What’s a Healthy Bowel Movement? (7 Tips for Better BMs)
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Talking about bodily functions doesn’t generally make for polite conversation. Judging by the stunning array of constipation medications at the drugstore, maybe we do need to talk about healthy bowel movements. (I was looking for ipecac syrup, which they no longer carry, to keep in our emergency medical kit.)
Table of contents
What’s a healthy bowel movement?
Believe it or not, some scientists in England (Bristol, to be precise), came up with a chart to describe the range of typical bowel movements. This is called the Bristol Stool Chart (or as we like to call it, the Poop Chart).
The following is a summary based on information from www.gutsense.org. Please speak with a health care provider for specific medical advice.
Type 1: Separate hard lumps, like nuts
These stools are not soft and squishy, because bacteria are missing and there is nothing to retain water. The lumps are hard and abrasive, the typical diameter ranges from 1 to 2 cm (0.4–0.8”), and they’re painful to pass, because the lumps are hard and scratchy.
This is a common side effect of antibiotic treatments. It may also occur for people attempting fiber-free, meat and fat heavy (low-carb) diets. Flatulence isn’t likely, because fermentation of fiber isn’t taking place.
Type 2: Sausage-like but lumpy
This type represents Type 1 “nuggets” clumped together by fiber and some bacteria. It’s typical for organic constipation.
The diameter is 3 to 4 cm (1.2–1.6”). This type is the most destructive by far because its size is near or exceeds the maximum opening of the anal canal’s aperture (3.5 cm).
It’s bound to cause extreme straining during elimination, and most likely to cause anal canal laceration, hemorrhoidal prolapse, or diverticulosis. To attain this form, the stools must be in the colon for at least several weeks instead of the normal 72 hours.
Adding more fiber is dangerous for Type 2, because the expanded fiber has no place to go. It may cause a hernia, obstruction, or perforation of the small and large intestine alike.
Type 3: Like a sausage but with cracks in the surface
This form has all of the characteristics of Type 2 stools, but the transit time is faster, between one and two weeks. Typical for latent constipation. The diameter is 2 to 3.5 cm (0.8–1.4”). Irritable bowel syndrome is likely.
Flatulence is minor, because of dysbacteriosis. The fact that it hasn’t became as enlarged as Type 2 suggests that the defecations are regular. Straining is required. Type 3 has the same adverse effects typical for Type 2, especially hemorrhoids.
Type 4: Like a sausage or snake, smooth and soft
This form is normal for someone defecating once daily. The diameter is 1 to 2 cm (0.4–0.8”). The larger diameter suggests a longer transit time or a large amount of dietary fiber in the diet.
Type 5: Soft blobs with clear-cut edges
The authors of www.gutsense.org consider this form ideal. It is typical for a person who has stools twice or three times daily, after major meals. The diameter is 1 to 1.5 cm (0.4–0.6”).
*Note – many other sites list 4 and 5 as preferred shapes.
Type 6: Fluffy pieces with ragged edges, a mushy stool
These kind of stools may suggest a slightly hyperactive colon (fast motility), excess dietary potassium, or sudden dehydration or spike in blood pressure related to stress (both cause the rapid release of water and potassium from blood plasma into the intestinal cavity).
It can also indicate a hypersensitive personality prone to stress, too many spices, drinking water with a high mineral content, or the use of osmotic (mineral salts) laxatives. Iron supplements may also cause diarrhea.
Type 7: Watery, no solid pieces
This, of course, is diarrhea. It’s typical for people (especially young children and infirm or convalescing adults) affected by fecal impaction—a condition that follows or accompanies type 1 stools.
During paradoxical diarrhea the liquid contents of the small intestine (up to 1.5–2 liters/quarts daily) have no place to go but down, because the large intestine is stuffed with impacted stools throughout its entire length. Some water gets absorbed, the rest accumulates in the rectum.
This is called “paradoxical diarrhea” because the person has diarrhea and constipation at the same time.
Strange Colored Stool
Healthy bowel movements come in range of colors, most of which are some variation of brown. If a stool is more green or yellow, it may contain more bile.
