Kris Carr

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. Elia says:

    I LOVE talking about poop. I’m in recovery from colon cancer treatment, and have had a temporary ileostomy for 4 months. I can clearly see what is happening in my intestines, at least as far as the ileum (small bowel). I was alerted to my cancer from blood in my stool–so it pays to pay attention! I’m young and eat pretty well, so the diagnosis was a shock. In any case, I am forever bonded to the state of my poo, especially when I get to go out of my actual butt again! Poop is such an important way to monitor our gut health, and I actually find it fascinating. Thanks for the post! keep on poopin’!

  2. Rivky says:

    Is it normal if poop is dark reddish and I know that I ate beets Tht day or day before?
    Thanks it’s always been on my mind

  3. Lindy says:

    Why do I always have to poop at the book store or craft store? That’s how i relieve constipation. I go shopping for a new book.

  4. Nicola says:

    Just a word about red poop and beetroot. If you have any amount of beetroot in smoothies, juices, salads …. whatever … it can make for scary looking dark red poop. Of course, keep an eye on any warning signs, but if you have eaten beetroot in your last poop window then take that into account. xxx

  5. Marie Fricker says:

    Gross, but funny and very interesting if you’re a lifelong poop enthusiast like myself.

  6. BB says:

    They don’t teach this stuff in health class in our schools. Why is that? This would be a great movement (hehehe) to educate children. So much garbage food available in most schools and they have no idea what the affects are on their bodies. Teach them poop education!

  7. Linda Black says:

    I LOVE this poopy post. Entertaining and chuck full of eliminating waste info. Thank you!

  8. Valerie says:

    Elimination is so important! I gave up flour and sugar and went to a high fiber, mostly plant-based 12 step food program for food addiction, my problems with constipation actually got worse. I absolutely loved (and continue to love!) all the results of my program… except this one. Then I found a very reliable cure for constipation. This is what I use: http://www.rainbowlight.com/calciumminerals-magnesium-calcium-.aspx. Magnesium Calcium +™ helps me with gentle, proper, daily elimination, with sleep, and it helps relieve muscle aches and cramps. The key to this formulation is that it has double the magnesium as calcium… not the reverse! The typical product has the opposite ratio. I love this supplement. It’s changed my life. I’ve often recommended it and everyone who’s taken it has said that it has worked for them. I’ve tried all kinds of methods to help with constipation and this is the only thing that’s worked for me. I take it a little differently than the directions. Instead of taking three spaced throughout the day, I just take two every evening after dinner. Then, I go once in the morning and that’s it. There’s no cramping. No discomfort. Nothing unusual. Just a normal BM in the morning. There are other products that also have this ratio, but they haven’t worked as well for me.

  9. Nan says:

    LOVE your way with words Kris! Great reminder and to Share with others ~ We’re all full of it, and don’t have to be!
    My favorite is the green smoothies, and oatmeal chia pudding with apples ~ Thank you!

  10. Michelle says:

    Hi Kris! Thanks for all you do. Now, I have pooped maybe 3 times a week for my whole life. My diet is excellent – organic, no GMO’s, smoothies, etc. I have no reason to believe that FOR ME, this is ok. Honestly, how can anyone say it’s unhealthy if I have lived my life healthy? I may be at the extreme end of the scale, but my doctors are ok with it. By stating that “you should see a doctor” if you poop less than a particular amount is unfair. How do YOU know, by the way? What are your credentials ? Just because someone writes and article or book doesn’t mean it’s true. Just sayin’

    • Kris Carr says:

      Michelle: I’m not sure why you took my advice so personally—I stated that you “should PROBABLY consult a doctor”. Although you may feel great, others who are going less regularly may not feel well. A visit to the doc could be just what they need to get on track with their health. I’m writing for a large audience, not case-by-case, and my goal is to always help those in search of improved well-being. Also, I always fact-check and consult with doctors and registered dietitians on my blog posts. Kris

      • Michelle says:

        Sorry didn’t mean to seem like I took it personally, just frustrated with all the one size fits all approaches out there – we are all so different. If I read one more article saying that you will die if you eat gluten, dairy, or that if your blood work doesn’t fall into the norm you are in trouble! It causes a lot of anxiety in people like me who you might consider a “probable” candidate to run to see a doctor. I finally gave up listening to the hype and listened to my body and found what works for me. I totally respect your journey and dedication to health, but maybe the better thing to have said in your blog was “if you don’t feel 100 percent, or you suffer from physical ailments, or it concerns you” THEN maybe you should probably see a doctor. Thanks for listening!

  11. Julie says:

    Although not a dietary factor itself. The Squatty Potty works wonders if you have regular problems eliminating those pipes!

