How Often Should You Poo?

How Often Should You Poo?

Understanding Your Bowel Movements

The frequency of bowel movements varies from person to person. Typically, every time we eat, the large intestine contracts, pushing food along the digestive tract and triggering a reflex that creates the urge to poo. This is called the "gastro-colic reflex." Many people suppress this urge due to busy schedules, making once-a-day or less the norm.

The Ideal Frequency of Pooping

While one bowel movement a day has often been seen as a sign of good gut health, scientists now recognize that "normal" bowel function can vary widely. In the late 1980s, a study by Dr. Ken Heaton found that, while many people poo once a day, 40% of men and 33% of women have different habits, with some people defecating less than once a week or as often as three times a day.

The Bristol Stool Form Scale

Heaton also developed the Bristol Stool Form Scale, which categorizes stool types to help diagnose digestive issues. The "ideal" stool is type 3 or type 4: a smooth or cracked sausage-like shape. This is considered the "goldilocks" zone of stool consistency.

How Often Is Healthy?

While the NHS defines "normal" as having a bowel movement anywhere between three times a day and three times a week, health experts suggest that stool frequency can indicate gut health. A 2023 study found that people who had one soft stool per day had a lower risk of dying from cancer and cardiovascular disease. Those with fewer bowel movements (like less than three per week) were at higher risk for both conditions.

Gut Microbiome and Poop Frequency

A 2024 study led by microbiologist Sean Gibbons found that people who pooped one to three times a day had healthier gut bacteria. On the other hand, those with fewer bowel movements had higher levels of toxins in their bloodstream, linked to diseases like chronic kidney disease and Alzheimer's.

People with more frequent bowel movements have a healthier gut microbiome, which produces chemicals that reduce inflammation and promote good health. One such chemical is butyrate, which helps with insulin sensitivity and gut health.

The Risks of Infrequent Pooping

When bowel movements are infrequent, stool stays longer in the colon, where bacteria can break down fiber and produce harmful toxins. These toxins are linked to cardiovascular disease and other chronic conditions. If stool spends too long in the gut, harmful bacteria thrive and switch from digesting fiber to proteins, leading to harmful byproducts.

Gut Transit Time

The time it takes for food to travel through your digestive system, called gut transit time, is another indicator of digestive health. A shorter transit time (more frequent bowel movements) is associated with a healthier microbiome and a lower risk of diseases like heart disease and diabetes. Conversely, those with longer transit times tend to have more harmful gut bacteria.

Signs to Watch For

While the ideal frequency can vary, experts recommend watching for changes in bowel habits. Keep track of your bowel movements and look for signs like black or red stools, which could indicate blood and potentially colorectal cancer. Also, seek medical advice if you experience diarrhea, bloating, or cramps after eating.