Let’s crack the lid on the toilet and talk about poop.

If you’re already feeling uncomfortable, don’t get your panties in a bunch.  Believe it or not, poop is one of the most important indicators of a properly functioning gut. That’s right, poop is your up-close-and-personal view into your health. So let’s get up close and personal, shall we?

This educational (and entertaining) video provides a brief summary of the written content in this post.

The Truth on Poop

Poop is mostly water (75%). The rest is a combination of fiber, bacteria, and cells – the leftovers from digestion.

The Snapshot

I remember sitting in my first appointment with a naturopathic doctor a few years ago, and she asked me to describe my bowel movements…

“Compare it to a banana.”

So, picture a ripe banana – not too firm, not too soft.  Got it?

If you’re not a regular observer of the toilet, it’s time to stop, look, and listen before you flush. Let’s take a close look at the characteristics of healthy poop.

Color

Medium to light brown is healthy.

White, pale or gray stools may indicate a lack of bile.

Yellow stools can be caused by an infection or gallbladder problem.

Black or red stools may mean bleeding in the GI tract, but blood in the poop may also be the result of hemorrhoids. If you strain too much while pooping, they may bleed and you could see bright red blood in the toilet, on the poop, or on the toilet paper. Mucus in the stool can mean inflammation in the bowel, and it would be a good idea to see your doctor. If your poop is an unhealthy color, you should check with your physician to look into the problem.

Smell

OK, it may not smell fantastic, but it shouldn’t be repulsive.

Shape

A gold-star poop is similar to a smooth, ripe banana. It should be formed into one long S-shape (which is the same shape as your lower intestine). Hard lumps, pieces, or pasty and difficult to clean off poop are warning signs. Fiber causes poop to bulk, and works like a glue to keep it together. If your poop is soft (like banana soft serve), it may be related to food allergies or intolerances.

Size

One-two inches in diameter and up to 18 inches long. Very narrow poop may be a sign of a bowel obstruction or tumor. Every once in a while may not be a cause for concern, but if they continue, you should check with your physician.

Sound

The perfect poop diver is a quiet and gentle sinker. No floaters, and no cannonball splashes… your doopa shouldn’t need a shower after you poop!

How Often Should You Go?

Normal bowel movements can vary, but 3 per day to 3 per week is quite normal. If you go more than 4 times per day, or less than 3 times per week, you should check with your doctor. Pooping should be easy. If you have to push, strain, or make funny faces, something may be a bit off in your body. Many things like diet, stress, travel, medications, and hormones can cause changes in your poop. Do you have regularly have sudden changes in your bowel habits? Take notice.

How to Get Good Poop

For healthy poop, just remember POOP: Probiotics, Outdoor Squat, On the Move, Pure Water

P: Probiotics

A healthy balance of gut flora results in regular bowel movements and healthy poops.  The gut is home to millions of bacteria that help break down food and nutrients.  Take a high quality probiotic supplement, eat fermented foods (kimchi, sauerkraut, kombucha), and be sure to eat plenty of fiber.

O: Outdoor Squat

Have you ever had to ‘go’ out in the woods?  You probably found a cozy spot against a tree, dug a hole, and took a squat.  Squatting instead of sitting in order to move your bowels actually puts your pelvis into natural and optimal alignment, relaxes pelvic muscles, and encourages pooping without straining. If you’re indoors, try putting a stool underneath your feet when you’re on the toilet.

O: On the Move

You may get a workout with the outdoor squat, but regularly moving your body and exercising is key to having regular and happy bowel movements.  Going for a walk and doing yoga can help if you’re constipated, but keep it up on a regular basis to see long-term effects.

P: Pure Water 

Hydrating with good, clean, pure water is simple and important.  If you’re increasing your fiber intake, you’ll have to increase fluids too or you may end up with overly firm or stubborn bananas (ouch!).  Looking at your pee is a good indicator of hydration – it should be no darker than a pale yellow if you’re well-hydrated.

Other Tips:

• Food Allergies may be the reason for unhealthy poop.  If there are problems in the gut due to inflammation from food allergies or intolerances, other health issues may follow because it all starts there.  Check with your doctor about getting tested.  You can read more in this post I wrote about food allergies.
• Fiber in your diet through vegetables, fruits, beans/legumes, and whole grains will help add bulk and smoothness to your poop. Fiber absorbs water and forms a gel in your intestines, and sweeps out the intestines to keep things moving along.  You can also try psyllium husk as a periodic supplement or as part of a detox.

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