Foods may not be the same color coming out that they are going in, especially with artificial food colors. One notable example of this was the black bun Whopper from Burger King, which made people pass neon green stools.
My boys used to pass bright green stools when their grandmother fed them artificially colored fruit leather when they were little. (Now we make our own fruit leather.)
Will more fiber help me poop better?
We are bombarded with advertisements for FIBER! FIBER! FIBER! Is a large amount of fiber the real solution we’re looking for?
Based on personal experience, I’d have to say, “no”. I’ve read some articles that say that if you eat a lot of fiber, it can actually make bowel problems worse, depending on your situation (such as #2 poop problems from the chart).
We need to look at the colon as not only a part of your digestive system, but part of the body as a whole. Did you know that an under active thyroid can contribute to constipation? And that the gastrocolic reflex (the urge to poop) typically weakens as we age?
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I (unfortunately) found this information out first hand when my thyroid became sluggish. The good news is that by changing my diet, I am now happily in the 4-5 range. Here are some of the changes I’ve made that have helped me.
7 Tips for Healthy Bowel Movements
Better health and better bowel movements go hand in hand. Gut biomes vary from person to person, so you may need to try different strategies to see what works best for you.
For instance, the carnivore diet works well for some people, while others eat plant based. We’re working to raise most of our food, so we eat a mix.
If you have food intolerances or sensitivities, that will impact your digestive tract and bowel habits. You should be having a bowel movement at least three times a week. Daily or several times per day means your system is moving food through more evenly.
1) Avoid highly processed foods
When the boys were younger, we did a little homeschool science experiment where we took samples of different foods and subjected them to “digestive forces”. We soaked them in vinegar, “smushed” them in a plastic bag, and finally forced them through on old nylon stocking.
The foods we examined were a piece of meat, a piece of apple, some celery, some oatmeal, and saltine crackers. When we got to the saltine crackers, they basically coated the inside of the stocking like glue.
The same thing happens in your guts. Highly processed foods lack soluble and insoluble fiber. They are also typically quite dry, so they can be easily compressed in your guts, forming hard, dense bowel movements.
2) Eat plenty of vegetables and moderate amounts of fruit
I’ve been eating less fruit lately since I am cutting back on carbs, but I do make sure to get plenty of plant material each day. Plants provide a good ratio of fiber to water that is generally easy on the digestive system.
Many plants are high in soluble fiber, which swells and bulks up the stool for easy transit, and insoluble fiber, which acts somewhat like a “broom” to “sweep” the colon clear.
3) Eat plenty of high quality saturated fats
Fats are our bodies natural lubricants. They provide a feeling of satiation so you are less likely to overeat. Nutiva coconut oil, organic butter and ghee are my personal favorites.
3) Stay hydrated
I’m not fanatical about how much water I drink. I think the eight glasses a day recommendation seems a little over the top, unless you’re in a situation where you’re sweating heavily. Realistically, would our ancestors have consumed that much fresh water daily? I think it’s unlikely.
That said, I think most of us have a higher toxin load from our environments, so we want to keep things moving through our systems.
4) Eat and drink plenty of probiotic foods and beverages
As we age, our bodies naturally produce less digestive enzymes. Our digestive systems slow down (and sometimes even stop – not good).
Live culture foods and drinks like sauerkraut, kimchi, fermented salsas and chutneys, kombucha, kefir, and kvass all help “jump start” your digestive system and often contribute to the healing of many digestive ailments.
If you want to learn more about these foods and how to make them at home, visit the Live Culture Foods Section of the recipe page.
Check out Enzyme Nutrition and/or Enzymes & Enzyme Therapy for even more information.
7) Try Adding Magnesium
Many people suffer from constipation due to magnesium deficiency. According to WebMD, “Dietary sources of magnesium include legumes, whole grains, vegetables (especially broccoli, squash, and green leafy vegetables), seeds, and nuts (especially almonds). Other sources include dairy products, meats, chocolate, and coffee. Water with a high mineral content, or “hard” water, is also a source of magnesium.”
