Poop is very important! Regularity is a good thing. And guess what one of the most common culprits of irregular poops is? YOUR DIET! Second most common culprit? BEING SEDENTARY. Sorry – just facts. Sure, medications play a part – but if you eat right and move more, you may be able to get off some of those meds.
One of the most common problems people have when changing their diet is a change in poop. You either “don’t” poop, poop a lot and too often, or just poop differently. An increase in vegetables (hopefully), the decrease in “refined, ultra-processed carbohydrates” and an increase in protein (which can cause you expel a little more water/fluid and force the need to drink more, which we don’t always do)…all of these are known causes of pooping problems.
It can take up to two weeks for your digestive system to adjust to major change in diet. TWO WEEKS! Be patient, folks!
The gold standard for Poop Analysis is called the Bristol Stool Chart, from which the Practical Paleo guide was likely based. Check it out:
THE BRISTOL STOOL CHART
Here’s how to interpret the poop type from the Bristol Stool Scale, and Resources (link).
Type 1 has spent the longest time in the colon and type 7 has spent the least. Stools at the lumpy end of the scale are hard to pass and often require a lot of straining. Stools at the loose or liquid end of the spectrum can be too easy to pass – the need to pass them is urgent and accidents can happen. The ideal stools are types 3 and 4, especially type 4, as they are most likely to glide out without any fuss.
What type of stools are best?
- The feeling you need to go is definite but not irresistible
- Once you sit down on the toilet there is no delay
- No conscious effort or straining is needed
- The stool glides out smoothly and comfortably
- Afterwards there is only a pleasant feeling of relief
- All this is most likely if the stool is Bristol Stool Form Scale, type 4
Type 1: Separate hard lumps, like nuts
Typical for disbacteriosis, or gut flora imbalance, dehydration, stress or a low fiber diet. Some medications can cause Type 1 stools. These stools lack a normal shape because bacteria are missing and there is nothing to retain water. The lumps are hard and abrasive and painful to pass because they are hard and scratchy. Flatulence isn’t likely, because fermentation of fiber isn’t taking place.
What can you do for Type 1 stools?
- Eating more fiber: High-fiber foods may help soften the stool.
- Keep your activity level high.
- Probiotic foods or a probiotic supplement.
- Starchy vegetables.
- Drinking more water – stay hydrated: For some people, pebbly stools are a sign of dehydration.
- Last resort – magnesium supplement like Natural Calm, or a natural stool softener.
Type 2: Sausage-like, but lumpy
Represents a combination of Type 1 stools impacted into a single mass and lumped together by fiber components and some bacteria. Typical for organic constipation. Type 2 stools are bound to cause some extreme straining during elimination, and may be the cause of hemorrhoids. Minor flatulence is possible. A person experiencing these stools may suffer from irritable bowel syndrome because of continuous pressure of large stools on the intestinal walls.
Type 2 stools can be associated with changes in diet.
What can you do for Type 2 stools?
- All of the recommendations for Type 1 stools.
Type 3: Like a sausage but with cracks in the surface
This form has all of the characteristics of Type 2 stools, but the transit time is faster. Some straining is required. Type 3 and 4 stools are considered normal.
Type 4: Like a sausage or snake, smooth and soft
This form is normal for someone defecating once daily. Type 4 stools has a larger diameter suggesting a longer transit time or a large amount of dietary fiber in the diet.
Type 5: Soft blobs with clear-cut edges
This form can also considered ideal. It is typical for a person who has stools twice or three times daily, after major meals. It may indicate a higher fat diet.
Type 6: Fluffy pieces with ragged edges, a mushy stool
Type 6 stools may cause concern in public places without quick access to a bathroom. It may be difficult to control the urge. Also, it can be a messy affair to manage with toilet paper alone, unless you have access to a bidet. These kind of stools may suggest a slightly hyperactive colon (fast motility), excess dietary potassium, sudden dehydration or spike in blood pressure related to stress (both cause the rapid release of water and potassium from blood plasma into the intestinal cavity). It can also indicate a hypersensitive personality prone to stress, too many spices, drinking water with a high mineral content, or the use of osmotic (mineral salts) laxatives.
To help firm up Type 6 stools:
- Stay hydrated: Drink at least eight glasses of water per day.
- Eat smaller meals: Try more frequent and smaller meals, as opposed to three large meals, which can may overwhelm your digestive system.
- Try the BRAT diet: Eat foods like bananas, rice, applesauce, and toast to relieve mild diarrhea.
Type 7: Watery, no solid pieces
This, of course, is diarrhea. Type 7 stools can be caused by viruses, food allergies, medication, stress, very high intensity exercise…there are numerous causes. If you are new to medium chain triglycerides or novel drinks like BulletProof or fatty coffee, or even the manufactured oil Olestra…all can cause diarrhea.
To help alleviate and firm up Type 7 stools:
- Drink fluids: Drink plenty of fluids to stay hydrated.
- Eat salty and high potassium foods
- Try the BRAT diet
- Avoid suspected trigger foods foods: Avoid foods and drinks that can cause diarrhea, such as sugary fruit juices, caffeine, carbonated drinks, dairy products, and greasy or overly sweet foods. Yogurt with live, active cultures may help.
- Take over-the-counter medication: Consider taking an over-the-counter antidiarrheal medication.
- Seek medical advice: If diarrhea is chronic or persistent, speak with a healthcare professional. They can identify the cause and prescribe appropriate medications.
All of that was good data – too much really. So what the heck do we do with it. Rather than recreate the wheel…
Diane Sanfilippo wrote the book Practical Paleo. I highly recommend it. It’s like a text book – my fave! There’s a great section on poop in this book- it’s quite hilarious and easy to relate to! Practical Paleo: a guide to your poop! Great Read!
Paleo Hacks posted a great blog on just what to do when your poop is “off”: Poop
Squatty Potty posted a fun read entitled Paleo Poopers
Many of you have been shopping with PaleoValley. Well, they, too, offer solutions for poop problems: Ways to improve your digestion.
May your poops be better after reading this !