What’s one thing that everyone does — but no one wants to talk about? Well, poop, of course. This normal human function is nothing to be embarrassed about. In fact, having normal bowel movements is essential to your digestion and your overall health.
What Is Regular?
There is no singular definition of what it means to be “regular” when it comes to your bowel habits. “Typically, we say that regular is anything from three bowel movements a day to one every three days,” says Eva Alsheik, M.D., a gastroenterologist and director of the Center for Motility Disorders at Henry Ford Health.
But regularity isn’t only about how often you poop. It’s also about the poop itself. “Consistency is just as important as frequency,” says Dr. Alsheik.
What Does Healthy Poop Look Like?
A normal bowel movement can mean different things to different people. But according to experts, some are more ideal than others. Something called the Bristol Scale rates poop appearance and consistency on a scale of 1 (small, hard, pebble-like) to 7 (watery diarrhea). Where your poop fits on that scale says a lot about your digestive health.
Meet With A Gastroenterologist
“Ideal consistency is around a four,” says Dr. Alsheik. “It’s soft but formed and almost snake-like.”
What’s Causing Irregularity?
Irregularity can result from any change in bowel habits — anything different than what’s “normal” for you. You might find yourself pooping more or less frequently, see a change in consistency of your poop or experience bloating or constipation.
A variety of physical, emotional and lifestyle factors can lead to irregularity. Common causes include:
- Changes in medication
- Not getting enough fiber in your diet
- Not drinking enough water
- Stress
- Travel
Simple Steps To Get Your Digestion Back On Track
“Some people snap right back to baseline after a minor disruption, but others may need some help to jumpstart their systems,” says Dr. Alsheik.
To keep your system running smoothly all the time, you should:
- Eat a healthy, well-balanced diet. Focus on getting plenty of fiber-rich fruits, vegetables, whole grains and legumes. Dr. Alsheik says you should also aim for about 25 grams of fiber per day. Try to avoid or limit foods that are highly processed and contain refined carbohydrates and lots of added sugar.
- Stay hydrated. Increasing your fiber intake without increasing your water consumption can actually make you constipated. Dr. Alsheik recommends drinking about two liters of water per day (up to three if you are exercising and sweating heavily).
- Get at least some exercise every day. “Gravity will always work in your favor to get things moving,” says Dr. Alsheik. “So any kind of exercise (even a short walk) that gets you moving and your blood pumping will help with regularity.”
- Manage your stress. “There is a strong link between your mind and your gut,” says Dr. Alsheik. That’s why stress often leads to bowel irregularity. Reducing your stress levels and managing them — with breathing exercises, yoga, meditation — can help improve your gut health.
When To See A Doctor For Irregularity
If you find yourself needing to use laxatives or other supplements to maintain regularity, you should talk it over with your doctor. Any change in bowel habits that persists is reason to consult your primary care physician or a gastroenterologist.
Dr. Alsheik cautions that if you experience any of what she calls “alarm symptoms,” you should see a specialist as soon as possible. These can indicate a more serious problem, and your doctor may recommend a colonoscopy or other tests. Alarm symptoms include:
- Sudden anemia
- Unexplained weight loss
- Black, tarry stools
- Blood in your poop
Reviewed by Eva Alsheik, M.D., a gastroenterologist and director of the Center for Motility Disorders at Henry Ford Health. She sees patients at Henry Ford Hospital in Detroit and Henry Ford Medical Center - Columbus.