Natural Calm Magnesium Beverage mix is an easy way to take extra magnesium. A glass in the evening may also help you get a more restful night’s sleep and reduce nighttime leg cramps.
7) Try squatting, and stay physically active
Squatting is the natural position for making a bowel movement, because it helps your guts to line up correctly to pass stool more easily. This can be accomplished with lower toilets, or through the use of a simple step like the Squatty Potty®, pictured below.
We love our Squatty Potties and have one next to each toilet. They are easy to use, easy to clean, and tuck out of the way next to the toilet when not in use.
Staying physically active also helps with healthy bowel movements. When you move, it helps to keep your digestive system moving. It’s no coincidence that many people have a bowel movement first thing in the morning. Your body does “clean up” at night, and then you get up, and move the waste out.
Keeping active during the day also helps, like taking a 30 minute walk after lunch. You don’t need to be setting world records, just keep moving.
So the next time you visit the bathroom, take a peek at what’s going on before you flush. If you’re not in the 4-5 range, you may want to consider making some changes in your diet.
You may also enjoy other posts in the Natural Health series.
This article is written by Laurie Neverman. Laurie is a lifelong learner with a passion for natural remedies and holistic healing. She’s successfully improved her eyesight, cleared her psoriasis, and gotten off of prescription medication.
Originally written in 2011, last updated in 2023.
Thanks for posting this ! I’ve always wondered. . . 🙂
I just found this page today and am very glad. I have had some poo concerns for over a month now. It’s always a mix of several types but more recently very smelly, mushy, and bits of things in it. Every time now. I normally wouldn’t just say all of this for all to see but I think it’s time to get cracking on fixing this! I have been diagnosed with Hashimoto’s Thyroiditis, have very painful periods, a random pain in my left abdomen that comes and goes, gastroparesis diagnosis from years ago, ulcer 8ish years ago, and in the past few weeks had an ultrasound for that random abdomen pain and they found I had fatty liver disease. I know this must all be connected but I am at wits end some days as to what to do to help! I eat a gluten free and vegan diet (gf because of the autoimmune issues and vegan for ethical reasons). Help! Any thoughts will help me progress! Thank you all!
Do you use digestive enzymes or probiotics? Both can great aid digestion, and probiotics help colonize your body with good bacteria. I have Hashi’s too, and probiotics helped me a lot. (I’ve just started researching enzymes.)
You may also want to check out the post, “Hashimoto’s Thyroiditis – Common Questions, Misconceptions and Myths“. It has a link to a workshop with a lady who has Hashimoto’s but now lives symptom free through diet and lifestyle changes.
I was using 1 Tbls of a coconut water kefir but it didn’t seem like much difference… I do tend to feel more energized when I drink kombucha but I cannot consume it daily until I have a batch ready. (My fiance’ and I want to start brewing our own to save money). I took a digestive enzyme about a year ago that seemed to almost work too strongly but I am definitely open to finding others to try. I am scheduled to see a functional medicine doc next week and am trying to be open to western ideas on helping to heal my body. Yoga and just breathing seems to go a long way though! I definitely feel diet is a key role. I will check out the Hashi post now! Thank you for your response 🙂
1 Tablespoon is a pretty small amount to have an impact. Digestive enzyme formulas vary greatly, so it might take a while to find one that’s right for you. I just started using DoTERRA Terrazyme, and so far so good.
My friend, Pat, has a goo post on her Heal Thyself site with general diet recommendations, too: http://heal-thyself.ning.com/profiles/blogs/overwhelmed-where-to-start
I recently discovered your blog and am impressed. This is horribly embarrassing to talk about but I think that is the issue. I have chronic constipation and an overly long digestive tract so numbers 1 and 2 are normal and make me miserable. I am sensitive to a lot of grains and feel a lot better if I avoid them but the downside is an aggravation of my other issue. So… is there any natural or herbal remedies that can help convert a person to the higher number results? I eat a lot of leafy greens and try to get extra fiber when possible. Thanks for this discussion.
