Kris Carr

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Your Guide to Healthy Poop

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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).

Bristol Stool Chart

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?

Poop Colors

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:

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,

 
 
Add a comment
  1. Susan V says:

    ANY blood in your stool, even bright red, needs to be discussed with your doc. I found out the hard way, dismissing my bright red blood as hemorrhoids, when in fact it was a tumor. Since my tumor was in the rectum, which is at the very end of the bowel evacuation system, the blood was bright red. Please, always talk to your doctor about any blood in your stool or change in bowel habits.

    Thanks, Kris, for bringing awareness to a very important and natural part of our amazing bodies!!

    • Kathryn Finn-Blume says:

      AMEN. My tumor was in my sigmoid colon – bright red blood. Misdiagnosed for two years. I’ve now been living with stage IV colon cancer for 4 years.

  2. Kristina says:

    Hi!

    This is a really helpful article! I recently became started my vegan plant based diet and I noticed my stool being almost too soft and fragmented. Everyone talks about loosing weight but I don’t want to loose any weight (I unfortunately did after starting the new diet), just trying to outsmart diseases and feel amazing. Could it be that I’m eating too many fruits and not enough vegetables?

    Thanks!

    P.S. I really like your book! You are a great inspiration for everyone!

    Kristina

  3. Anonymous says:

    Hello! Vitamineral Greens by: Healthforce Nutritionals will give you the healthiest bowel movement EVER! It is a raw-vegan, gluten free, & sugar-free product. It also has many healthful ingredients. Yes, as someone else said magnesium is excellent, but I find that the stool doesn’t stay that “toothpaste texture” (LOL!). Also, my colon hydro-therapist (a woman who cured herself of ovarian cancer with diet and Chinese herbs in 3 years.) says to have a salad with at least 12 different plant based ingredients every day…..including thinly sliced raw okra!! Take care everyone!!

    • Deanna says:

      I am interested in your post regarding your colon hydro-therapist (a woman who cured herself of ovarian cancer with diet and Chinese herbs in 3 years.) I too have ovarian cancer and would be very interested to know just what she did to cure herself. Thanks for any info you can provide. Kind regards, Deanna

      • Anne Spitza says:

        I too have ovarian cancer and, like Deanna, would be grateful to know how your colon hydro-therapist cured herself of ovarian cancer with diet and Chinese herbs. Thank you. Anne

  4. Theresa says:

    Funnily enough, I came across this last night! http://imgur.com/ap1tSyP

    Thank you for laughs and crucial info Kris – you rock!

    Peace and love,
    Theresa (@sizedrop)

  5. Heehee. She said poop. 🙂

    • Seriously though, Kris…

      Thank you so much for these nuggets ‘o wisdom!! Simple, informative, straight forward, and funny! This is how we should learn about everything! Passing this great article on because as usual, YOU ROCK. xoxoKathy

  6. Merrin says:

    Kris, and everyone, I recommend a fabulous book called “What’s Your Poo Telling You?” by Anish Sheth, MD and Josh Richman. It’s an informative and entertaining scoop on poop!
    I used to keep a copy in the loo for sit-down readers (it’s a friendly little hardcover book) and it was worth hearing giggling from behind the closed door in addition to, uhm, enlightening our guests. Your blog reminds me to get another copy – loaned mine out and it’s still out there in the world somewhere!

    • Tina says:

      Glad to see that you’re helping get the word out on what constitutes a good “poop”! For those who haven’t heard of Brenda Watson, C.N.C., she’s a former colon hydrotherapist, NY Times best-selling author, PBS presenter and is dubbed the “diva of digestion”. She talks about poop and other topics of digestion and natural health at her website at http://www.brendawatson.com. She has a great forum on her site where she specifically addresses natural ways to heal IBS and other GI issues.

    • Anonymous says:

      They also have an app for iPhones. You can track your poop and play poo trivia.

  7. Natalie says:

    A fun little tidbit from NPR with an interesting historical perspective on our prudishness about going to the bathroom. It showed up on my facebook newsfeed about the same time as I got your e-mail, so the stars must have alligned. http://www.npr.org/2013/05/13/180811135/why-you-should-give-a-about-words-that-offend?utm_source=NPR&utm_medium=facebook&utm_campaign=20130513

  8. Kathryn Finn-Blume says:

    I’m glad you broke the “taboo” on talking poop! It is one way we can monitor the ongoing health of our bodies. It is important. Thank you!

    But as a stage IV colon cancer patient (misdiagnosed for two years before finally being diagnosed at age 47) I feel you have missed the boat on giving warning signs of colon cancer when you talk about poop and colon health.

