Why Do We Poop & What Are Normal Bowel Habits?
You might be surprised at how much your poop can tell you about your health. Christine Davis, DO, UnityPoint Health, explains why there’s a baseline for what a “normal” bowel movement is and the importance of paying attention to the consistency and frequency of your poop.
Why Do We Poop?
Ready to learn something new about your body? Here’s the science behind a bowel movement: We poop to eliminate waste products from our bodies.
“The nutrients and micro-nutrients that keep us alive, like protein, carbs, fats, vitamins, minerals, etc., are absorbed into our bloodstream from the food we eat, leaving behind insoluble and non-digested ‘stuff’ that doesn't get absorbed. That ‘stuff’ must come out,” Dr. Davis says.
Not only is pooping a natural process, your bowel movements offer valuable insights into your overall health, including the color and consistency of your poop. Keep in mind that 'normal' poop looks different for everyone though.
What is Poop Made Of?
Fecal is made up of three things:
- Bacteria
- Cells that shed from the lining of our intestines
- Undigested food
How Often Should You Poop?
“There’s no standard when it comes to pooping. Everyone’s system is different, so if you’re concerned about how many times a day you should poop, it really depends on your body. Some people poop three to four times per day. Others poop once a week, and they're healthy. Everything from poop consistency (soft or hard), poop size and how long it takes the body to pass poop is based on the individual. What’s important is to track changes in your bowel habits,” Dr. Davis says.
Talk to your doctor if you notice the following changes in bowel habits:
- Blood in stool
- Extremely hard stools
- Feeling like the colon never completely empties
- Painful poop (pain while going)
- Pooping, or lack thereof, disrupts day-to-day work and functionality
- Problems with bowel control (fecal incontinence or bowel leakage)
- Straining to poop
- Thin stools
- Uncomfortable bloating
Why Do We Pass Gas?
It’d be hard to talk about pooping without mentioning passing gas. Like pooping, gas — and the different smells of gas — is related to bacteria in our digestive system as well as the foods we eat.
“Gas is a by-product of bacteria in our colon digesting leftovers of the food. Bacteria produce hydrogen, nitrogen, oxygen, carbon dioxide and methane. Yes, it's the methane that explodes if you fart near a flame. There’s no healthy or unhealthy amount of gas. How much gas you pass, and the odor, largely depends on what you’ve eaten,” Dr. Davis says.
Foods that Make You Poop
Just like any other bodily function, our diet plays a major role in how we poop. Eating a fiber-rich diet helps with smooth and regular bowel movements, although you might experience some increased gas as a result.
Foods High in Fiber
- Apples (with skin)
- Beans
- Berries
- Broccoli
- Brown rice
- Oatmeal
- Pears
- Pumpkin seeds
- Quinoa
- Spinach
- Sweet potatoes
“Both soluble and insoluble fiber add bulk to your stool, promoting easier and more comfortable bowel movements, Dr. Davis says.
In addition to what you eat, how much you drink plays a role, too.
“Staying well-hydrated is important. You’re drinking enough water if you have to pee every three to five hours, and the urine is barely yellow. Generally, poop stays softer then, too,” Dr. Davis says.
Natural Laxative Foods
If you’re looking for instant constipation relief or to ease discomfort, try these natural laxatives:
- Aloe vera juice
- Apple juice
- Apple cider vinegar
- Coconut milk/juice
- Coffee
- Fiber supplements
- Prune juice
- Tea
When to Worry About Bowel Changes
Unfortunately, by the time the symptoms of colon cancer appear, like constipation or radical changes in your bowel movement habits, a sizeable tumor may already be present. Dr. Davis stresses the importance of talking to your provider about any family history of colon cancer and following recommendations for preventive screenings, like colonoscopies.
"If you experience bleeding, severe bloating, pain, changes in stool consistency (like pencil-thin stools) or unexplained weight loss, talk to your doctor. Early detection is key for successful colon cancer treatment,” Dr. Davis says.