Annie’s Remedy suggests the following for constipation at http://www.anniesremedy.com/chart_remedy.php?tag=constipation:
“A spoonful of molasses with 10-15 drops of yellow dock root tincture in a glass of warm water is a better way to increase iron and improve elimination.
Drinking herbal teas containing gentle laxatives remedies such as dandelion, chicory and chickweed help to keep you regular and prevent constipation.
Flax seed and psyllium are both safe but efficient intestinal cleansers that provide fiber without all the added sugar and chemicals contained in their commercial counterparts. Be sure to drink enough water when supplementing with fiber.
The use of harsh purgatives, such as aloe juice and turkey rhubarb should only be used occasionally, when milder herbs and dietary changes have not been effective.”
I hope you can find something that helps. It sure can make a person uncomfortable.
Tip #6: Get regular exercise. My Mother-in-law calls full body physical activity, everything from walking to jumping rope, “big movements.” This always kinda makes me giggle, but “big movements” are very important for…um…big (healthy) movements.
Regarding poo or lack thereof:
Everyone needs to ensure their child seesa good chiropractor at some point before they start school or now. My daughter suffered for months because she was compacted (constipated but could not feel it). Her full intestines were pushing on her bladder making her have to urinate all the time. She was in grade 2 and many doctors examined her, found *nothing* wrong and said it was all in her head.
For months she suffered because she had to pee every 10 minutes to 1/2 an hour. I thought I was going to go crazy because I had to try and convince this suffering child it was all in her head.
As it turns out all those doctors were morons.
A chiropractor *fixed* it in one adjustment!! WOW!
Doctors are dunces sometimes because they do not trust chiropractors who study the latest in anatomy. If your spinal cord is compacted in any way – you suffer!!
Subluxasion is the term chiropractors use.
Doctors are not trained in evolution and how the bones work with the rest of the body. They think some pill will cure but they have been misled.
Another suggestion for those with #7. I went to several Doctors and had LOTS of tests without getting a diagnosis or help. A friend suggested NO white flour. Diarrhea stopped in 2-3 days!!!!
Ya he has appointments made for different doctors but was hoping to find some relief as the appoinments aren’t for a few months yet, I had him take a fiber pill the doc recommended a fiber supplement and I figured he would take a pill much easier an better then the mix in powder he tried it for a week and a half and said the bleeding has gotten worse 🙁
Lauren – is there any way to get an appointment sooner? That sounds very serious. At the risk of TMI, is there a chance that the blood could be from hemorrhoids or anal fissures? While uncomfortable, those conditions are generally less serious than internal bleeding. If he’s got some sort of surface irritation in the GI tract, especially the rectum or anal area, excess fiber would be the last thing you’d want to add to the diet. A gentle diet to keep things moving that includes items like apples/apple sauce (which have pectin) and chia seeds, would probably be easier on him. Both pectin and chia are hydrophilic, meaning they absorb water. Both of these foods will form somewhat of a soft, gelatinous mass, clumping waste together and helping it move through your system.
If he’s dealing with something like ulcerative colitis (http://www.umm.edu/altmed/articles/ulcerative-colitis-000166.htm), which he may be, from the symptoms you’ve described, then you need to look at internal treatment. Ted at Earth Clinic comes highly recommended by several friends for self-healing advice. The Earth Clinic ulcerative colitis page is here: http://www.earthclinic.com/CURES/ulcerative_colitis.html
Lauren – no, that is definitely not normal. He really should seek professional help. It sounds like his system is badly out of whack. Quality probiotics and live cultures foods may help, but there’s a good chance that for long term health a diet like GAPS may be required. The suggestions offered in the post above may provide some relief, but he should seek professional advice to rule out more serious conditions.
Hi! Any advise would sure help! My husband has high blood presure it runs in his family and the dr’s have had a hard time regulating it (he is a former marine so he had a high stress job) he has a slightly less stress ful job now but still I know that plays a part. He had a colonoscopy and endoscopy in 2009 because he is on the chart as a #6 but is bloody like the water in the toilet bowl is red bright red 🙁 he goes to a gi doctor soon I’m hoping for some answers. it really worrys me, he says it’s not like that everyday, but the way he talks he’s never had a “snake” and I don’t think that’s normal!
