Unpacking the Taboo: The Scoop on Poop

It’s a fact of life, everyone poops. It is a natural and mandatory part of human life. Long periods without bowel movements can have major, sometimes life-threatening consequences. Gastroenterologist Ian Lustbader of New York University Langone Health states, “If you’re eating and not pooping, the colon can become dangerously distended, a condition called megacolon.”¹ Megacolon happens when your feces becomes hard and impacted potentially leading to a ruptured bowel. A ruptured or perforated bowel has an overall mortality rate of 30%². Needless to say, pooping is important and it is not something to feel ashamed or insecure about. Let’s dive into the scoop on poop.

The Scoop on Poop – Patterns of Poop

Everyone indeed poops, however, not everyone’s bowel movement looks the same. We’re going to discuss each different type of bowel movement and what it could be saying about your diet and lifestyle. Here’s the scoop on poop.

Diarrhea

Admittedly one of the least fun bowel movement patterns. Often diarrhea is a temporary bodily response to something that did not agree with the body. It’s safe to assume we have all made the mistake of trying a questionable restaurant and paying the price in the bathroom afterwards. In these cases, diarrhea is a natural response to rid the body of the unwelcomed invader. This should resolve on its own. Daily diarrhea lasting 4 or more weeks is considered to be a chronic condition and could be a sign of something serious.

There are a large number of things that can cause chronic diarrhea. It could be a sign of common issues such as lactose intolerance, irritable bowel syndrome, medication side effects, or consumption of sugar alcohols. It could also be a sign of major issues such as Crohn’s disease, ulcerative colitis, or even colon cancer and lymphoma. If you are experiencing chronic diarrhea you need to speak with your physician to determine the cause.

Constipation/Hard Stools

Constipation is the inability to have an easy bowel movement. As mentioned previously, going long periods without pooping can be very dangerous and could put you in a life-threatening situation. If you have been constipated for more than a week, it is time to seek medical attention.

Several things can cause constipation or hard stools:

• Alcohol
• Gluten
• Diary
• Grains
• Vitamin D deficiency³
• Dehydration
• Excess fiber

The solution to constipation may be as simple and short-term as taking an oral laxative. However, if constipation persists it may be necessary to make lifestyle and dietary changes. Try adding more physical activity to your day. Walking, especially after meals, gets the digestive system moving and could aid in more frequent bowel movements.

Drinking more water every day is also a great way to help get things moving. Gastroenterologist Sarah Malik states, “Water is necessary for all your organs, so your colon will pull out water from your food to deliver to your heart, brain, and lungs.”⁴ When you’re not drinking enough the colon will hold onto any water it receives, thus leading to hard stools and constipation.

Nutritional Solutions For Constipation

In many cases, nutrient deficiencies can cause constipation. Adding a vitamin supplement to your daily routine may help. Vitamin D, C, B12, and magnesium oxide have been found to help relieve constipation symptoms over time. It may also be helpful to reduce or eliminate fiber intake. Dietary fiber has been associated with bloating, hard stools, and painful bowel movements. A 2012 study by the World Journal of Gastroenterology found that individuals consuming less or no fiber had better bowel movements, reduced gas and bloating, and had minimal to no constipation⁵.

Although this goes against conventional wisdom, it makes a lot of sense. The body cannot digest fiber. Consuming indigestible foods is naturally going to cause issues in the body such as abdominal pain, cramps, bloating, and uncomfortable bowel movements. The entirety of dietary fiber is turned into waste because the body has no use for it. Fiber also absorbs large amounts of water. Both of these aspects of fiber often result in large, hard stools that can be painful, if not impossible for the body to eliminate.

Large Stools/Frequent Bowels Movements

Your poo is a direct reflection of your diet. As your food works its way through the digestive system, the body pulls out every nutrient it needs for bodily functions and maintenance – such as cellular repair. If you’re having large stools or multiple bowel movements per day this is a clear visual that you’re body is not using what you’re eating. If the bulk of your diet comes from the middle aisles of the grocery store it’s likely that you’re not eating foods that the body has any use for.

Replacing processed food with whole food such as meats (especially fatty meats), dairy (if you tolerate dairy), fruits, and vegetables will provide your body with the vitamins and minerals it needs to thrive. Try to stick to the outer aisles of the grocery store for the majority of your dietary needs. Once the empty calories have been removed from your diet your bowel movements should become smaller, easier to pass, and less frequent.

Small Stools/Infrequent Bowel Movements

Small or infrequent bowel movements are likely the least worrisome of all stool patterns. If you are eating healthy whole foods and drinking enough water, a small bowel movement is a sign that your body is using everything you’re ingesting. When your body can use the food you eat there will not be much left over that needs to be removed as waste. In this situation, it is normal to have a small bowel movement every 1-3 days as there is less waste in your digestive tract to get rid of. So, if this is you, congratulations! You’ve won the poo game!

