What Healthy Poop Looks & Smells Like

Presented by Dr. Mary Pardeep with Commune

Tags: digestion, food, gut, microbiome

“All disease begins in the gut.” – Hippocrates 

What Healthy Poop Looks & Smells Like 💩

  • Size: should be the size of your wrist crease to your elbow crease (this is the length of the last part of the colon)
    • Tiny poop indicates constipation or that you’re not eating enough food 
  • Shape: should be an S-shape
    • The sigmoid colon (or pelvic colon) that is located right before the rectum is an S-shape
  • Colour: the colour comes from the bile that is released from the gallbladder 
    • Red blood cells die every 90 days and when they do, your body breaks down these red blood cells and makes them into bilirubin which is excreted through the gallbladder and into poop, making it brown 
    • Food can change the colour which is normal
      • E.g. Beets, sweet, potato/carrots, greens 
      • Black is not normal unless you take activated charcoal as a supplement 
      • White/pale can indicate something going on with gallbladder 
      • Yellow could indicate fat in the stool (shiny coating), meaning your body isn’t absorbing and digesting fat; should see your doctor   
    • If stool is a different colour (unrelated to food your eating), you should see your doctor
    • Blood in the stool should be addressed by your doctor
  • Consistency: ideally type 4 on Bristol stool chart
    • Can be tested when you wipe
      • Mucus in stool can be a sign of inflammation – body produces mucus in the GI tract to protect the lining from damage 
      • Inflammation = mucus production 
  • Smell: shouldn’t smell like roses
    • However, foul smelling stool can indicate something could be wrong with the pancreas and you’re not absorbing the fat from food; could also indicate bacterial infections and is likely associated with other symptoms (such as diarrhea and bloating) 

Myth #1: Passing gas all the time is normal

  • Passing gas several times per day is not normal
  • Frequent burping, loose stool or no bowel movement is not normal 
  • Passing gas 0-10 times per day is normal
  • Burping on occasion is normal when eating too quickly or having carbonated beverages 
  • Ask yourself: Is this symptom lowering my quality of life?

Myth #2: Undigested food in your stool is abnormal 

  • It’s normal to have undigested vegetables (e.g., lettuce, leafy greens) in stool
  • Whole pieces of food means you’re likely not chewing it  

Myth #3: You should be having a bowel movement after each meal

  • This is ideal but 1 full bowel movement every day is good 
  • 1-3 per day is ideal
  • Most people poop first thing in the morning because it’s when cortisol (wake up hormone) is at its highest and it helps stimulate the gut to get things going

Learn more from Dr. Pardeep:

Introduction to Gut Health

How Digestion Works

The Brain-Gut Connection

Mindful Eating (Where Digestion Begins)

More from Dr. Mary Pardeep

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This website is provided only for informational purposes and not intended to be used to replace professional advice, treatment or professional care. Always speak to your physician, healthcare provider or pediatrician if you have concerns about your own health or the health of a child.