Nutritionists have to get pretty in-depth when talking to their clients about bowel movements. They tend to get a bit uncomfortable about it and then say they are “normal.” But what exactly is “normal” when some clients are going three times a day, and some are going three times a week? Yes, everybody poops, but the frequency varies wildly from one individual to the next. Many healthcare practitioners state that anywhere between three times a week and up to three times a day is a normal range; what exactly is the ideal range? Is there a “right amount” of poop?
Research suggests bowel movement frequency is linked to long-term health, and it turns out that how often people go to the bathroom can have a large influence on one’s physiology and health. Our stool can tell us a lot about our health, which is why it is important to talk about it!
Understanding the Study on Bowel Movement Frequency
Research teams categorized how often people reported bowel movements into four groups: constipation, low-normal, high-normal, and diarrhea. They then looked for connections between these and factors like age, genetics, gut bacteria, blood components, and plasma chemistry.
Previous studies show that how often a person has a bowel movement affects their gut health. If stool stays in the gut for too long, microbes use up the fiber, which turns into short-chain fatty acids. When the fiber is gone, they start breaking down proteins, which can produce toxins that might get into the bloodstream.
Substances in blood and plasma can be related to how often people need to go to the bathroom, suggesting a link between bowel health and the risk of chronic diseases. For instance, waste products from protein breakdown by gut bacteria can damage the kidneys and are found more in people with constipation. On the other hand, signs of liver damage are higher in those who have diarrhea.
The researchers found that the types of bacteria in the gut can indicate how often someone has experienced bowel movements and that healthy bacteria that break down fiber do best when they do have bowel movements about once or twice a day.
What is considered a normal amount of poop?
Constipated (1-2 bowel movements per week)
Low-normal (3-6 per week)
High-normal (1-3 per day)
Diarrhea (anything higher than the above)
How often should I have a bowel movement?
Some studies suggest that pooping once or twice a day is ideal, fitting into the high-normal range. People who have a bowel movement this often seem to have healthy gut bacteria, meaning their gut microbiomes are similar.
Impact of Bowel Movement Frequency on Organ Health
When a person doesn’t have bowel movements often, waste stays in their gut for too long, which can lead to health issues. Normally, the bacteria in the gut use dietary fiber to make helpful fatty acids. But if the fiber runs out, they start breaking down proteins, which can allow toxins into the bloodstream.
These harmful substances might explain the connection between gut health and the risk of chronic diseases. The study found that people with constipation often had more protein breakdown products in their blood, which can harm kidneys. On the other hand, those with diarrhea showed blood chemistry patterns linked to liver damage.
What do unhealthy bowel movements look like?
Healthy poop is usually medium to dark brown due to a pigment called bilirubin, which comes from breaking down red blood cells. It has a strong smell from bacteria in the waste and should be pain-free to pass with minimal effort. The texture should be soft to firm, often coming out in a single piece or a few smaller pieces, shaped like a sausage because of the intestines.
Any changes in smell, texture, frequency, or color, should be noted as they can signal an issue:
- Brown is the normal color, but greenish-brown is also okay.
- Black poop might mean there’s bleeding in the stomach or intestines, but it can also happen if a person eats a lot of black-colored food.
- White, gray, or pale poop might show liver or gallbladder problems or could be due to certain medicines.
- Green poop can come from eating lots of spinach or avocado, or it might mean there’s too much bile.
- Red poop could be from eating red foods or might be a sign of bleeding in the lower intestines, like from hemorrhoids.
- Orange poop might happen if the bile ducts are blocked or from eating lots of orange foods high in beta-carotene or from some medications.
- Yellow poop, especially if it’s greasy, might mean there’s too much fat due to digestion issues.
If poop color changes last more than two weeks, or if it’s red or black, it’s important to see a doctor.
The Gut Microbiome and its Importance in Human Health
The microbiome is spread across different organs and tissues of the human body, but the most important and best studied is the gut microbiome, which has over 1000 different bacteria.
The gut microbiome is made up of the bacteria in the gut and the environment they live in and is important for many aspects of human health. A gut microbiome imbalance is known as gut dysbiosis. This is associated with some major causes of human morbidity and mortality, as the production of several metabolites from the gut microbiome influences the immune system, brain, lung, heart, and metabolism.
Changes in the gut microbiome are associated with diseases, but it is often unknown whether these are a cause or an effect.