    • Deborah says:

      OMG I LOVE my poop stool. (no pun intended) I have one near every toilet in my house. It really works. I used to just hold my legs up to get that nice squat position but now, by the time I get my feet on the poop stool I’m ready to wipe. It’s the best. Just a bit tricky when you have to pee too. Try to pee with legs down and hold the poop until after you’re done peeing. THEN get those feet up there and poop away. Of course sometimes pee… well, you get the idea… it CAN be a bit tricky. 😀 😀

  12. Kat says:

    I start my day with a big glass of water to get things moving, and I try to keep a consistent morning routine so my body knows when it’s time ‘to go.’ Great post!

  13. Kim says:

    I struggled with constipation for years – spending $$’s on colonics just to keep cleaned out. Then I discovered a magnesium supplement called “CALM”. One scoop per day in a large glass of warm water and I am Ms. Regular. It has been working for me for over two years now. I also discuss poop with my children – and advise them how important it is.

  14. bev says:

    my husband died of a bowel obstruction. he was in care eating bran muffins without to much water. I keep wondering what we should have done . The dr. wanted to operate but we didn’t think that was a good idea since he had sleep apnea and MD thanks

  15. Jennifer says:

    Thank you for sharing! God bless!

  16. Don Reed says:

    I poop about twice per month and feel bad most of the time and hurt all over most of the time

    • Linda Black says:

      WOW Don, this post was written for you. I don’t mean to pry but, how are you doing with the suggested bowl protocol? Which practice (drinking enough water, getting fiber in diet, exercise, or friendly bacteria in the gut) can you incorporate today to start the bowl train a movin’? Peace and healthy wishes your way.

  17. Thank you Kris, for this awesome article, and not being shy about talking poop. I was so several constipated after my mastectomy that I ended u pin the ER and had to disembowel myself – with my FINGER. So, this title captured my eye. Thanks for the tip on Magnesium Citrate, My doc prescribed me Mineral Oil. It tastes nasty but does the trick. I agree, movement is also essential – I walk an hour a day. Her’s nothing like a day without pooping, I hate it!!

  18. Jane says:

    I am a lacto-vegetarian. I have suffered from IBS for more years than I care to remember. I think I poo too many times per day. I tried to take in more fibre (natural) but after an initial improvement it was back the same old routine. Poo = too fragmented bordering on diarrhoea.I get fed up with cleaning myself up several times a day.
    Many years ago I had a endoscopy because of this bowel looseness and the surgeon found I was constipated! This must have been impacted poo.. I am at wits end to know what to eat. I might have 2 meals a day and yet I seem to poo a lot.
    I take Warfarin but that is in recent years whereas the problem was there before.
    I am going to do more research on a good pro-biotic.

    I am 75 so one expects a breakdown of organs but I think that if I am shunted off to a care home who would clean me up – and why should they? I think I’ll have to go and sit on the beach….

    • Julie says:

      I have IBS and started probiotics a couple of months ago now-I can truly say that it has helped!! I go more regularly and the consistency doesn’t vary quite as much as it used to-I would go from the extremes of hard and loose sometimes daily….given it a try-it can’t hurt and will probably help at least a little!

    • Deborah says:

      There are certain people that LIVE to help others. So if you ever NEED cleaning up, I hope you have one of these angels there to help you. Never ever feel ashamed for needing help. You have survived &% years in this unbelievably difficult world. You’ve earned the right to ask for some help darlin’. However, a huge 16 oz glass of water the minute you wake up and right before you go to bed really helps. Move around when you get up before and after your water. Even if it’s just flinging your arms around and acting like a crazy hyped up on sugar kid for a minute. Gets the body up and moving. A good salad with olive oil and lemon juice (plus fresh garlic if you like) as a dressing really helps. And then a bowl of some sort of grain during the day. You’re populating the colon with bulk here. Wet bulk. That will get it all goin’. Probiotics too. Cal Mag (calcium magnesium) supplements help too. A nice walk. Even if it’s just around the house. If those things don’t work try some yoga moves for the bowels. Google it. There are some things you can do with your body to wake up your system. Stay away from meat, cheese, white flour products and anything from a box or a can. But whatever you do, please don’t ever NOT ask for help. Some people LIVE to be able to help others. Why deny them? Right? Right!

  19. Anneke Kristensen says:

    hello, the best tip for me was: eat some raw organic broccoli and chew well. No more problems with the poo!
    greetings Anneke

  20. Oznur says:

    While sitting on the porcelain throne, put your feet on the ground strech your arms up as if you are reaching for something. Count to twenty and bring down your arms. It always helps 🙂

    Thanks from Turkey for all that you are sharing with us! You have changed my life since last year. God bless you!

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