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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. Deon says:

    Well written, informative and interesting. Thank you so much.

  2. Shelby says:

    I eat a VERY healthy diet, full of all types of fiber, lots of cooked veggies and raw fruits, chicken or fish 1-2x daily, a serving or two/day of a soaked grain or legume, fresh pressed juices and smoothies. Some sprouted wheat bread for sandwiches occasionally. Rarely any sugar or junk food in my diet. I exercise regularly and take probiotics sometimes.

    My stool is always loose! Anywhere from watery to broken up loose, to sometimes soft serve like. It’s rarely ever just one big piece .. I have talked to my Dr about how often I go, 3-8x per day (she days that’s OK), but I’m concerned about the consistency of the stool, how can I fix this and have bulkier stools??? Thanks!

  3. Rachel Whillier says:

    I loved this article, but I’m at a loss here and hoping for some insight. I recently switched back to a vegan/strong plant-based diet after taking a LONG detour into “make whatever the family will eat” land. Before switching back I was very regular; once every morning. However, since returning to my pbd, I’m lucky if I go to the bathroom every other day! I start my morning with a spinach-fruit smoothie (almond milk base+flax seed) and a grapefruit, I have another spinach or kale (+fruits/veggies and chia seeds) smoothie for lunch, then a very plant strong (vegan) meal for dinner. Shouldn’t I be going more often, not less? Any insight would be incredibly appreciated.

  4. You failed to mention how valuable a good colon hydrotherapist can be for constipated people. Doctors usually don’t do much beside suggest laxatives, which irritate the lining of the colon. An ER offers even less for much more money.

    A skillful colonic will soften and release hard, dry poo while retraining the colon to go more frequently. Often there are parasites or candida blocking the process. And if the therapist is really good – she will educate you on how to be healthier with fiber, water and organic food.

    Very good article – enjoyed your great energy, humor and information!

  5. Lizzy says:

    Hi Thank you for this page I have learned a lot. I just want to ask a question. I really got a shock today after I took natures choice super bowel flush, the first day I took out floating poo. The next day i was taking out strings like gel like .I got so scared I thought I was my intestines coming out. Is this normal?

    • Lizzy – probably you were passing strings of mucous. It comes from irritation and inflammation. You are eating foods your colon doesn’t like – perhaps wheat (gluten) or dairy or too much fiber. Try eliminating these foods and see how your colon responds. Also add digestive enzymes and perhaps find a good anti-inflammatory. Mucous is quite normal, but not a great sign of the condition of your colon. You can find a trained colon hydrotherapist at the International Association of Colon Hydrotherapists in Texas. If you’re in Denver, call me. I’d love to help you.

  6. Creole says:

    My theory is that early poopers are generally healthier poopers. Is that accurate?

  7. Liz says:

    Ha! I love this discussion. My mother recently mentioned that she is seeing a specialist to help with.. frequency.. and it kind of infuriated me to think that she’s paying someone when she could just put that money into certain foods… I hinted that all she needs is a gigantic green smoothie full of fun powders and fiber in the morning and some Natural Calm at night, and she’d be all set in no time. It’s funny talking about it because it’s so taboo so there’s really never an opportunity to mention one of the things I feel that I actually excel at! For me, clean eating, lots of water, huge smoothies packed with things like Amazing Grass powder and protein powder, plus banana, avocado, and almond milk in the morning, and a spoonful or two of magnesium at night, is the winning combo. In and out of the bathroom in less than a minute! Hehe. I also get somewhat infuriated by our culture’s trope about reading a book while you’re in the bathroom, as if that’s normal. It’s not normal, it’s a cry for a change in diet. The end!

  8. I actually love this topic as it’s super important for overall health and well being of any person. When I hear from clients that they only poop once a day, I go into a long and yes awkward spill on poop, digestion, the whole works. Absolutely love this article and all the points you cover. Thanks Kris 🙂

  9. Luis says:

    Thanks for broaching an uncomfortable topic.

    • Someone says:

      I agree

    • HChic says:

      I recently read this “Every tissue is fed by the blood, which is supplied by the intestinal system. When the intestines are dirty, the blood is dirty, and so are the organs and tissues. It is the intestinal system that has to be cared for first before any effective healing can take place.” a quote attributed to a Barnard Jensen, PhD

      I dont vouch for the doc, but the statement sounds reasonable

  10. Madona says:

    Very timely for me as well! I usually have no complains about my digestion system and pooping daily, but as I started juicing reboot last week (drinking just juice during the day, no solid meal), I’m having trouble in pooping. I only went once and I feel that I need to go but it’s not coming. Any suggestions or advise? It’ was really bothoring all night

  11. Eric says:

    Peristalsis is also quite important to the function of your digestive tract. It’s the muscular action that moves food and fluids all the way through. (It also works between the kidneys and the bladder.)

