It’s taboo, but we need to be on the poo.
Going to the toilet is an essential bodily function. But for most of us, it’s a subject that we’d rather side-step. As it turns out though, poo and everything about it, from how often we go, to how it looks, is incredibly important, and offers great insight into our overall health.
In fact, the wise Greek physician Hippocrates once stated that, “the gut is the seat of all health.” Ain’t that the truth.
And gut imbalance isn’t an uncommon thing. Around 11% of us globally experience IBS, with only 30% of us even presenting to a physician for help (meaning that initial number could be far higher), and at least 50% of Australian adults experience unpleasant gut symptoms such as gas, bloating, constipation.
Healthy digestion equals healthy body
There’s a lot of research out there to attest to the gut and how it directly influences our overall health.
- Studies have found that dysbiosis or imbalance of digestive flora can cause allergy, inflammatory bowel disease, obesity, diabetes, and even cancer.
- We know that disorders of the microbiota gut-brain axis are associated with depression, anxiety, irritable bowel syndrome.
- And research has shown that changes in diet may affect mood and happiness through the gut microbiome.
Lauren Jane, naturopath, points out that before ill health takes it hold, the body will whisper subtle cues to let us know. This could manifest in anything from fatigue, to skin breakouts, to anxiety, and even how our stool looks and frequency. So onto the, well, candid part.
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What should my poo look like?
“A healthy stool should be formed, like a smooth soft snake, and mid-brown in colour and we should be heading to the bathroom at least once daily. This ensures we’re properly eliminating toxins, cholesterol and old unwanted hormones. It also promotes a healthy community and balance of digestive flora,” stated Jane.
“These bugs – or flora – are responsible for producing brain chemicals (90% of serotonin in fact!) and for immune cells (70-80% reside here!). They also play a role in the production of vitamins and insulin sensitivity. So you can imagine when our bowel motions aren’t in good shape neither are other aspects of our health. If we pay attention to our bowels we can learn a lot! It’s a great way to catch the early signs of ill health.”
And, as Hippocrates said, poop really is the seat of all health. It can provide insight into a bunch of things, from whether we’re dehydrated, are low in essential fatty acids, have an inflammatory bowel condition like Crohns or Diverticulitis, aren’t consuming enough fibre, have haemorrhoids, or even need to get our thyroid function checked. The list is extensive.
What to look out for when you go to the loo
Jane suggests that we make a few mental notes next time, specifically around how often we go, as well as colour, shape and smell.
Transit time
Healthy transit time can range from 12-24 hours. Aim for no more than three full bowel motions a day. Too often and we may not be absorbing our nutrients, have an infection, anxiety, food intolerance or inflammation in the bowel. Not often enough or not full evacuation and we might be lacking fibre, bulk, water or have a parasite. Chronic constipation can also lead to poor elimination of toxins and hormones- hello, period issues, headaches, and bloating.
Colour
Our bile creates a healthy medium brown colour that’s the ideal poop colour.
- Light or clay-coloured stools indicate that bile production isn’t optimal. Can be a side effect of anti-diarrheals or a symptom of celiac disease.
- Green-coloured stools can happen after antibiotic use. May be indicative of a bacterial infection and common when food is moving too quickly through the large intestine. Consider consumption of green vege or food dye.
- Black-coloured stools may indicate recent iron supplement use or potential bleeding in the upper gastrointestinal tract. See a doc to get this assessed asap.
- Red stools can be indicative of blood in the lower intestinal tract. Eg. haemorrhoids or anal fissure. It may also be from the consumption of red wine or beetroot.
- Yellow and or greasy foul-smelling stools often indicate poor fat breakdown and absorption. Likely low bile and digestive enzymes. This can also indicate a small intestine infection.
- Orange may indicate blocked bile ducts or antacid usage.
Smell
Sure, poop doesn’t need to smell like roses but it shouldn’t be too off-putting either. Offensive smells are a sign that something is up. Maybe too much sugar, a food intolerance – it suggests we’re not properly breaking down our food and there is fermentation happening. Aka insufficient digestive enzymes, an imbalance in bacteria or possible infection.
Shape
When it comes to shape, Jane has mapped it all out, with the help of the Bristol Stool Chart.
TYPE 1 – Separate hard lumps
TYPE 2 – Lumpy and sausage “like”
This is constipation. Dry or difficult-to-pass stool or rabbit pellets. When we see this in the bowl it’s time to assess our water intake. Aim for enough water daily so that urine is clear or straw-coloured.
TYPE 3 – Sausage with cracks
The stool might not be perfectly smooth. I wouldn’t be too concerned if this was the usual. Although cracks in the stool can highlight our level of dehydration or fatty acid intake.
Next up, the ideal poop.
TYPE 4 – Like a smooth, soft sausage or snake.
These descriptions always make me laugh. So essentially we want this – a type 4 – an easily passed stool that is brown in colour and leaves a feeling of complete evacuation afterwards.
TYPE 5 – Soft blobs with clear cut edges
TYPE 6 – Mushy consistency with ragged edges
TYPE 7 – Liquid consistency with no solid pieces
All of these types indicate diarrhoea and potentially an irritated gastrointestinal tract. This can happen from caffeine, food sensitivities, a histamine intolerance, antibiotic use, viral or bacterial infections, spicy foods, alcohol, and chronic inflammatory bowel conditions. Diarrhoea left untreated can cause microtrauma to the mucosa of the digestive tract, creating inflammation and malabsorption of micronutrients and macronutrients.
Mucus
Something else to look out for is clear mucus. Our digestive lining produces mucus to protect itself. Get checked with a naturopath.
Floating poop
Chances are we’re gassy. Occasional gas is fine, but often or smelly gas needs investigation. Could just be that our high fibre diet is releasing gasses.
How to reset my digestive system
Sometimes it’s important to give the gut a break and reset, and luckily it isn’t a huge inconvenience and overhaul. By making some simple changes, we can alleviate irritants and allow our digestion to ‘rest’. Try some of the following.
- Bitter herbal medicines and foods like – Gentian, Globe Artichoke, Chen Pi and dandelion root tea, cacao, grapefruit
- Honour fullness signals (overeating is not a friend)
- Always balance a higher protein diet with wholefoods to keep a healthy digestive pH
- Avoid cold and raw foods when our tummy is ‘off’
- Adopt smart use of antibiotics
- Read labels – skip sugar, processed grains and additives
- Add in prebiotic and fermented foods and drinks daily – kefir (not wild ferments like kombucha)
- Eat mucilaginous fibre like a tbsp of ground flaxseed (linseed), tsp of soaked chia seeds, psyllium
- Colourful veggies everyday
- Lastly and most importantly: Engage in something that relieves stress daily