There are connections between the gut microbiome and various body organs. When there’s an imbalance in the gut, it can lead to health problems. For example:
- The gut-brain axis can cause stress, anxiety, depression, and other mental health issues
- The gut-endocrine axis affects metabolism and hormones.
- The gut-heart axis can lead to heart problems and high blood pressure.
- The gut-lung axis can cause issues like lung disease.
- The gut-liver axis can result in liver problems.
- The gut-pancreas axis can lead to diabetes.
- The gut-bone axis affects bone health, leading to conditions like osteoporosis.
- The gut-muscle axis can cause muscle weakness.
- The gut-skin axis can lead to skin problems like acne and wrinkles.
- The gut-reproductive axis can affect fertility and cause reproductive issues.
- The gut-kidney axis can result in kidney diseases, and the gut-bladder axis can cause urinary problems.
What can change the gut microbiome?
In addition to age, things like diet, genetics, exercise, smoking, and medications can change the gut microbiome. Drugs can have a strong impact on the microbiome’s makeup, with antibiotics possibly damaging it.
Lifestyle Tips for Healthy Bowel Movements
So, now that the ideal amount of healthy poop has been revealed, how can people get there? Eating a fiber-rich diet, staying hydrated, and regular movement can help people to become more regular. However, it can be a tough road for some people to get from a bowel movement three times a week to one a day, and a mix of strategy and patience is key to getting there. Here are some things that have been helpful:
Go to the bathroom at a regular time daily.
Developing regular and predictable bowel habits can be beneficial. Try to find a good time each day to relax on the toilet. It could help to attempt a bowel movement about 30 minutes to an hour after eating, as this is when the colon is naturally more active. Gentle stretching or taking a walk may also encourage the bowels to move.
Don’t strain.
When constipated, people often push hard to get things moving. While some pressure helps, straining can make the muscles around the anus tighten, making it harder to poop. Instead, try taking a deep breath into the belly and slowly exhale. This can keep muscles relaxed while the belly gently pushes down.
Use a stool under the feet.
Before toilets existed, people squatted to go to the bathroom. This position, with knees above the hips, relaxes the muscles around the rectum and anus, making it easier to poop. The same position can be achieved by placing a low platform under the feet while sitting to lift the knees. Use any suitable platform or buy one specifically made for this purpose. It’s a simple way to make bowel movements easier.
Increase fiber and fluids.
Fiber has many health benefits, and one of them is that it can aid with both diarrhea and constipation. Soluble fiber soaks up water in the digestive tract, increasing the stool’s weight and size and softening it, making it easier to pass. Adults should aim to eat 25-35 grams of fiber each day. Most people don’t eat enough fiber, but it’s important not to add too much too quickly, as the body needs time to adjust. Supplement the fiber with plenty of water or other non-caffeinated drinks.
Additional Healthy Bowel Habits
- Eat meals (breakfast, lunch, and dinner) at the same time each day. The body works better when it gets food at regular times.
- Breakfast is really important for getting the system started. Don’t skip it!
- Limit caffeine because it can dehydrate and make the stools harder.
- Exercise every day. It helps things move along in the body, especially when it is done at the same time daily.
- Find the best time of day to have a bowel movement. This is usually about 30 minutes to an hour after breakfast or lunch. These times are good because the body uses a natural reaction to eating to help the process. Make sure there is enough time and easy access to a bathroom.
Treating Gut Dysbiosis
Treating dysbiosis depends on what is causing it. If a disease or condition is the reason, treatment will be for that specific issue. If the environment or lifestyle contributes, a healthcare practitioner can help make changes.
If there is an infection or too much growth of certain microorganisms, a doctor might use antibiotics, antivirals, or antifungals to treat it. These medicines can reduce the infection, but they might also affect the good microorganisms. Some microbiomes recover after treatment, but others might need extra care to regain their variety and health, such as probiotics or targeted nutrition therapy.
Some healthcare providers may prescribe an anti-constipation product such as Prudac or a treatment for chronic diarrhea such as Imodium.
What kind of diet heals the gut?
Eat a variety of plant-based foods to boost gut health naturally. Different gut bacteria need a variety of plant fibers and nutrients to grow, so a mixed diet helps the gut bacteria thrive. Whole plant foods usually reduce inflammation, creating a better environment for good bacteria in the gut.
