What your poop says about your gut health
When you come to see me in my clinic, one of the first tools I use to understand your digestive health is the Bristol Stool Chart. While it may feel awkward to talk about, your stool is one of the clearest indicators of what’s happening inside your digestive system. By looking at the shape, consistency, and frequency of your bowel movements, we can gain valuable insight into possible digestive issues such as constipation, diarrhoea, or irritable bowel syndrome (IBS).
Understanding the Bristol Stool Chart
The Bristol Stool Chart classifies stool into seven types based on shape and consistency:
Type 1-2: Hard lumps, difficult to pass, usually indicate constipation.
Type 3-4: Smooth, soft, and easy to pass, considered ideal stools.
Type 5-7: Loose or watery, may suggest inflammation or digestive issues.
Most healthy adults should aim for at least one complete, easy-to-pass bowel movement per day, though frequency can vary.
Why does your stool matter
Changes in your stool can reveal a lot about your gut health. Keeping track of your bowel habits and noting changes is essential for spotting underlying issues. Food, stress, hydration, and lifestyle all directly impact stool quality. Many a time, I have been completely shocked by bright pink stools, only to remember I ate beetroot for lunch! However, persistent and unusual changes should not be ignored.
Red Flags: When to seek medical advice
Certain stool characteristics require immediate attention from your Doctor and shouldn’t be ignored:
Bright red blood or blood in the stool
Black, tarry stools
Clay-colored stools
Painful bowel movements
Extreme diarrhoea
Severe or chronic constipation
Other stool changes that may require investigation are oily stools, mucus in the stool, or unusually strong odour.
A closer look at constipation
Constipation can be uncomfortable, frustrating, and even impact your overall health. It is typically defined as fewer than three bowel movements per week, but my preference for clients is at least one complete, satisfying stool per day.
Common causes of constipation
Constipation can result from many factors, including:
Low fibre intake
High consumption of refined foods
Lack of regular movement
Stress or depression
Long-term laxative use
Food sensitivities or IBS
Ageing and hormonal changes
Hypothyroidism
Low levels of beneficial gut bacteria
Dehydration
Reduced liver function or bile production
Constipation isn’t just uncomfortable; it can also affect hormone balance. One of the main ways your body eliminates excess oestrogen is through regular bowel movements. When stool transit is slow, used oestrogen can build up, contributing to bloating, PMS, headaches, anxiety, heavy periods, and breast tenderness.
Tips for healthy digestion and regular bowel movements
Here are practical ways to support your digestive health and prevent constipation:
Stay hydrated, water helps stool move smoothly through the intestines.
Eat a fibre-rich diet, include vegetables, fruits, legumes, whole grains, nuts, and seeds.
Stress management, chronic stress can slow gut motility. Mindfulness, yoga, and deep breathing help.
Eat a rainbow of plants, aim for 7–8 different plant foods daily to support microbiome diversity.
Respond to your body’s cues, don’t delay when you feel the urge to go.
Create a routine, regular toilet habits help your gut settle into a rhythm.
Move your body, daily exercise supports digestion and motility.
Gentle abdominal massage, can stimulate bowel movements and relieve bloating.
Understanding your stools is important for bowel cancer awareness, especially if you have a family history. Regular monitoring and noting consistent changes can be lifesaving. Always discuss any new or persistent stool changes with your doctor.
Your stool is a window into your gut and overall health. By paying attention to consistency, frequency, and changes, you can gain insight into digestion, hormone balance, and nutrient absorption. A few small lifestyle tweaks, including hydration, fibre, movement, and mindful eating, can make a big difference in supporting your gut health.
DISCLAIMER: This journal is for information only and does not constitute or include any advice of any nature whatsoever. No reliance should be placed on the information or opinions in this journal. The reader should carry out their own research and consult with a suitably qualified medical practitioner.