We Need To Talk About Poop
by Marissa Pomerance
Turns out, you should actually examine your poop (or, you know, just take a casual glance at it every once in a while) because it can be a huge indicator of your overall health.
And did we mention it’s the key to the microbiome? We know— poop is gross. But it’s also important.
So here’s everything you never wanted to know about it:
1. Yes, “healthy poop” exists.
The right color, shape, size, and consistency means that it’s healthy, and thus, that your digestive system is healthy too.
Your poop should be brown, firm to soft, and easy to pass without ever straining.
2. Your poop can tell you what’s happening in your digestive tract.
If you’re suffering from digestive issues, then looking at your poop can help you gauge the severity and causes of your symptoms.
Black poop, for example, can indicate bleeding in the stomach and digestive tract. But before you race to the emergency room, try to remember what you ate, as black poop can come from dark foods. It’s also a harmless potential side effect of Pepto-Bismol or any medicine containing Bismuth, which is used to treat diarrhea, indigestion, heartburn and nausea.
When poop is red and bloody, it can indicate the presence of an ulcer or bleeding in the lower intestinal tract—in which case, you should definitely take a trip to your doctor. Try not to worry, though, if you recently ate a beautiful beet salad (or drank a cold-pressed beet juice), as beets can also turn your poop red.
Diets high in fat can produce yellow, greasy poop, which can be a sign that your body isn’t properly absorbing and metabolizing fat. However, yellow poop could also be indicative of liver, pancreas, and gallbladder disorders, inflammatory diseases like Irritable Bowel Syndrome (IBS) or Celiac disease—when the body cannot digest gluten.
Constipation might mean that your diet needs more fiber and/or more water, while diarrhea can be a sign of something like an infection, food allergies, bowel diseases (like Crohn’s or IBS), or a reaction to a medication.
3. “Regularity” can vary. A lot.
Nothing feels grosser than being That Person who isn’t “regular”—but what even IS regular?
Though everyone’s body is a bit different, “being regular really means that soft yet well-formed bowel motions are easily passed and that this happens anywhere from 1-3 times a day to 3 times a week.”
Wendie Trubow, M.D., a doctor of functional medicine explains, "At a minimum, one is expected to have a bowel movement once a day, but it could easily be three times in a day if the gut is functioning well."
And if you’re still not “regular,” if you’re straining, or if your poop becomes little pellets, then you’re probably constipated. Constipation is usually accompanied by discomfort, gas, and bloat, making it pretty easy to recognize.
But before you reach for your over-the-counter laxative, make sure to read the labels carefully, because they can be harmful if taken incorrectly.
4. Laxative abuse is an issue.
Unfortunately, laxatives have often been abused, as societal pressures and diet myths have encouraged the use of them not just as a digestive aid, but as a dangerous method of weight loss.
It might be tempting to chow down on laxatives if you’re severely backed up, but this can lead to a whole host of health issues. Laxatives draw water into your intestines and colon from other surrounding tissues, meaning that they can be severely dehydrating if you’re not careful.
Laxatives can also cause electrolyte and mineral imbalances. A depletion of these nutrients—which are necessary for your body to function-- is serious, and can make you feel weak and foggy. It can also make your chronic constipation worse, leading to a dangerous cycle of laxative dependence. Before overusing laxatives, there are less invasive dietary changes you can make to help ease your constipation.
5. Small changes in your diet can help ease constipation, gas, bloating, and irregular poops.
For regularity, nutritionists recommend a high fiber diet, complete with plenty of whole fruits and vegetables and low on additives, processed foods, and meat and dairy. Other high fiber foods include green leafy vegetables, flax seeds, berries, and mushrooms.
Processed carbs can lead to constipation, whereas whole grains like quinoa and wild rice are rife with fiber and nutrients. “If you want your gut to work better, choose whole grains,” says Dr. Linda Lee, of John Hopkins Aramco Healthcare. In fact, the two G’s—grains and greens—are key when it comes to regularity.
Leafy green vegetables, like collard greens and kale, are fiber rich, and can be incorporated into your diet by tossing them into your morning smoothies, along with berries (for, you know, flavor). Switch out the white bread for whole grain bread. And try reaching for buckwheat, which is another great source of fiber and can be delicious in pancake form when topped with berries.
Also, stay hydrated. We know—we can’t read one more article on the importance of 8 glasses of water per day. Who has time for that? So if you get bored of drinking plain water, we suggest sparkling water or decaffeinated herbal teas, or just creating your own spa water with lemon, cucumbers, and sliced fruit.
You can also supply your gut microbiome with foods rich in good bacteria like probiotics, which are lurking in active cultures found in foods like yogurt, sauerkraut, kimchi, sourdough bread, miso, and kombucha.
Lastly, exercise and stress can also play a role in your digestive distress. Movement can aid proper digestion, as moving the body helps your stomach, intestines, and colon move too. Taking a walk after dinner or just having a regular weekly exercise routine will help keep the digestive tract moving. Also, exercising reduces stress, which can have a huge impact on the digestive system.
It might be time for us all to pay a little more attention to our poop. It conveys a wealth of information about the state of your health. And if it’s telling you that something’s wrong, then there are plenty of potential remedies that thankfully don’t include extreme lifestyle changes.
Additionally, gross!
Marissa Pomerance is the Managing Editor of The Candidly. She’s a Los Angeles native and lover of all things food, style, beauty, and wellness. You can find more of her articles here.