Yay, I am normal! 🙂
Don't fear fermented food. 🙂 It's strange, but the fermentation process naturally lowers the pH and inhibits the production of pathogens. So, if it ferments, it won't rot. They are mutually exclusive operations, at least early on. Eventually the little fermentation beasties run their course and eat everything they can, and then things start to rot, but meanwhile, you're good to go. I highly recommend the book Wild Fermentation (http://www.amazon.com/Wild-Fermentation-Flavor-Nutrition-Live-Culture/dp/1931498237/ref=sr_1_1?s=books&ie=UTF8&qid=1324227149&sr=1-1)
The author's a little "out there", but he makes fermenting easy.
Don't beat yourself up about not doing this or that. Just keep at it, slowly, and make small changes that become habit. Stress can make you just as sick as not eating right.
You can do this! Our bodies were made to heal, we just need to help them do it.
Thank for your reply, Laurie. I have started using more cultured foods with my daughter. She has cerebral palsy and epilepsy, but meds and the ketogenic diet have not worked. I have been giving her marrow and bone broth (on the recommendation of a Traditional Chinese Medicine doctor), and I started giving her kefir and sauerkraut, both of which she loves. As her gut health improves, so do her seizures.
I eat pretty much a Weston A. Price diet, but I haven't been as proactive about the cultured foods and getting myself healthy. (I know, I know, gotta take care of myself too! I'm in the trap most moms get into.) I even signed up for the Cheeseslave class on GAPS, but then we moved from Connecticut to Missouri, and I never did it (I have all the videos and info, though).
So, I know in my heart (and gut!) what the answer is, don't I?! I am very nervous about making my own fermented foods, though. I'm afraid of making anyone sick! (Which I know is silly because I am a fearless cook otherwise!)
Thank you SO much for your thoughts!
Megan – can you tolerate (or have you tried) live culture foods? Many people aren't familiar with them, but they have made a HUGE difference for me. We're exposed to so many things that can upset the flora and fauna of our digestive systems that I feel these foods are critical for health. Please feel free to contact me at laurie at commonsensehome dot com if you'd like to learn more about cultured foods or discuss other options. I'm not a doctor, just and engineer turned my own guinea pig, but I keep asking questions and hopefully finding answers.
Our digestive systems are sometimes referred to as our "second brains", so if your guts are hurting it impacts the rest of your health, as I'm sure you know.
I just came across your blog. I am always in the 5 to 6 range, mostly 6. Always. I have lots of problems at that end and am waiting for a January appointment with a GI doc. I've had a colonoscopy and endoscopy that were normal, but a stool test showed I was was gluten sensitive. I've been eating GF for 3 years with no relief. 🙁
Have you had your Iron levels checked? i had some issues like that till i started taking iron daly, now im a happy girl 😀
I would warn you not to self diagnoise. My mom did that & felt better for a while. But it masked her blood count when
she was having stomach pains. Turns out she had colon cancer. Always check with your Dr. before self medicating.
Megan I have had colon problems since childhood. a couple years ago having a colonoscopy my dr. did a few biopsies and one came back saying I had celiacs disease. which means gluten free. BUT my dr. felt another test was needed before she put me on such a strict diet. I had blood drawn for genetic testing for celiacs and it came back negative. I am glad my dr. did that and when you said u were doing gf and it wasn’t helping it may not be what is wrong with you.
it might not be gluten but fructose that is causing you grief
check out http://www.dadamo.com
I am 80 years old and probably say I have been in th1-2 category most of my life, recently I had issue of going 2- 3 days . took OTC to have a movement. then usually latter in day some No. 6 category. The last week I started using Acai berry cleanse, picked up a Kroger. My stool is in the no 4 category all week and the length of stool ranges from 2 foot to 3 foot and about .5 in. in diameter I was worried about that until I read this article. Still a little concerned about there length of the poop. like a snake and a very long snake.
