A dietitian on why your poo reveals so much about your health
Our dietitian’s advice for healthy bowel movements.
FrankLin
It’s 2021, and gut health is a *piping* hot topic. Researchers are learning more and more about how our guts are linked to our overall health – and as a result, we’re doing everything we can to our diets and lifestyles to boost the health of our insides.
So, how do you know if what you’re doing to improve your digestive system is working? Well, it’s not the whole story – in fact, it’s just one small piece of a very large puzzle – but your poop is a good place to start.
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The Bristol Stool Chart
I know it’s not a pleasant topic for dinnertime conversation, but your poop says a lot about how your gut is functioning. According to the Bristol Stool Chart, there are seven different kinds of poop, and only two of them are considered ‘normal’ or ‘healthy’. They are:
Type one, which is small, hard pellets that are difficult to pass Type two, which is a formed sausage shape with lumps Type three, which is a smoother formed sausage shape with cracks along the surface Type four, which is a smooth sausage shape Type five, which is smaller, softer nuggets with defined edges Type six, which is smaller, softer nuggets with mushy edges Type seven, which is liquidAs you might be able to tell, types one and two are on the constipation side of the spectrum, while types five, six and seven are at the opposite end. Types three and four are known as the ‘ideal’ stools – so if that’s what you’re producing, you’re off to a good start.
What if your poop isn’t ideal?
If your poop is frequently type one, two or five to seven, it’s time to head to your doctor for a check-up. Same goes if you’re usually a three or four, but have had a sudden change in your bowel motions.
Once you’ve got the all clear on the medical front, it might be time to re-asses your diet. From a food perspective, a high fibre diet is a great starting point to work towards healthier poop.
In case you’re wondering, there are two different types of fibre that work to keep things moving. The first is soluble fibre, which absorbs water and helps the contents of your bowel to pass through your digestive tract. The second is insoluble fibre, which adds bulk to your stool.
You can get the right mix of these fibres by including all of the following high fibre foods:
Fresh fruit and vegetables – and leave them unpeeled Legumes, like beans, chickpeas and lentils Whole grains like rolled oats, wholegrain bread, wholemeal pasta, brown rice and quinoa Nuts and seedsIf your current diet is relatively low in fibre, it’s important to increase your fibre intake gradually and to drink lots of water along the way.
That’s because fibre absorbs water, so if you eat more of it and aren’t well hydrated, your stool will dry up and you’ll feel worse off than when you started. Plus, by doing things slowly, you’ll give your body and your bowels time to adjust.
Melissa Meier is a Sydney-based accredited practising dietitian. You can connect with her on Instagram @honest_nutrition.
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