What Your Poop Reveals About Your Health

One of the best clues about your digestive health is in your toilet. 

Your poop reveals a lot about the health of your GI (gastrointestinal) tract, including your microbiome, food tolerance, and beyond! It can provide clues about seemingly unrelated symptoms like skin rashes, breakouts, headaches, and inflammation.  

But let’s face it, talking about poop can definitely be awkward. Especially if there’s something “unusual” going on. 

Unless you’re the parent of a toddler who has just mastered “going potty,” poop is probably not a hot topic in your household.

Poop tells a story

Did you know, that frequency aside, the composition of what you deposit into the toilet has important implications for health?

Features —such as the size, color, shape, odor, and consistency indicate how well the gastrointestinal (GI) tract is functioning. Those same features also provide clues about how your body is ready to resist threats of infection or even more serious diseases metabolic, autoimmune disease or digestive or malabsorption disorders.

To give you an idea of what healthy, normal stool looks like, check out the Bristol Stool Chart (borrowed form the Stanford Medicine Pediatric General Surgery site)

The “ideal” healthy Poo 💩

I describe the “perfect” poo (if such a thing exists) as a “sinking snake,” which means:

• Smooth, snake skin-like exterior
• Not too hard that it can’t bend
• Not so soft that it falls apart
• Sinks to the bottom of the bowel, doesn’t float

Ideally on the Bristol chart, we’re looking for a four: consistency that is not too hard, not too soft, and mostly solid.

As opposed to lumpy, pellet-like, or liquid. Normal stool color is in the light-to-medium brown range and is not offensively odorous. Also, bowel movements (BMs) should pass easily from your body to the toilet, without strain or significant effort.

Five BMs that Require Medical Attention 🚩

Unless you are aware of dietary changes or a medication that could produce the following types of stool, it’s advisable to seek medical attention if you observe the following changes in BMs.

1. Stool that is hard to pass, requires straining, or is accompanied by abdominal pain.
2. Black, tarry stool might indicate infection or GI bleeding, while bright red stool could indicate infection and/or bleeding in the GI tract or anus. Seek immediate medical attention.
3. White, pale, or grey stool could indicate problems with the liver, bile ducts, or pancreas.
4. Yellow stool could indicate serious infection or gallbladder problems.
5. Mucus in the stool can indicate inflammation, infection, or even cancer.

How Often Should You Go? 🚽

How frequently you have a BM is important, too.

The Rome IV criteria provide a standardized definition for functional constipation. Updated in 2016, these are the most current guidelines for diagnosing functional constipation. They define functional constipation as the presence of at least two of the following symptoms for the past three months, with symptom onset at least six months prior to diagnosis:

• Straining during more than 25% of defecations
• Lumpy or hard stools (Bristol Stool Form Scale types 1–2) in more than 25% of defecations
• Sensation of incomplete evacuation in more than 25% of defecations
• Sensation of anorectal obstruction or blockage in more than 25% of defecations
• Manual maneuvers to facilitate defecation (e.g., digital evacuation, support of the pelvic floor) in more than 25% of defecations
• Fewer than three spontaneous bowel movements per week

It’s important to note that while these criteria help in diagnosing functional constipation, having fewer than three bowel movements per week is considered a potential indicator of constipation.

However, although the ideal frequency of bowel movements can vary among individuals for various reasons, many health professionals consider daily bowel movements to be the optimal goal. Regardless of frequency, stools should pass without straining or discomfort.

Keep in mind, your bowel habits can vary based on factors like your diet, hydration, stress levels, sleep, exercise, hormonal changes, travel, medications, or supplements. Even environmental toxins (like nicotine or industrial pollutants) can throw things off.

If you’re not going daily—or if you’re straining or experiencing discomfort—it’s worth taking a closer look to understand what’s impacting your gut health.

How Low Should You Go?

The position you use when you go to the bathroom actually matters more than most people realize. Research shows that sitting to poop—like we do with modern toilets—can put unnecessary strain on the GI tract. In fact, some scientists suggest this sitting position might even contribute to issues like colon and pelvic floor problems over time.

Before our modern “throne,” people would squat over the ground or use pit-style toilets, which were common in many cultures and seen in some traditional homes. This natural squatting position aligns the body for easier elimination, giving the intestinal muscles and organs the mobility they need. In contrast, sitting at a 90-degree angle on a standard toilet creates more resistance, which can lead to straining and increased pressure on the rectum.

Another important thing to keep in mind: Avoid sitting on the toilet for too long. Whether it’s scrolling on your phone or just waiting it out, staying there unnecessarily can lead to increased pressure on the rectum and pelvic muscles, raising the risk of hemorrhoids and other serious complications.