    Two foods help stimulate peristalsis: mint and ginger. Of course those two have other good effects on your gut, such as calming nausea and other digestion upsets. Get more of both of those in your diet and that will help considerably at the end of the line 😉

  12. tina says:

    Shared on tumblr. I love your work. Thanks for all that you do Kris.
    Love your books too ?❤

  13. Victoria Palacios says:

    Dear Kris YOU are awesome…your kale protein drink !, wowza!
    Question I had ovarian cancer in 2011 and same year full hysterectomy
    The doctor prescribed me Estrace cream..
    Estrogen, I have not picked up prescription do you have Info on cancer causing affects or any unhealthy affects. My libido way down and some of the natural vaginal lubricants don’t help that much…Peace and Love to You!! Victoria

  14. I love this Kris and am very passionate about the topic. I am actually hosting a masterclass this weekend and all throughout 2016 in Australia combining nutrition and yin yoga to “unblock energy flow” and de-clog. http://bit.ly/1W1Njif
    I am a naturopath/nutritionist and see loads of people with this problem. Most are embarrassed or do not talk about their “no poop” situation. Like you I want people to talk about it. Let go of the shame and embarrassment which is why I am going on tour with it. Cheers to healthy poops and awesome digestion. xx

  15. Deborah says:

    Let me tell ya ’bout the whopper I left my bowl the other day. It was like my entire descending colon! HUGE! (Well I’m 5’3″ and 95lbs so consider the source.) It was robust and smooth and nice brown color. I thought, Wow! I can actually SEE my colon here. There were no gouges so no pouches inside. No weird colors so no bleeding inside. Just a nice smooth surface. However, it was torpedo shaped. Not a C or an S. There were parts before and after that might have made it a C or an S but the main event was one long smooth not skinny missile. And it just flowed out of me in the time it took to pick up my book. (I have the same book in my bathroom that I’ve had for at least a year now. I poop FAST!) So, just because it isn’t a C or an S shape, doesn’t mean it isn’t healthy, right? ‘Cause this thing looked mighty healthy let me say. I’m not bragging but… I almost took a picture of it. It was the size of my forearm!! 😀 😀 And slithered on out painlessly. Is this the “ideal” pooper, even though the shape is a straight line. (Man my descending colon is really straight. Who knew?)

  16. Nancy B says:

    Hi Kris, from a doctor and Kris Carr Blog follower: Thank you for exposing so many helpful facts about poop. It’s such an important part of our daily lives, and our gut health can determine our overall health.

    Please add the following potentially life-saving information to your blog – not everyone reads the Comments. This was already raised by two readers below (Kathryn Finn-Blume, and Susan V, who both wrote very articulately about their bowel cancer diagnoses (and also provided other helpful and accurate information: read their comments below).

    About blood in poop/stool: ANY blood, whether bright red blood even just on the toilet paper, dark red blood, or tarry-black or very dark brown blood (the latter two are hard to even identify as blood, but they are) should be investigated by a doctor. Bright red blood CAN be from benign anal causes such as hemorrhoids or anal fissures. However, it can also be from anal and rectal tumors, from actively bleeding tumors higher up in the colon, from inflammatory bowel disease, from certain medications, and from some infections. In those more serious conditions the bright red blood may be mixed with stool, but not always. Just because you have hemorrhoids which produce bright red blood doesn’t mean you can’t get one of these other disorders!

    As reader Kathryn Finn-Blume points out below, a change in the diameter of the stool (thinning) or a big change in your usual bowel habit without change in diet or activity, or the presence of mucous, are all additional reasons to see a doctor.

    As another reader (Nicola) pointed out, red coloration of stool can also result from eating beets. So review your dietary history before panicking!

    Thanks again for your great blog.

  17. You are awesome!! I am a colon hydrotherapist and I LOVE the way you talk about these subjects. Thank you for all that you do on getting the good word out!
    Smiles
    Janelle

  18. Kinga says:

    Hello Kris. Can you please do a post on kombucha ? A friend brought me a skobie and I’m a little scared of it :S
    It feeds on white sugar, but isn’t that bad for you? I’m trying to eliminate white processed sugar as much as I possibly can. Would love your input. xo kinga

  19. Jennifer says:

    I too love talking turd, except not that word. Haha it rhymes. I so want everyone to have smooth, happy, daily bowel movements like I do. For me, daily smoothies for breakfast have been a savior. But mainly, switching to a plant based diet has really regulated me. Plus, I love me some home enemas now and again (once per season on average). Clean it out!

  20. Marty says:

    Hi Kris,
    I love to talk poop myself so I love your poop-erations! It always reminds me to be consistant, which I’m not! I love veggies, and some junk food too. I end upon and off the constipation wagon. Thanks for reminder to focus on my fiber intake daily!

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