To all humans that pass stool, read this. I guess that is all of us.

As a Dietitian, I am alarmed by the number of children and adults who report being constipated at least once a week. This worries me because our diets are predominantly low in fiber. It is amazing to hear individuals report better stool patterns after adopting a healthy diet. The benefits are mainly attributed to high fiber intake and good hydration. 

Your stool is one of the best daily indicators of what’s happening inside your body. Its color, consistency, frequency, and even smell can tell a lot about how well your diet is supporting your digestion and health.

1. Color Clues

The color of your stool mainly reflects how bile (a digestive fluid from the liver) and pigments in your food are processed as they move through your gut. The longer bile stays in the intestines, the darker the stool becomes. It is important to note that when digestion speeds up or certain foods or supplements add pigments, the color shifts.

• Brown: This is the normal colour of stool and shows healthy bile flow and balanced digestion.
• Green: May result from eating lots of leafy greens or when food moves too quickly through the intestines for bile to darken.
• Pale or clay-colored: May indicate low bile output or a problem with fat digestion. You need to seek medical advice.
• Black or dark brown: Often due to excessive iron supplements or, if unexplained, may signal bleeding in the upper digestive tract.
• Red: Could be from beetroot or other foods with strong red pigments, but if persistent, it may indicate bleeding from the lower intestines and you must consult your doctor.

Note: Beyond diet, certain medications such as antibiotics can also influence stool color.

2. Consistency Counts

The form of your stool reflects how efficiently your digestive system is processing and absorbing nutrients.

• Soft, well-formed (like a sausage with cracks): Ideal as it reflects enough fiber and water intake. This is also easy to pass. 
• Hard and lumpy: Suggests dehydration or low-fiber intake, please add fruits, vegetables, and whole grains. This is defined as constipation and it is type 1 on the Bristol stool chart. Chronic constipation increases the risk of developing hemorrhoids, as repeated straining during bowel movements puts pressure on the veins around the anus, causing them to swell and become painful or itchy. Preventing constipation through adequate fiber, hydration, and regular toilet habits can significantly reduce this risk.
• Loose or watery: Often linked to excess fat, sugar or intolerance to foods such as lactose or gluten.

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2. You can use tools such as the Bristol Stool Chart to assess your stool type and track changes over time.
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3. Frequency and Volume Facts

A healthy range is one to three bowel movements per day, or at least three times per week. Volume matters too as very small, infrequent amounts may signal constipation or low fiber intake, while large or urgent volumes may reflect excessive fiber, fat malabsorption, or food intolerance.

4. Should your poop Float or Sink?

Sinking stool is normal and indicates good digestion and adequate fiber. Floating stool may suggest higher gas or fat content, often from excess oils, poor fat digestion, or eating too fast. 

5. Odor Insights

A strong foul smell may signal too much animal fat, protein breakdown, or bacterial imbalance in the gut. While we cannot say poop smells good, we should not normalize having strong offensive smells.

How to Improve Your Stool (and Gut Health)

• Eat 25–35 g of fiber daily from fruits, vegetables, legumes, and whole grains. This can be achieved by eating vegetables with each meal paired with using high fiber carbohydrate foods like fruits, whole grains and cereals for example snack on fruit instead of a chapati.
• Stay hydrated aim for 6–8 glasses of water per day. Read the next segments for personal hydration details.
• Include fermented foods like yogurt, kumbucha or fermented millet drink for healthy gut bacteria.
• Limit processed foods, excess fat, and alcohol.
• Move your body with exercise as it helps stimulate bowel movements.

How Much Fiber Is Enough?

Dietary fiber adds bulk to stool, supports regular bowel movements, and feeds beneficial gut bacteria, helping your stool look and feel “healthy” on the Bristol Stool Chart.

Most adults need 25–30 grams of fiber per day, yet many people eat less than half of that. You can usually meet this target by:

• Including vegetables at each of your three main meals.
• Choosing high-fiber carbohydrate sources such as whole-grain cereals, brown rice, oats, and legumes.
• Having at least two servings of fruit daily. (This can be tailored to health goals in a personalized nutrition plan).

💧 How Much Water (Hydration) Is Enough?

Your water needs depend on your body size, activity level, and environment. A simple rule of thumb is to drink about 35 milliliters per kilogram of body weight each day. For example:

• A 60 kg person needs roughly 2.1 liters per day.
• An 80 kg person needs about 2.8 liters per day.

Hydration helps soften stool, supports smooth movement through the intestines, and works hand-in-hand with dietary fiber to keep digestion healthy.

Remember, hydration is not only plain water; it can also come from soups and teas. For children, hydration can include fresh fruit juices, this is a great chance to replace carbonated drinks.

Myth Buster: You cannot accumulate kilograms of old stool

Many people believe they can have kilograms of stool “stuck” inside their intestines, but this is rarely true. While constipation can cause bloating, discomfort, and temporary weight fluctuations, the actual stool volume in the colon is usually less than one kilogram, even in severe cases. If this extreme accumulation happened you, it would be a medical emergency.

When to Seek Medical Review

While most bowel changes improve with a balanced diet, fiber, and hydration, persistent or severe symptoms should always be investigated. Constipation that does not improve after adequate fiber and fluid intake may point to an underlying issue such as slowed gut motility or obstruction and must be reviewed by a gastroenterologist.

Similarly, chronic or unexplained gastric pain, bloating, or changes in stool pattern should not be ignored. In some cases, what starts as routine indigestion may later be diagnosed as gastric or colon cancer if left unchecked. Early medical evaluation allows for accurate diagnosis and timely treatment.

PLEASE ANALYSE YOUR STOOL EACH DAY.

Written by: 

Dietitian Nantege Regina 

@regisdietitian

Founder: Impact Nutrition Company

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