For most people, making small adjustments—like elevating your feet with a Squatty Potty—can make a noticeable difference. It’s a simple change that’s especially helpful for older adults, people with limited mobility, or anyone dealing with chronic constipation.

Six strategies for Smooth Moves 

Addressing constipation sometimes take sometimes comes down to addressing some basics. Here’s a checklist to get you started:

1. Hydrate Smarter: Start your day with a glass of water, and consider adding a pinch of sea salt to help your body absorb and use water more effectively; Adding digestive bitters or teas to your water can also help support better digestion and motility.
2. Eat the Rainbow: Prioritize colorful fruits and vegetables to nourish your gut microbiome and give your body the fiber and nutrient variety it needs to maximize digestive function. You can learn more about this Rainbow philosophy HERE.
3. Incorporate Smart Fibers: Include more fiber into your diet is a good start, but focusing on motility-supporting foods like prunes, chia seeds, flaxseeds, and sources of resistant starch like rice, banana, and potatoes can be very effective.
4. Focus on Magnesium: Magnesium citrate can help soften stools and support motility. Start with 200–400 mg in the evening, adjusting as needed.
5. Move Your Body: Daily movement—like a post-meal walk—helps stimulate digestion and keep things moving.
6. consider adding Pre- and probiotics: Prebiotics fiber supplements (natural, not synthetic fibers) feed the beneficial bacteria in your gut, while probiotic supplements (also found in fermented foods like kefir, kimchi, and sauerkraut) help replenish your microbiome.

Common Misconceptions About Constipation

Let’s clear up some common myths:

• “If I’m going three times a week, I’m fine.” While three BMs per week is the clinical minimum, daily is the ideal for most people. Regularity matters for nutrient absorption and detoxification.
• “It’s just my diet.” While diet is a big piece of the puzzle, factors like stress, sleep, hydration, and gut motility are just as important. Addressing digestion holistically is key.
• “This is just how my body works.” Chronic constipation is not something to ignore—it’s a signal of deeper imbalances that can and should be addressed.
• “Probiotics will fix everything.” Probiotics are helpful for many people, but they’re not a one-size-fits-all solution. The right approach depends on your unique gut health needs and should be supplemental to a foundational healthy diet and lifestyle.

The “Bottom” Line

Your gut doesn’t just handle digestion—it lays the foundation for health. Supporting it is one of the simplest, most impactful ways to improve how you feel day to day. Small changes, like adding magnesium, eating a more colorful diet, or being mindful of hydration, can create a solid base for transformation.

If you’ve tried the basic and are still struggling with digestion or unsure where to start, you don’t have to figure it out alone. I’m here to help you connect the dots, uncover root causes, and create a personalized plan to get you feeling your best.

Need a little help in this department? Contact me for information about a consultation today.

References:

1. Sikirov, D. “Comparison of Straining During Defecation in Three Positions: Results and Implications for Human Health.” Abstract. Digestive Diseases and Sciences 48, no. 7 (July 2003): 1201-5. http://www.ncbi.nlm.nih.gov/pubmed/12870773 
2. Gupta VK, Kim M, Bakshi U, et al. A predictive index for health status using species-level gut microbiome profiling. Nat Commun. 2020;11. 
3. Vandeputte D, Falony G, Vieira-Silva S, et al. Stool consistency is strongly associated with gut microbiota richness and composition, enterotypes and bacterial growth rates. Gut. 2015;65(1):57-62. 
4. Saad R, Rao SS, Koch K, et al. Do stool form and frequency correlate with whole-gut and colonic transit? Results from a multicenter study in constipated individuals and healthy controls. Am J Gastroenterol. 2010;105(2):403-411. 
5. Falony G, Joossens M, Vieira-Silva S, et al. Population-level analysis of gut microbiome variation. Science. 2016;352(6285):560-564. 
6. Wang L, Alammar N, Singh R, et al. Gut microbial dysbiosis in the irritable bowel syndrome: A systematic review and meta-analysis of case-control studies. J Acad Nutr Diet. 2020;120(4):649-666. 
7. Takagi T, Naito Y, Inoue R, et al. Differences in gut microbiota associated with age, sex, and stool consistency in healthy Japanese subjects. J Gastroenterol. 2018;54(1):53-63.
8. Chang D, Gupta VK, Hur B, et al. Gut Microbiome Wellness Index 2 for Enhanced Health Status Prediction from Gut Microbiome Taxonomic Profiles. bioRxiv. 2023.