When it comes to health, examining what goes into your mouth is important but examining what comes out the other end should not be underestimated either. The size, shape, color, smell and frequency of your poo can tell you a lot about you and what is going on internally. By taking a quick peak at your poop you can detect signs of dehydration, a lack of fiber, intestinal inflammation, malabsorption, gallbladder issues, lack of enzymes, infections and more. This in turn can help you to determine what dietary or lifestyle adjustments are required in order to resolve these underlying problems.
Many people have less than perfect bowel movements on a regular basis and are either dealing with constipation or loose stools, sometimes both. Among expats and frequent travellers this is even more common. Rather than to ignore these signs and symptoms of underlying imbalances, let’s have a look at some simple things to watch out for, what they mean and what you can do to poop like a pro.
Size & shape
Not everyone is comfortable looking at their poop, let alone discussing it. Many of my clients need a little nudge to get started and the Bristol Stool Chart comes in very handy here. It is a visual representation of 7 different types of stool, which allows you to label your poop.
Perfect poop looks like type 3 or 4. It should be smooth, soft and shaped like a torpedo or a sausage and it should be easy to pass. Think a soft smooth descent into the toilet bowl without much of a splash or sound.
Type 1 or 2, which tend to cause more of a splash and are difficult and sometimes painful to pass, are a sign of constipation, a lack of beneficial gut bacteria or even stress. They can point at a lack of water, lack of fiber rich foods, a need for physical movement as well as pre- and probiotic rich foods.
Type 6 or 7 are signs of rapid transit time which means your body does not have enough time to draw out nutrients and water. These types point towards dehydration, intestinal inflammation, perhaps infections or even stress. If these types of diarrhea are continuing for a long time you will want to do some deeper investigation into infections, underlying inflammatory conditions, food intolerances or an otherwise compromised digestive function.
Frequency
Believe it or not, but an ideal frequency for number two is anywhere between 1 to 3 times a day. Anything less than once a day is a sign that things aren’t moving through fast enough.
The reason that is a potential problem is that the longer your foods lingers in the digestive tract, the more it gets impacted which makes it difficult to eliminate. Additionally, your liver is continuously processing toxins and releasing them into the digestive tract for elimination. These toxins are absorbed back into the bloodstream if you are not eliminating regularly.
Anything more than 3 times a day is a sign that food is moving through too quickly which leaves our body without enough time to break down and absorb nutrients from our food. If this happens all the time, you may be dealing with food intolerances, an infection, ongoing high stress levels or an otherwise compromised digestive system.
Color
Normal poop is brown. This is a result of bile, which is naturally green but changes color as it travels through the digestive tract and is metabolized by bacteria and enzymes.
Green poop can be a result of eating lots of green foods such as leafy vegetables. Similarly, certain medications such as iron supplements can cause a green color.
White or gray poop is usually caused by a lack of bile and possible bile duct obstruction because of gallstones. In Crohn’s, which is an inflammatory bowel disease, it is possible to see white mucus on top of otherwise normal colored stool. Certain antacid medications can cause light, clay colored stools.
Yellow poop can also indicate bile shortage, which may indicate issues with the gallbladder, or insufficient enzymes that help to break down food. Additionally certain types of infections such as Giardia Lamblia can cause yellow diarrhea.
Black poop can be a result of certain medications, like iron tablets or Pepto-Bismol or even foods such as black licorice. If there is no such link to medications or food it could be a sign of bleeding in the upper intestinal part of the GI tract and would warrant a visit to your doctor.
Red poop can be caused by certain foods such as beetroot or food coloring. It can also be an indication of bleeding in the lower GI tract from hemorrhoids, fissures, or diverticulosis. Best to take this to a doctor as well.
Odor
Poop doesn’t smell like roses. It has an unpleasant scent but should never be horribly offensive. If it repeatedly smells like someone released a stink bomb in your bathroom you may need to investigate for infections, bacterial dysbiosis, malabsorption and other upstream issues with different stages of digestion.
How to poop like a pro
1. Squat
By sitting on a toilet we create a “kink” in our digestive tract, which makes full elimination difficult. Our bodies are supposed to be in a squatted position for easy elimination.
The easiest way to do this is to place a little stool in front of your toilet to elevate your legs and lean a little forward.
2. Drink plenty of water
Start your day with a glass of warm water, with or without lemon and continue to drink at least 8 glasses of water a day in order to stay hydrated. This helps with gut motility and healthy bowel movements.
3. Eat plenty of fiber rich foods
By eating a varied diet with plenty of plant foods you help to increase stool bulk and move material through the digestive system faster.
4. Eliminate inflammatory foods
Certain foods such as sugar, gluten and conventional dairy promote intestinal inflammation. If you are experiencing less than perfect poops, you want to eliminate these foods. Additionally there may be other foods that you are sensitive to and that are unknowingly contributing to less than perfect bowel movements. Try food journaling to make some connections.
5. Eat probiotics
An overgrowth of bad bacteria and not enough good ones can play a big role in digestive issues. By introducing beneficial bacteria, either through fermented foods such as homemade yoghurt, water kefir, sauerkraut, kimchi etc. or a probiotic supplement you can help rebalance your gut flora and intestinal health.
6. Manage your stress levels
There is an important connection between our gut and our brain. High levels of stress can have an immediate effect on our digestion causing changes in our bowel movement. Try to find ways to relax and unwind and get sufficient rest.
7. Exercise
Regular exercise helps stimulate your digestive system. Including regular movement in your day will help with regularity.
It is important to mention that these are general guidelines and that everyone is different. While these tips are helpful for most people, there may be instances where a much more personalized approach is necessary. A severely compromised gut, for example, may not be ready for high amounts of fiber. Similarly, certain conditions such as SIBO or yeast overgrowth may need to be resolved before introducing standard probiotics or even fermented foods.
In working with clients I use a unique approach that allows for a highly personalised approach to resolving digestive and other issues. You can read more about my approach here.
Don’t underestimate the importance of a healthy digestion. Having consistently less than perfect poops are an indication of underlying imbalances which can have a ripple effect on your health in many different ways.
If you feel you need help in resolving your digestive issues, let’s talk. You can set up a free Discovery Session with me here.
Be well!
Monique
