Health
Is your poo healthy? A nutritionist breaks it down
Your poo is one of your body's key ways of communicating with you – so don't ignore it! By paying attention you can hopefully prevent any chronic issues from arising.
By Mel Gearings
When it comes to our health, our body has a few ways of talking to us. If we can learn how to listen and speak the same language this can be our most powerful tool in preventative medicine.
Understanding what constitutes a "healthy poo" can provide valuable insights into our digestive health and overall wellbeing. No matter how many times I see a patient, I am still checking on their bowel movements each consult.
What is a healthy poo?
A healthy bowel movement is one that is:
Regular
Ideally, you should be having a bowel movement each day or at least every second day. Regularity is key to digestive health.
Well-formed
The ideal stool is soft, well-formed, and easy to pass. It should resemble a smooth, sausage-like shape – Type 3 or 4 on the Bristol Stool Chart below.
No pain and no strain
It should slide out after you have the urge to go without even having to push. It should be clean to wipe up and not too smelly and not sticky.
Brown in colour
A healthy stool is typically medium to dark brown, due to the bile produced in your liver. A green stool may indicate diet changes, sickness or liver involvement.
Free of undigested food
While some food particles may be visible, large amounts of undigested food could indicate poor digestion or an underlying issue.
If all of these things aren’t happening, it tells us that something about the gut needs fixing or, in some cases, points to other issues that need to be followed up. For example, smearing or hard-to-clean poos or having poo on your bum between toilet visits may indicate a possible prolapse in women.
There should never be pain with pooing and ideally no urgency, diarrhoea or constipation.
Constipation in particular can cause all kinds of issues that affect quality of life and sometimes even mental health.
Signs of unhealthy bowel movements
Constipation
Hard, dry, and difficult-to-pass stools, or infrequent bowel movements, may indicate constipation. Common causes include low fiber intake –fibre from fruit and veg in particular not bulking agents like psyllium – dehydration, lack of physical activity or possible medication side effects.
Diarrhoea
Frequent, loose or watery stools could signal an infection, food intolerance or digestive disorders as well as other chronic disease states that need assessment.
Unusual Colours
Stools that are red, black or pale may indicate internal bleeding, liver issues or malabsorption of nutrients.
Foul smell
While poo naturally has an odour, extremely foul-smelling stools could be a sign of poor digestion, infection or an imbalance in gut bacteria. If your poo has an iron-like smell this may also indicate bleeding.
When to see a doctor
If you experience persistent changes in your bowel habits, such as unexplained constipation, diarrhoea or changes in stool color, it's important to consult a healthcare provider. These could be signs of an underlying health condition that requires attention.
Really, if you have any concerns it’s always a good idea to see your GP to have a chat.
The National Bowel Cancer Screening Program
The National Bowel Cancer Screening Program helps save lives by catching bowel cancer early with a free, easy-to-use test you can do right at home. If you’re between 50 to 74 years of age, you’ll receive a bowel cancer screening kit in the post every 2 years. If for any reason you miss receiving a test kit, you can apply for one by submitting a webform or calling 1800 627 701.
This test looks for small amounts of blood in your stool which can’t be seen with the naked eye. It’s a fairly straightforward test with clear instructions – you can also watch video on how to do the test. Both you and your doctor will receive the results in around 4 weeks and if your result is positive you’ll likely be referred for a colonoscopy.
More on this: The lowdown on getting a colonoscopy
Blood does not always mean bowel cancer but it does need to be checked out. In the same vein, a clear bowel screen doesn’t always mean there are no issues. This is why it’s important to do the test every 2 years.
Tips for maintaining healthy poo
Eat a diet high in fibre
Fibre is essential for healthy digestion. Include plenty of fruits, vegetables, whole grains, and legumes in your diet to help keep your poo soft and regular. If you have a history of constipation you may need further assistance in the form of dietary supplements – check with your GP or other qualified healthcare provider to see if this is right for you.
Stay hydrated
Drinking enough water is crucial for preventing constipation and ensuring smooth bowel movements. The government recommendation is to drink at least 6 to 8 glasses of water a day. Find out more about the importance of staying hydrated for your overall health here: How staying hydrated can save your life
Exercise regularly
Physical activity helps stimulate intestinal activity, reducing the risk of constipation. It doesn’t have to be big and hard, any movement will help. Start with short walks and build your exercise habit from there. If you struggle to stay active, this might help: How to get over your aversion to exercise and make it a habit
Listen to your body
Don't ignore the urge to go to the bathroom. Holding in a bowel movement can lead to constipation which can then lead to an increased risk of haemorrhoids and anal tears. Stopping yourself going when you need to can also lead to a higher risk of bowel cancer, diverticulosis and prolapse.
Probiotics
Incorporating probiotic-rich foods like yogurt, kefir, kombucha, pickles and fermented foods can help keep the little bugs in your gut happy. Probiotics help regulate bowel movements, ensure you are absorbing nutrients and release metabolites that help reduce inflammation throughout the body. For specific complaints, it may be a good idea to get a probiotic prescribed for your specific needs rather rely on an off-the-shelf, generic probiotic.
Pay attention to your poo
Your bowel movements are a key indicator of both your digestive and overall health.
By paying attention to your poo, you can improve your digestive function and hopefully prevent any chronic issues from arising.
Remember, your poo is one of your body's key ways of communicating with you – so don't ignore it!
Feature image: iStock/VioletaStoimenova
The information on this page is general information and should not be used to diagnose or treat a health problem or disease. Do not use the information found on this page as a substitute for professional health care advice. Any information you find on this page or on external sites which are linked to on this page should be verified with your professional health care provider.
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