    FYI – I had bright red blood in my stool on and off. It was NOT hemorrhoids – it was due to a huge tumor which eventually had me 99% blocked. Bright red blood in your stool IS cause for alarm if it does not clear up quickly or is intermittent. It may be just hemorrhoids, but it may be caused by other problems such as a tumor. If you have blood in your stool, see your doctor! I also had mucous in my stool often. That is also (as pointed out in the blog) not normal. I never knew that prior to my diagnosis.

    If you notice a change in stool size (becoming thinner) this is cause for alarm, and that should be listed here as well. Mine got smaller and smaller as they tried to squeeze by the growing tumor. If you have a change from being “normal” to extreme diarrhea or constipation, that is also cause for concern.

    I’d like to mention to your readers that living healthy with a good diet and exercise does NOT guarantee you will not get colon cancer. I am a non-smoker, never overweight, got lots of exercise and am a pesco-vegetarian (since age 16), and had a 5,000 square foot organic garden (did lots of canning and freezing for off season too). Still, I got colon cancer by the age of 45. It is always good to live as healthy as we can and that decreases our risks for disease, but it is not safe to assume complete protection. Cancer knows no boundaries – race, sex, age – it makes no difference.

    If you have a change in your stool, blood or mucous in your stool, extreme unexplained fatigue, unexplained abdominal bloating or pain (especially when your bowels move) – these can all be signs of colon or rectal cancer. If you are younger than the screening age of 50 you need to be your own advocate and keep pushing until you have answers. Since my diagnosis I have met thousands of people under age 50 with colorectal cancer. Many of them in the 20’s, 30’s, and 40’s. Many living very healthy lives including vegan triathletes. The stereotype of old fat beer-swilling, gravy covered meat-guzzling men being the ones who get colorectal cancer is very wrong. It affects men & women equally and those with healthy lifestyles too. Those with a family history of colorectal cancer or multiple polyps should be screened earlier – 10 years prior to the family members diagnosis or multiple polyp removal. My children will be screened starting at age 35.

    And in reply to reading through so many comments mentioning colonics, so many people are misinformed about them. Colonics do not prevent colon cancer, and can be dangerous for some people. I’m shocked at the number of misinformed people when it comes to that subject. I just had a friend ask me what more she could do to prevent colon cancer – listing the things she was doing, including daily colonics. Our colons are NOT meant to be messed with like that. It is not natural and shouldn’t be done on a daily basis unless there is a medical problem that can only be addressed that way. It can cause its own whole new set of problems, including perforation and bacteria imbalance in the colon. And in no way does it prevent colon or rectal cancer.

    • Susan says:

      Kathryn,
      Thanks for your post. Was the cancer successfully removed or is this ongoing? So sorry to hear and, yes, your words were important to hear.
      I have had a rough time with recurring C. Diff infections (in absence of antibiotic use). Finally FMT are available in this country and that’s what I will have to do if another recurrence.
      Btw, if bowel movements are different from your norm, esp if looser, more often, with or without cramps and with unintended weight loss, then get stool studies done. Ask for cultures, checks for parasites and C. Diff.
      Thank goodness for open-mindedness now to FMTs and biome research which is proving transformative in scientists understanding of health and many illnesses. Yep our biota are that important and have been poorly depleted by many things in our culture.

  9. Keely Henry says:

    Great post about a much feared conversation. My family and I talk about our poop quite often and get funny looks from friends and distant family members. I am a modern dancer and was recently extremely constipated before a performance. A fellow dancer told me to step on to the toilet seat and squat. VIOLA! Did the trick in record time. Sharing this with friends and a good number of them can hardly believe their ears. Don’t knock it til you try it! We have got to get more comfortable talking about this poop stuff!

  10. S says:

    Great article Kris – who doesn’t like talking about poop! 🙂

    I had the standard colonoscopy (routine-1st one) 2 years ago. I had been having looser stools, not quite diarrhea. They said I had ‘collagenous colitis’, a mild inflammatory condition. I opted not to take the steroids they recommended.

    I still have loose stools. I drink Kombucha (daily now for about 2 months) have done probiotics daily (most days) until I started kombucha and do my best to eat a healthy diet.

    Nothing I eat has changed the loose stools (cow pie like).

    Any comments from anyone?

    S

    • Keely Henry says:

      S,

      Have you tried a strict anti-inflammatory diet?

      K

      • S says:

        Are you referring to no dairy, no soy, no gluten, no nightshades (any other no’s?) ? No, I have not…

    • Sue-Anne says:

      It could be a food intolerance. Try stopping dairy for 3 or 4 days and then add it back in. And if still no change try stopping wheat for 3 or 4 days and then add it back in. How do you manage your stress, can you find ways to Reeelax? Digestive issues and emotional issues go hand in hand, what are you not digesting in your life?

