There are three important aspects of your poop that can provide insight about your health: frequency, form, and color.
- Frequency. It is normal to have at least one complete bowel movement per day – complete means feeling like your bowels have fully emptied and have not just partially eliminated. For some people, it is normal to have two or three bowel movements a day. This is probably due to a faster metabolism, higher intake, consuming more plant fiber, or having a better bacteria count in their gut.
- Form. (see the Bristol Chart below)
Type 1: Separate hard lumps, like nuts / pellets that are hard to pass
Type 2: Sausage shaped but lumpy (like all those little nuts / pellets are lumped together)
Type 3: Like a sausage but with cracks on the surface
Type 4: Like a sausage or snake, smooth and soft (toothpaste consistency)*
Type 5: Soft blobs with clear cut edges, passes almost too easily
Type 6: Fluffy pieces with ragged edges; a mushy stool
Type 7: Watery, no solid pieces, entirely liquid*Type 4 is the form of a normal, healthy stool. However, if your stools fall higher than a 4 and are too loose, talk to your doctor to find out what could be going on (or get a stool analysis). Also, try including or increasing bananas, rice, apples, or tea. These foods contain tannins that help firm up stool.If your stools fall lower than a 4 and are too hard, again talk to your doctor. Also, make sure you are properly hydrated and try eating pears, prunes, chia seeds, or other nuts and seeds to get things moving. You can also supplement with magnesium and/or a soil based probiotic to help regulate bowel movements. - Color. Normal stools are medium to dark brown in color. If your stool is black, it could indicate bleeding in the upper GI tract, which calls for immediate attention from a doctor. Yellow, green, or tan stools indicate fat malabsorption and digestion. This is another issue that should be addressed with a doctor to figure out what is going on. However, keep in mind that if you do eat beets, they will color your stool, which is normal and somewhat fascinating.
5 Tips on How to Have a Great Poop
- Eat a Healthy Diet. Focus on consuming healthy foods with lots of plant fiber (aim for nine servings of leafy greens, root and cruciferous vegetables, and fresh fruit per day). Whole grains are also a great source of fiber and healthy fats keep your digestive system lubricated.
- Position. The way you sit on the toilet plays a role in passing stool. When you are sitting, the rectum is kinked, causing strain to poop. Squatting is a more ideal position to keep the rectum straight, making passing a stool easy. Elevate your legs to recreate squatting position by using a waste basket or stool. It’s so important, that even this has been created.
- Time. Make time to poop every day – ideally 15 minutes every morning to go. It may be easy for some people, but for those with chronic constipation, this can be a good way to get the body in a routine of pooping every morning.
- Exercise. If you want to get things moving, you got to get moving! Exercise stimulates the muscles and nerves in the gut to work better. The bowel responds even more when you’re in a consistent routine and do it at the same time each day. Just another reason to stay active!
- Drink plenty of fluids (especially water!). Water moves everything along in our system. The large intestine needs water to form stool and stool itself is 75% water. Studies show those who are well hydrated are less likely to struggle with constipation. Remember your goal is 1/2 oz-1 oz per pound of body weight per day. The more you exercise and sweat, the more you need (ex: 140 lbs = 70 – 140 oz per day. 33oz = 1 Liter. 2-4 Liters per day).
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