Why is pooping important?

Let's talk about what our fecal matter (poop) is made up of. It consists of food particles that we don’t need, metabolic waste which includes toxins and hormones, as well as bacteria. 

Ideal transit time is 18-24 hours - aka pooping 1 x day. Think of it as food in- garbage out. An easy way to track your transit time is by the beet test:eat a ton of beets and when your poop comes out red then that is your transit time (also I would think this could be tracked with corn but it depends on how much you chew). 

If we don’t take out the garbage on a regular basis we get reabsorption of some of the bacteria and hormones. These then get reabsorbed and our liver has to process them all over again. In the case with estrogen reabsorption can cause estrogen dominance in the body which can lead to additional issues. 

If we have consistent loose stool this can cause dehydration because the water is not absorbed in the large intestine. Also if the transit time is very short this can also mean that you are not absorbing the nutrients from your food. A lot of absorption happens in the small intestine aka B vitamins, minerals, fat, fat soluble vitamins, proteins, cholesterol and more.

What is normal poop?

This is a big question and it can be true that everyone has their own normal but here are some general guidelines:

Frequency: As mentioned it is optimal to poop once per day but can be normal to poop up to three times per day. 

Smell: normal poop should not smell extremely foul.  If it does, it could mean that your body has not emulsified fat well and can lead to a more smelly poop. If you poop is foul smelling consistently it may also be a sign of lack of healthy bacteria in your gut. 

Shape: Ideally there is not much shape to your poop (besides it looking like a torpedo). If you poop small nuggets it could be a sign of constipation and not enough soluble fiber. If it is watery it could be not enough insoluble fiber, a sign of an infection or sensitivity to food. 

Color: Ideally shades of brown is what you want which can range from light to dark. Colors like black or red can indicate bleeding in parts of the gut lining (unless you just ate a ton of beets); green/yellow color can indicate bile or gallbladder issues; white can indicate pancreas or liver disease. With changes in your poop color - consider what you ate (dies and highly pigmented foods can affect this). If these changes are consistent/frequent it's time to talk to your doctor. 

Straining: you should not have to strain to poop! This is a sign of constipation and can cause hemorrhoids. Using a squatty potty can be helpful for this to get your body in the correct physical position for having a bowel movement.

Wiping: if you find that you have to wipe multiple times this can mean that you have a lot of fat in your stool (making sure you are evacuating completely is also an important factor here). If this continues to happen on a regular basis no matter the meal, this could be telling of fat malabsorption and/or limited nutrients absorption. 

Take a look at the Brisol Stool Form Scale to get a visual. Types 3 and 4 are considered normal.

What are some reasons my poop might be off?

There can be many reasons for your poop to be off and if it is a consistent issue it is important to get to the bottom of it.

• There can be dysbiosis aka your gut microbiome is imbalanced as I talked about in my probiotics blog post.

• You can be allergic to some of the food you are eating: this can cause damage to your gut lining because it evokes an immune response.

• There may be over the counter and/or prescription drugs that you are taking that can cause disturbance of the gut and microbiome (ie: NSAIDs, birth control pill, steroids etc)

• Alcohol can be a culprit similar to ways we use an alcohol wipe to sterilize surfaces. Alcohol can mess with our microbiome as well (morning after drinking poop anyone?)

• Stress can be connected to killing good bacteria causing damage to the gut

• Environmental contaminants, infections and/or parasites can be the culprit

How can I improve my transit time?

Fiber is a huge part of transit time. 

If you have a very short transit time - aka loose stool or diarrhea - it may help to increase the amount of insoluble fiber to add bulk to your stool. Insoluble foods include brown rice, root veggies, beans, lentils, nuts and seeds. Be aware that these foods can be abrasive if you have inflammatory bowel disease and are in a flare up or an inflamed state. 

If you have a long transit time (2 days +) you may want to consider adding more soluble fiber. Soluble fiber is soothing to the gut, soaks up the toxins that need to be eliminated and can decrease constipation.  Examples of these foods are apples, oats, citrus fruits, chia seeds, bananas, garlic and many more. These foods can dissolve in water and are fermented (broken down) by the gut bacteria making them prebiotic foods that help feed the good bacteria in your gut.

Another key to good bowel movements is drinking enough water. We need water to help move everything along (ideally half your body weight in ounces per day, more if you exercise). If you feel like you are doing everything right, try adding more water in each day and see if that does the trick.

If you have questions or concerns about your poop let me know and comment below. If you feel like you could use some additional support with these dietary changes apply to work with me and let's see if coaching is right for you!