Your bowel movements say a lot about your health!
Which poo are you?
Types 1 and 2 mean you’re constipated. Types 3 and 4 are ideal poops, they are easy to pass and aren’t overly watery. Type 5 heads towards diarrhea, and types 6 and 7 mean you’ve got diarrhea.
Constipation
If you’re constipated your bowel movements are hard to pass, infrequent (you should be going at least once a day), or incomplete (feels like there’s still more).
Constipation is uncomfortable, and if you have it, you know it can have a negative impact on your physical and mental health, and on your quality of life.
Pooping is a major route of detoxification! If you aren’t doing it, those toxins can get reabsorbed into your bloodstream and recirculated throughout your body.
Symptoms
Fewer than 1-3 bowel movements each day (you should be going at least once a day)
Hard, dry or lumpy stools
Stools that are hard to pass
Stools that are painful
Straining when trying to go
Feeling like there’s still more (incomplete evacuation)
Stomach discomfort
Stomach pain
Bloating
Nausea
causes
Diet
Not drinking enough water
Not eating enough fiber
Poor diet choices
For babies and children, dairy is often a contributing factor
Lifestyle
Stress
Lack of sleep
Physical inactivity
Certain medications
Antacids
Anticonvulsants
Calcium channel blockers
Diuretics
Iron supplements
Calcium supplements
Narcotic and opioid pain medications
Antidepressants
Getting older
Travel
Holding it when you do have to go
Gut motility problems
Functional GI problems like irritable bowel syndrome (IBS)
Gut infections and imbalances
Candida
Small intestinal bacterial overgrowth (SIBO)
Parasites
Other infections and imbalances
Hormone imbalances
What to do
First-line interventions (start here - diet and lifestyle)
Hydration
Drink at least 6-8 glasses of water per day (adults)
Drink at least 1 glass of water per year of age (kids)
Eat a whole, real foods diet and avoid processed, junk foods
Eat more soluble and insoluble fiber
Soluble fiber (absorbs water and creates bulk)
Steel-cut oats
Legumes (beans)
Chia seeds
Flaxseed
Nuts
Oranges
Apples
Carrots
Blueberries
Sweet potatoes
Insoluble fiber (moves bulk through the intestines)
Brussels sprouts
Broccoli
Cauliflower
Beets
Kale
Aloe juice
Adults: drink 1/4 - 1/2 cup 1-2 times a day, start on the low end and work your way up as needed
Eat A LOT of sautéed spinach (daily) until going to the bathroom (daily). Sauté in avocado oil, grass-fed butter, or ghee
Instead of nut butter, try this recipe as a substitute:
Ingredients
1 cup unsweetened applesauce
1 cup chia or hemp seeds
3/4 cup prune juice
Instructions
Mix ingredients together
They will turn into a pasty consistency, like nut butter
Keep refrigerated
Eat one or two tablespoons each day, and follow it with a full glass of water
Maintain, it might take a few days to see results
Constipation smoothie (from Kids Eat in Color) - can mix supplements in this
1 cup prune juice (no sugar added)
½ cup water
½ pear
½ cup frozen blueberries (no sugar added)
1 Tbs. chia or hemp seeds
Small handful spinach
Increase levels of physical activity and address sleep issues and stress
Determine if medications are causing the issue
When you have to go, go. Don’t hold it!
Second-line interventions, when diet and lifestyle aren’t enough
Explore gut health, identify and address root cause issues
Digestion and absorption
Bicarb test for adequate stomach acid
Gut microbiome imbalances and infections like candida, SIBO, parasites, and others
Motility problems
Ginger
Castor oil pack
Magnesium citrate
High dose vitamin C
Targeted motility supplements
Third-line interventions (talk to your health care provider when medical attention is necessary)
Prescription motility agents
Diarrhea
If your bowel movements are frequent and watery, you may have diarrhea.
Symptoms
Stomach cramps
Stomach pain
Bloating
Nausea
Vomiting
Fever
Blood in the stool
Mucus in the stool
Urgent need to go
What to do
First-line interventions (start here - diet and lifestyle)
Try a clear liquid diet
Water
Herbal teas
Apple juice
Clear broths
Plain gelatin
Drink at least a cup of water or other liquid after each episode so you don’t get dehydrated
Eat
Small and more frequent meals
Foods high in pectin (water-soluble fiber) like applesauce, apples, peaches, oranges, strawberries, bananas, peas, carrots, green beans, and yogurt (dairy can make things worse, so try coconut yogurt)
Potassium-rich foods like potatoes and sweet potatoes without the skin, and bananas
Sodium-rich foods like soups and broths
Protein from foods like lean beef, pork, turkey, chicken, well-cooked eggs, and tofu
Your favorite veggies and fruits, but cook them rather than have them raw
Avoid
Caffeine, alcohol, very hot or very cold foods, and liquids, and carbonated drinks
Tobacco products
Fatty, greasy, rich foods
Foods that cause gas like chewing gum and carbonated drinks
Dairy products
Address sleep issues and stress
Determine if medications are causing the issue
If you have diarrhea that lasts for more than 24 hours, or if you have pain and cramping, call your physician
Second-line interventions, when diet and lifestyle aren’t enough
Explore gut health, identify and address root cause issues
Digestion and absorption
Bicarb test for adequate stomach acid
Gut microbiome imbalances and infections like candida, SIBO, parasites, and others
Motility problems
Third-line interventions (talk to your health care provider when medical attention is necessary)
Medications
What your baby’s poo is telling you
Your baby’s poop will change as he or she grows, drinks breastmilk or formula, and starts eating solids. But there are times when your baby’s poop might be alerting you that something’s wrong.
Texture
Newborn baby poop: Your baby’s poop as a newborn will be thick and tar-like. This should change to a looser and yellow poop within a few days after birth. If it doesn’t, call your pediatrician, it might mean he or she isn’t getting enough milk.