Small, infrequent bowel movements may be an issue if you are consuming ultra-processed foods or foods high in fiber. Both of these types of food will result in higher waste production. If you’re not eliminating this waste routinely and fully it could be a sign of impending constipation. Your comfort level will also tell you if your small bowel movements are normal. If you’re feeling bloated, crampy, low energy, or just generally uncomfortable, it could be a sign that you’re not pooping enough. Refer to the constipation portion of this article to learn ways to reduce constipation and when to see a doctor.

“Floaters”

After a bowel movement, many of us have turned around to find that our stool is floating in the toilet. Like large/frequent stools, these little poo bobbers are a clear sign of a lackluster diet. Stool is denser than water and should sink. However, if you’re consuming too much fiber, not eating enough nutrient-dense foods, or are consuming foods, such as vegetables, that cause a lot of trapped gas in the digestive tract it could result in floating stool⁶. Try reducing vegetable intake and adding nutrient-dense foods such as liver and eggs (with the yolk) to your diet⁷. This should help eliminate those pesky poo bobbers.

Smelly Stools

Now, don’t panic, all bowel movements smell. Stool is waste that is being removed from the body. It’s normal for it to have a bit of an odor. If your bowel movements smell like a bushel of lavender blooms, it may be time to see a doctor. However, the opposite is also true. If after a bowel movement, you find the need to tell people to evacuate the area and bring in a hazmat team, there may be an issue.

If your diet consists of empty calories such as fast food or ultra-process food this is likely the cause of your nuclear poos. The food you’re eating does not agree with your body and should be limited or ideally eliminated. Smelly bowel movements are also the result of malabsorption. Your body is not absorbing the nutrients from your diet, which could be a sign of damage to the small intestine, insufficient pancreatic enzymes, liver disease, and many other conditions. If you’re eating a clean, whole-food diet and still find yourself searching for a gas mask after a bowel movement, it may be time to speak with a doctor.

What’s the Ideal Poo?

Now that you have an understanding of the less-than-ideal poo, what does the model poo look like? It is important to mention that bowel movements vary from person to person. Metabolic rate and organ health play a large role in an individual’s bowel movements. The ideal poo for most people will be moderately sized, good consistency (not too hard or too soft), comfortable, bowel movements every 1-3 days. Ideal poo consistency does not require much wiping and does not typically stick to the side of the toilet. Although minimum sticking every couple of poos is normal, especially if you have a low-flow, water-saving toilet.

It is very important to note that if you’re having painful, bloody, off-colored (any color besides brown) or mucousy stools it is time to schedule an appointment with your doctor. This is not normal and could be a sign of an underlying condition. If you have any concerns regarding your bowel movements, never be afraid or embarrassed to speak with your physician.

Supporting Research

1. Pappas, S. (2018, March 1). What happens if you don’t poop for 40 days? LiveScience. https://www.livescience.com/61894-what-happens-if-you-dont-poop.html ↩︎
2. Shin R, Lee SM, Sohn B, Lee DW, Song I, Chai YJ, Lee HW, Ahn HS, Jung IM, Chung JK, Heo SC. Predictors of Morbidity and Mortality After Surgery for Intestinal Perforation. Ann Coloproctol. 2016 Dec;32(6):221-227. doi: 10.3393/ac.2016.32.6.221. Epub 2016 Dec 31. PMID: 28119865; PMCID: PMC5256250. ↩︎
3. Panarese A, Pesce F, Porcelli P, Riezzo G, Iacovazzi PA, Leone CM, De Carne M, Rinaldi CM, Shahini E. Chronic functional constipation is strongly linked to vitamin D deficiency. World J Gastroenterol. 2019 Apr 14;25(14):1729-1740. doi: 10.3748/wjg.v25.i14.1729. PMID: 31011257; PMCID: PMC6465937. ↩︎
4. Nebraska Medicine. (n.d.). Gastrointestinal care: Nebraska medicine Omaha, NE. Nebraska Medicine. https://www.nebraskamed.com/gastrointestinal-care ↩︎
5. Ho KS, Tan CY, Mohd Daud MA, Seow-Choen F. Stopping or reducing dietary fiber intake reduces constipation and its associated symptoms. World J Gastroenterol. 2012 Sep 7;18(33):4593-6. doi: 10.3748/wjg.v18.i33.4593. PMID: 22969234; PMCID: PMC3435786. ↩︎
6. Khatri, MD, M. (2023, May 23). Why do stools float sometimes?. WebMD. https://www.webmd.com/digestive-disorders/what-to-know-about-floating-stools
   ↩︎
7. The Meat Of The Matter: Understanding The Carnivore Diet. Human Health Co. (2024b, May 2). https://humanhealthco.com/the-meat-of-the-matter-understanding-the-carnivore-diet/ ↩︎