The “Ins and Outs” of Poop

Poop. It’s a topic that most people shy away from discussing, but it’s a natural and necessary bodily function that we all experience. So let’s dive into the ins and outs of poop and why it’s so important for our overall health.

First off, what exactly is poop? Poop, also known as feces or stool, is the waste product that your body expels after it has digested and absorbed nutrients from the food you eat. It is made up of water, undigested food particles, bacteria, and dead cells from the lining of your intestines.

Ideally, a healthy adult should poop one to three times a day. If you are not sure what normal stool consistency is, you can refer to the Bristol Stool Chart. Normal stool consistency is ideally a Bristol Stool type 3 or 4.

The frequency of bowel movements can vary from person to person, but it’s important to pay attention to your own body’s patterns. If you’re experiencing constipation, which is when stool stays in the colon for too long and becomes hard and difficult to pass, it can lead to discomfort and even more serious health issues if left untreated. In fact, one Japanese study found that lower bowel movement frequency and harder stool were each associated with a higher risk of dementia. ¹

Chronic constipation can also be a sign of serious diseases such a bowel obstruction, colon cancer, endocrine or metabolic diseases (hypothyroidism, diabetes, hypercalcemia), neurologic disorders (Parkinson’s disease, multiple sclerosis, spinal cord injury, or Hirschsprung’s disease), autoimmune or systemic diseases (scleroderma, lupus, or celiac disease), or medication side effects (e.g., opioids, calcium channel blockers, antispasmodics). Chronic constipation can also be painful but there are ways to manage it.

On the other hand, diarrhea, which is when stool comes out too fast and is loose and watery, can also be a sign of an underlying health problem. Underlying causes of chronic diarrhea lasting more than four weeks can indicate conditions such as inflammatory bowel disease (IBD) (Crohn’s disease, ulcerative colitis), celiac disease, irritable bowel syndrome (IBS), bile acid malabsorption, small intestinal bacterial overgrowth (SIBO), or infections like Clostridioides difficile (C. diff) or parasites (Giardia).

The importance of pooping regularly cannot be overstated. It is your body’s way of getting rid of waste and toxins that can build up and cause harm if left inside. This process eliminates undigested food, bacteria, dead cells, and metabolic byproducts, completing the body’s waste removal system. In addition to removing waste, pooping also helps maintain a healthy balance of bacteria in your gut, which is crucial for digestion and overall well-being.

So, how can you support normal bowel habits and ensure that you’re pooping regularly and comfortably? Here are a few tips:

1. Stay hydrated – Drinking plenty of water helps soften stool and make it easier to pass.

2. Eat a fiber-rich diet – Foods high in fiber, such as fruits, vegetables, whole grains, and legumes, help promote regular bowel movements. One study showed that the addition of dietary fibers or probiotics may relieve hard stool, with intervention-specific changes in gut microbiota relevant to constipation relief.²

3. Exercise regularly – Physical activity helps stimulate the muscles in your intestines and can aid in digestion.

4. Listen to your body – Pay attention to your body’s signals and don’t try to force a bowel movement to avoid hemorrhoids, or other issues as a result of straining, such as anal fissures, rectal prolapse, pelvic floor dysfunction, or vasovagal syncope (dizziness or fainting).

5. Avoid holding it in – Holding in your poop can lead to constipation, fecal impaction (a stuck, large, hard mass of stool in the rectum), and other issues, so don’t delay going when nature calls.

In conclusion, poop may not be the most glamorous topic of conversation, but it is an essential part of our health and well-being. By understanding the ins and outs of poop and taking steps to support healthy bowel habits, you can ensure that your body is functioning at its best. So don’t be shy about talking about poop – it’s a natural and important part of being human.

References:

1.         Shimizu Y, Inoue M, Yasuda N, et al. Bowel movement frequency, stool consistency, and risk of disabling dementia: a population-based cohort study in Japan. Public Health. 2023;221:31-38. doi:10.1016/j.puhe.2023.05.019

2.         Lai H, Li Y, He Y, et al. Effects of dietary fibers or probiotics on functional constipation symptoms and roles of gut microbiota: a double-blinded randomized placebo trial. Gut Microbes. 2023;15(1). doi:10.1080/19490976.2023.2197837