What Is a Normal Stool? A Dietitian Guide to Your Bowel Movements
As a gut health dietitian, I spend my days talking about things most people find embarrassing. But here’s the truth: your poo is a vital sign. It provides real-time insights into your hydration, fibre intake, and overall digestive health.
If you’ve ever wondered if your bathroom habits are "normal," this guide is for you.
WHAT Exactly IS POO?
Poop (faeces or stool) is the waste product left over after your body has absorbed the nutrients it needs from food.
What is poo made of? It’s a complex mixture of:
Water (about 75% of a healthy stool)
Bacterial biomass (living and dead gut microbes)
Undigested fibre and resistant starch
Proteins and fats
Old cells from the lining of your gut
The Journey: From Mouth to Anus
Your gastrointestinal tract is roughly 8–9 metres long—about half the size of a badminton court in surface area! Here is how your food transforms:
Mouth (5 sec – 2 min): Chewing creates a "bolus" for easy swallowing.
Stomach (15 min – 4 hrs): Food is churned with acid into a liquid called chyme.
Small Intestine (1 – 5 hrs): The powerhouse of nutrient absorption.
Large Intestine (12 – 24 hrs): Water is reabsorbed and gut bacteria ferment fibre, forming the final stool.
Rectum: The storage site until you are ready to go.
What Does a "Normal" Poop Look Like?
In the world of nutrition, we use the Bristol Stool Scale to define a healthy bowel movement.
The Ideal Stool Checklist:
Consistency: Formed, soft, and smooth. Ideally, it looks like a sausage with cracks (Type 3) or a smooth snake (Type 4).
Colour: Shades of brown (thanks to bile).
Frequency: There is no "perfect" number. Anywhere from 3 times a day to 3 times a week is considered healthy.
The Experience: It should be passed easily, without pain, blood, or excessive straining.
Warning Signs: What is an Abnormal Stool?
If your bathroom habits look like the following, it might be time to look closer at your gut health:
Consistency: Watery (diarrhoea) or very hard "pebbles" (constipation).
Greasy Stools: If they are hard to flush or look oily, you may not be absorbing fats correctly.
Colour Changes: Pale white/grey, yellow, green, black, or bright red.
Straining: Spending more than a few minutes on the toilet or feeling like you haven't "finished."
🚩 When to See Your GP Immediately
Please seek medical advice if you experience:
Blood in your stool.
Unexplained weight loss.
Nocturnal diarrhoea (waking up at night to go).
Sudden changes in bowel habits if you are over 50.
Family history of bowel cancer, coeliac disease, or inflammatory bowel disease (IBD)
What Affects Your Bowel Movements?
Everything from your stress levels to your morning coffee influences your transit time.
The Gut-Brain Axis: Feeling anxious? Your brain can send a signal to your gut to "empty" immediately.
Dietary Triggers: Caffeine, alcohol, spicy foods, and high-fat meals can speed up transit.
Hormones: Many women experience "period poops" or changes during pregnancy due to hormonal shifts.
Medications: Iron supplements can turn stool black and opioids can cause constipation, while antibiotics can cause loose movements.
9 TIPS FOR a “Perfect” Poo
Answer the Call: Never ignore the urge; holding it in leads to harder stools.
The Squat Position: Lean forward and keep your knees above your hips (use a footstool).
Breathe & Relax: Don't hold your breath or strain. Push your lower belly out gently.
Time it Right: You should be done within a minute. If not, get up and try later.
Avoid "Hovering": Always sit fully on the seat to allow your pelvic floor to relax.
Wipe Front to Back: Essential for preventing infections.
Hydrate: Fibre without water is like a dry slide; it won't move!
Move Daily: Walking stimulates the natural contractions of your colon.
Don't Force It: Trying to go when you don't need to can lead to haemorrhoids.
How a Gut Health Dietitian Can Help
If your bowel movements are unpredictable, painful, or impacting your social life, you don't have to just "live with it." We can work together to:
Normalise your frequency through tailored fibre adjustments.
Identify trigger foods that cause urgency or bloating.
Select evidence-based probiotics that actually work for your specific symptoms.
Ready to stop worrying about the nearest toilet?
Start your journey toward better gut health today
