that. I’ll read it later 🙂
2 tabs Magnesium Calcium + by Rainbow Light before bed. That’s double the magnesium as calcium. Magnesium 1000 mg and Calcium 500 mg. Not the reverse. It relaxes muscles, helps with sleep and creates the environment for one perfect poop every morning!
Too true! Also great for leg cramps — found that out during my second pregnancy — it’s soooo easy to be calcium deficient and the mag helps you absorb it! Glad to hear it has other great uses as well!
Where can I get it? My miracle drug is Magnesium but I have to find the right one. Milk of Magnesia is not working well for me anymore. I hit a ceiling and then I have to try a capsule. Certain ones don’t work at all.
I have my entire family drinking this!
Natural Calm. Canadian
Amazing product and wonderful company.
Hi, Jesse~
Magnesium Malate and Magnesium Glycinate are highly bio-available, safe forms of Magnesium.
Good luck!
Mgbright magnesium capsules!
This is an amazing product and only available through their website.
A little pricey but they are so worth it! They offer a special for first time customers:)
Awesome bathroom reading material. Can I just say you have impecable timing. Im so happy someone finally talked about what it is instead of using medical terms we never use in real language. Thank you sweetness!
fab article, thx Kris! Having done a detox last month and twice daily colonics, I’m much more wary of my digestion and elimination system, and keeping things regular 🙂 So much so, I’ve enrolled on a programme to train as a heath coach! Loving your book too -its so beautiful!!
Awww, what vegan hasn’t marveled at the easy of digestion once switching to a plant-based diet? Dr. Greger has some great info over at nutritionfact.org on the differences in bowel movements between dietary approaches and counties: http://nutritionfacts.org/2011/09/29/bowel-movements-the-scoop-on-poop/. What’s so scary is that most Americans think that constipation is normal; I know I did until I went vegan almost 3 years ago!
Gosh, we were just talking about poop on Sunday, much to the dismay of some of my friends!
thanks for those great tips Kris. As part of a nutrition overhaul, I had mine sent to germany to be analysed- uhuh. turns out i have some work to do on my friendly bacteria – getting on it as I’m beginning to realise how my crap (no pun intended) digestion has been getting me down for years!
perfect poops here I come.
Keep up the good work.
Rx
I gotta say Kriss, first time i’ve opened an e-mail that talks about poop. Ever. LMPO (laugh my poop off)
Love you girl!
XOXOXOXOXO
So timely Kris – I just found out the name of a colon hydration place where I live – need some serious flora balancing I think. Thanks will be sharing… Love your work.
Oh my gawd!! I was just talking to a friend the other day and we giggled as we find the conversation often moving towards the wonders and miracles of good poop. We feel the need to educate the world about how important and telling it is to our health. I so love to have these conversations… and now it’s like I’m having the same conversation with you!! I love it!! I will be sharing your wonderful insights with all 😉 Thanks once again for such wonderful insights and education.
hugs
Catherine xox
at AlmostRawVegan.com
Love love LOVE talkin’ poo! Thanks for this informative breakdown! People just don’t realize how critical a good poo is to radiant health, particularly when it comes to all of the “symptoms” that we’re walking around with (belly bloats, brain fog, dull skin, inability to lose weight, bad moods, etc.) that many have just chalked up to “the norm”. Great post, as always!
Kristen Boucher
Kris!
You have no idea how perfectly timed this was! Like the other ladies this has been a topic of discussion for me all week! I just started seeing a hydration therapist regularly and am beginning my first series of three! I already feel so different. It’s great! Thanks again for speaking on a difficult subject in such a fabulous way!
Happy pooping!
Gina
Gina,
How does one find a hydration therapist? Sounds like something I should look into. I’ve got serious dehydration issues that need to be tackled! Did you go through a regular physician with a referral or go looking on your own. Any recommendations for online sources to locate someone local to where I am?
Thanks!
Just google “Colon hydrotherapy” and your city. You should be able to find one.