  11. Simply eating a whole foods, vegan diet works wonders on our digestion and elimination! There is already so much fiber in plant foods that we don’t need to supplement. And since fruits and vegetables are also have a very high water content, we don’t need to worry about adding extra water to balance out the high fiber content. In other word, Nature got it right! Just eat these high fiber, high water content, high nutrient content plant foods, and voila! Healthy body, healthy mind, and healthy poop!

    And by the way, when you begin eating LOTS of green vegetables, your poop will turn a bit green. Don’t worry! That’s normal.

  12. Emma says:

    Is it normal to do do massive ones? I do looong poops, hubby says it looks like I’ve pooed out a weasel!

  13. Jass mann says:

    A great read .. I hv to go an poop now .. Lol

  14. Shannon says:

    Thank you for this information! It’s timely for me because my poor 5 year old has been complaining of her tummy hurting or just not feeling well for a couple of weeks. I’m somewhat stingy about going to the doc, but I thought something was up (and she appears to poop normal) so we went it. Hard stool in her colon! We haven’t been eating as much fruit lately and the girl loves bread so we need to make some serious adjustments. Any suggestions for getting that stuff that’s stuck OUT? I would assume the insoluble fiber and she’s on probiotics, but we’re upping those babies. Thank you again!!!!!!

    • Anna says:

      My daughter was really having trouble with constipation and we had tried everything, but then my sister-in-law told me about a food called Mila that has both soluable and insoluable and super easy to get into kids. It’s like a powder, so we just add it to smoothies, in pancakes, in water and juice. Whatever is easiest. Let me know if you want more info on it.

    • Katrin says:

      Hi, my oldest son sometimes has that problem, and eating a kiwi with the skin on solves it. It always works, usually the next morning, and it worked for me during both my prgnancies as well as for my 83 yr old dad…..And the only side effect is you get 100% of vitamin C. Just make sure it is a ripe kiwi…orherwise they are odd to eat. And no….the little fuzz does ot scratch your throat.

  15. Shaline says:

    Thank you for your article. Timely.

  16. jerri says:

    What do you think about taking Magnesium every night? I’ve read several places this is great for weight loss, but is it healthy???

  17. Diana says:

    Okay, not only do I keep a close eye on my own b.m.’s but it’s also an aspect of the “guts and glory” of motherhood. I have to keep an eye on the kiddos poop, too. Not sure how long they will invite me to have a look but I’ll take it while I got it. I can tell a lot about how they are doing by paying attention to the form and function.

  18. Nicole says:

    I’m a GI patient – so my life revolves around poop: color, size, consistency and frequency. As I’m not yet in remission, fiber is tough for me as it triggers flares. I’m trying a new tablet supplement and I hoping for the best. So on behalf of all people suffering from IBD – thanks for the topic!

  19. Therese says:

    Aloe Vera is amazing at helping you poo too 🙂 not too much of it though as it might also cause diarrhea. happy pooping everyone 🙂 LOL

    • Shannon says:

      Hey! Do you think Aloe Vera Juice would help? I’m thinking of giving some to my 5 year old having tummy troubles. Thanks for the idea 😀

      • KIF says:

        Aloe Vera juice is great for kids. I have 2 kids, 8 and 6 and they have had it since they were very young. They have approx 30ml before bfast if they need to poo. They like the taste and its gentle and just amazing 🙂 . hubby and I swear by it as well (about 40ml on empty stomach)..it works!!! Worth getting a good brand from Naturopath or someone though….not just the supermarket brands. Always have a bottle on hand!

  20. HI Kris,

    Thank you for that peppy report on poop!

    I did want to add that emotions can really wreak havoc on your gut and ability to poop!
    Emotional upheaval can create an inner vibe of unsafety – and when we don’t feel safe, we don’t poop very well.

    Hugs and love!

    Robin

    • plantbased says:

      That is such an excellent point to bring up, and one I’ve never seen discussed. Thank you!

    • Angela says:

      Oh my gosh, I just had an EFT session today with an EFT therapist for this very reason. After much talking we discovered that due to an unpleasant experience that happened to me several months ago, my body stored the anxiety from that situation in my large intestine…and voila constipation! I actually felt the physical sensation of the trapped anxiety leaving my body as we worked through the tapping sequence to release it and then the only thing I wanted to do was sleep. The therapist told me that being sleepy was a very a good sign that the anxiety had been released and so I went home to sleep it off. Much to my delight a few hours later, I had a lovely trip to the bathroom. Amazing!!!

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