Breastfed baby poop: Breastfed babies have looser stools, this is normal and isn’t necessarily a sign of diarrhea.
Formula-fed baby poop: Babies that are formula fed tend to have poops that are firmer compared to breastfed babies. The color may also be more tan to brown, with some yellow and green.
Introducing solids: When you introduce solids, you can expect your baby’s poop to start looking more like adult poop.
Consistency
Constipation: Hard poop that’s difficult to pass, and small pebble like drops of poop that are dark brown might mean your baby is constipated. If you are concerned, check out tips below for addressing constipation, and alert your pediatrician.
Diarrhea: It might be hard to identify if your baby has diarrhea because infants have looser poops. If your baby has loose, watery stools that happen more than once per feeding, he or she might have diarrhea. If you are concerned, contact your pediatrician.
Mucusy or frothy poop: Mucusy or frothy poops might be caused by your baby swallowing drool from teething. If your baby isn’t teething and has mucus in their poop, or if it is frothy, contact your pediatrician.
Blood: Blood in your baby’s poop might be caused by straining during constipation. It also might mean there is an infection. Contact your pediatrician if you see blood in your baby’s poop.
Food pieces: Food pieces might be visible in your baby’s poop once they start eating solids. This can be normal, some foods aren’t digestible and get passed into poop. It also might mean your child isn’t chewing thoroughly enough. If you are concerned, contact your pediatrician.
Frequency
A newborn might have few poops early on, so if your baby doesn’t poop every day this might be normal.
Breastfed babies might poop infrequently until they are about 3-6 weeks old. Formula fed babies should poop at least once daily. Less frequent poops could mean constipation.
Once your baby starts solids, he or she should be pooping at least once daily. If not, this may point to constipation.
Infant and child constipation
Signs of constipation in infants and children may include:
Being fussy and spitting up often
Difficulty passing stools or seeming uncomfortable
Hard, dry stools
Pain when having a bowel movement
Stomach pain and bloating
Large, wide stools
Blood in the stool or on toilet paper
Traces of liquid or stool in a child's underwear (could mean fecal impaction)
Constipation in children may be caused by:
Holding it in
Not eating enough fiber
Not drinking enough fluids
Switching to solid foods or from breast milk to formula
Dairy
Travel, starting school, or stress
Medical conditions
Medications
Gut infections and imbalances
Lifestyle changes can help!
Infants:
Give baby extra water or juice during the day between feedings.
Over 2 months old: Try 2 to 4 ounces (59 to 118 mL) of fruit juice (grape, pear, apple, cherry, or prune) twice a day.
If baby is eating solids, try baby foods with a high-fiber content (peas, beans, apricots, prunes, peaches, pears, plums, and spinach) twice a day.
Children:
Drink plenty of fluids each day. One glass of water per year of age.
Eat more fresh, whole fruits and vegetables and foods high in fiber, like starchy vegetables (carrots, sweet potatoes, yams, and other root vegetables) and whole grains like buckwheat, brown rice, and quinoa.
Avoid dairy, fast food, and processed junk foods.
Stop toilet training if your child is constipated. Resolve the issue and start again.
Teach older children to use the toilet right after eating a meal.
If diet and lifestyle interventions don’t solve the problem, take a deeper look at gut health.
A combination of interventions may be needed to resolve the problem.
References
Lacy BE, Patel NK. Rome Criteria and a Diagnostic Approach to Irritable Bowel Syndrome. J. Clin. Med. 2017;6(11):99. doi.org/10.3390/jcm6110099.
Cao H, Liu X, An Y, et al. Dysbiosis contributes to chronic constipation development via regulation of serotonin transporter in the intestine. Scientific Reports. 2017;7:10322. doi:10.1038/s41598-017-10835-8.
Attaluri A, Jackson M, Valestin J, Rao SS. Methanogenic flora is associated with altered colonic transit but not stool characteristics in constipation without IBS. Am J Gastroenterol. 2010;105:1407–1411. doi: 10.1038/ajg.2009.655.
Rao SS, Rattanakovit K, Patcharatrakul T. Diagnosis and management of chronic constipation in adults. Nat Rev Gastroenterol Hepatol. 2016;13:295–305. doi: 10.1038/nrgastro.2016.53.
Park KS, et al. Practical treatments for constipation in Korea. Korean J Intern Med. 2012;27:262–270. doi: 10.3904/kjim.2012.27.3.262.
Ge X, et al. Potential role of fecal microbiota from patients with slow transit constipation in the regulation of gastrointestinal motility. Sci Rep. 2017;7. doi: 10.1038/s41598-017-00612-y.
Brand JC, Minich DM. Challenging Case in Clinical Practice: Relief from Reported Severe, Chronic Constipation After Implementation of an Elimination Diet. Alternative and Complementary Therapies. 2018;24(6). https://doi.org/10.1089/act.2018.29190.jcb.
https://www.arthritis-health.com/treatment/medications/signs-and-symptoms-constipation
https://www.niddk.nih.gov/health-information/digestive-diseases/constipation/symptoms-causes
https://www.breastcancer.org/tips/nutrition/during_treat/side_effects/diarrhea
https://www.unitypoint.org/blankchildrens/article.aspx?id=40567710-74c7-4ef2-a040-847be9fbd35a
https://www.healthline.com/health/parenting/baby-poop-color#frequency
My work with a client who struggled with constipation for more than 40 years is featured in the scientific, peer-reviewed journal Alternative and Complementary Therapies. To read the abstract, click here.
The information provided in this article is not a suggestion to start taking any of the noted supplements or to implement second or third-line interventions on your own. It is important to work with a qualified health professional in order to safely and effectively address your health issues.