Everybody does it, but nobody talks about it. So if your poop tried to warn you about a problem, would you know it?
It might not be the most pleasant topic, but the shape, consistency and color of your bowel movements can tell you a lot about your health. Whether you’re not drinking enough water, not eating enough fiber or have got something more serious going on inside, doing a little “bathroom reading” can help you interpret your leavings and make a plan for improving your dietary and overall health — and let you know when it’s time to make an appointment with a gastroenterologist.
How Are You Charting?
When it comes to everyday gastrointestinal health, the Bristol Stool Chart just might be the most useful and accessible diagnostic tool available. It’s organized into seven different types of bowel movements on a spectrum ranging from constipation to diarrhea. Where your deuces land on the chart can give you a lot of guidance on how best to take care of your plumbing.
- Type 1: Separate, hard lumps that are difficult to pass
- Type 2: Sausage-shaped with many lumps
- Type 3: Sausage shaped with cracks on the surface
- Type 4: Smooth sausage or snake with soft consistency
- Type 5: Soft blobs with distinct edges that are easy to pass
- Type 6: Cloudier pieces with ragged edges, somewhat mushy
- Type 7: Watery with no solid pieces — entirely liquid
You’ve almost certainly experienced each of these types at some point, but hopefully most of your bathroom experiences are Types 3 or 4. That’s the sign of a healthy bowel passing matter at a healthy rate.
Types 1 and 2 indicate constipation. This happens when stool is delayed in the colon for much longer than normal, growing harder and drier and falling apart as the intestine absorbs all of the water. If you’re experiencing Types 1 or 2 frequently, you may need to get more fiber in your diet, or you may not be drinking enough water in the first place. A lack of exercise can be another cause of these hard-to-pass Number Twos.
Types 5, 6 and 7 are on the diarrhea end of the spectrum. Diarrhea occurs when your stool rushes through the intestines faster than it should. Not enough water or nutrients are absorbed, making the end result loose and liquidy. It can be caused by irritable bowel syndrome or a similar condition, sudden stress in your life or a dramatic change in diet and/or exercise. When this happens, you’ll want to make sure you drink a lot of water to make up for what you’ve lost.
The Colors of the Wind
The color of a healthy bowel movement is medium brown, potentially with some greenish hues — in general, you shouldn’t see a whole lot of variation from this standard. Many times, poo of a different hue is a result of something you ate, but if you can rule out diet as a cause you may have a more serious issue on your hands. Here are some of the other colors you might see, and what might cause them.
- Black: This can be a very bad sign, especially if it takes on the appearance of coffee grounds. That could mean that you have gastrointestinal bleeding and need immediate attention. However, a black color alone can also be caused by ingesting iron supplements, black licorice, stout (i.e., Guinness) or bismuth medications such as Pepto-Bismol.
- White: White, gray or pale stool can also be cause for alarm as it may be caused by a lack of bile, which could be an early warning of pancreatic cancer or liver/bile duct problems. It can also be caused by some anti-diarrhea medications.
- Red: As with black, bright red could be the result of gastrointestinal bleeding. Red speckles on toilet paper might be a sign of hemorrhoids. But beets, tomato juice and berries could also lend a reddish hue to your poo.
- Yellow: This usually suggests too much fat in the stool, especially if it’s also greasy and foul-smelling. It could indicate celiac disease or a parasitic infection. However, yellow stool is considered normal for babies, particularly if they’re breast-fed.
- Green: Bright green stool is most commonly caused by eating a lot of green foods such as spinach or kale. It could just be a case of diarrhea or a condition known as dumping syndrome, which could hit you after certain surgeries.
- Orange: In general, orange stool results from eating foods that contain a lot of the orange pigment beta-carotene — carrots, sweet potatoes and winter squash being the usual suspects. It can also be caused by blocked bile ducts, certain antacids or the antibiotic rifampin.
Getting Your … Act Together
Whether or not you’re currently under gastrointestinal duress, you can rely on a few easy-to-manage tips for keeping things moving smoothly.
- Get enough fiber in your diet. A serving of whole grains with every meal will go a long way and choosing whole grain products over those with white flour is always smart. Fruits, veggies and legumes are also a solid choice. 25 to 30 grams per day is a good goal for women, and about 30 to 38 grams for men.
- Drink enough water. Remember that the more fiber you’re eating, the more fluids you should be taking on as well. Aim for about six to eight glasses per day.
- Make sure you are getting enough exercise. Exercise increases your heart rate and can stimulate your intestinal muscles, jumpstarting any sluggishness you might be feeling. Thirty minutes per day is a worthy goal.
- Don’t change everything all at once. If, like most people in the United States, you aren’t getting enough fiber, the answer isn’t to start loading up right away. Change your diet slowly so you don’t shock your system. The same is true for any changes to your exercise routine.
- Take regular care of your plumbing. Do you know when you’ll need to schedule your next (or your first) colonoscopy? Read our handy guide to get your bowels back on track.
Got questions about your gastrointestinal health? Make an appointment with a doctor today.