2-3 feet is quite long. Do you have a very high fiber diet? That’s typically associated with high volume poops.
The diameter sounds like it’s in a good range to pass easily, and a type 4 should be better than a type 1 or type 2. As long as you are still pooping regularly, and there’s no blood or mucus in the stool, it should be fine. If you do see blood or mucus, start having issues with constipation or pain while having a bowel movement, it would be best to see a healthcare provider.
One other thought – a friend mentioned the possibility of tapeworms. Any chance you could have picked one up? If so, it should be fairly obvious on examining the poop. You can search on “tapeworm in poop human” for some comparison images.
One more note on poop size. I did some hunting around and came across this info in an article called “The Straight Poop” on a raw food website.
The author is talking about a high fiber, raw food diet, which would form nice, bulky stool.
Thanks for linking your great post to FAT TUESDAY. Hope to see you next week!
http://realfoodforager.com/2011/09/fat-tuesday-september-20-2011/
Paula – have you had your thyroid checked? Does your menstrual cycle have any effect? Once in a while, I still get nailed with a combination of stress and other factors that stops things in their tracks – not pleasant. You can pm me at laurie at commonsensehome dot com if you wish to discuss symptoms. Don't give up hope on a more comfy bottom!
Do you suffer from bowl movements through thyroid problems ? Just i have been suffering for a while now and dont no if it is through my underactive thyroid or not has anyone had this problem?
Bowel movement issues are sometimes associated with an underactive thyroid. (Every person is different.) I do notice that if I eat something close to the standard American diet – heavy on grain products, meat, cheese – lots of low fiber foods – I tend to have much slower bowel movements or even minor constipation. When I make sure to get a more balanced diet, including plenty of veggies and some fruit, and less grain products, it’s typically a 5 and easily passed.
You might try an more autoimmune friendly diet for a while and see how your body reacts. I did a pretty strict diet when I was dealing with psoriasis and candida overgrowth and it got it under control. There’s more information here – https://commonsensehome.com/anti-candida-anti-psoriasis-diet/
What's bad is when you follow all the advice given and you still suffer with a #2 or #3. I had to give up on that "going once a day" because that's not my body's desire. I sometimes get happy if a stomach bug is going around! (not really, just kidding)
I am in the same boat and I am now going to add a bit more olive oil and walnuts each day to see if it helps.
gfcfmomofmany – oh my – yes, that would definitely be a cause for concern. Glad you shared this, in case there are others who might run into this problem, and so glad you were able to find help for your daughter.
Ruth – he was a dentist, not a protologist or gastroenterologist, so I'm guessing he was busy at the other end, but that would be an interesting inquiry. I'd be especially curious about the folks who have minimal plant products in their diets. I suspect some level of gas in "normal", but have noticed personally that I am less gassy and generally less stinky than I used to be before I consumed probiotics regularly.
He was a dentist, however he shifted his interest to nutrition and diet after years of study. He studied different cultures diets and actually does deal with this.
Poo! One of my favorite topics 🙂
I'd love to learn more about the poo of traditional societies – one thing that, as far as I know, that Weston Price never reported. I think we've totally lost track of what is normal. I wonder if flatulence exists when you eat a perfect diet and have good gut flora.
BTW, I enjoy reading your posts. I have a blog hop. I'd love to share some posts.
Great chart. I would add one more type that is uncommon but you should keep a look out for. Feces that is foul, oily, food still in it (not corn but softer foods) and though somewhat solid comes out like liquid feces. This denoted a pancrease that is not doing it's job. My daughter has needed to use pancreatic enzymes on and off thorugh out her life because of this pancrease problem. Like I said uncommon but worth telling you doctor if you see it persistantly.
God bless
Heather L
Yep, Heather, for anyone who has experienced this kind of poo, it’s foul alright. My son had Cystic Fibrosis, and anyone who has it, and isn’t diagnosed really needs to start taking care of this disease.