What Your Poo Says About Gut Health

As a naturopath, I find myself very comfortable taking about bowel motions, as it gives me vital information about both digestion and elimination of toxins. Observing what lands in the toilet helps me to understand so much more about digestion, and as a result, how to improve it.

Your bowel motions can tell you a lot about what’s happening inside your digestive system. In clinic, I often ask detailed questions about frequency, consistency, colour, and even flatulence, and how bad it smells! It’s not glamorous, but it is incredibly useful information.

Many people assume that as long as they are going regularly, everything must be fine. But there are some simple signs that can indicate whether your digestion is working well — or whether it might need some support.

How Often Should You Be Going?

For most people, anywhere between once and three times per day is healthy, so long as it is not difficult to pass and is well-formed.

If you are going less than once per day, it may indicate:

• Slower gut motility
• Inadequate fibre intake
• Not enough fluid
• Stress affecting digestion
• Thyroid or metabolic issues

Regular constipation isn’t just uncomfortable. It can also mean that you’re not eliminating toxins well, and they can be reabsorbed in the colon and cause damage throughout your body. This can lead to bloating, hormone imbalance, skin issues, high cholesterol, and contribute to fatigue.

What About the Shape and Consistency?

There is a tool called the Bristol Stool Chart that categorises stool types from hard pellets to entirely liquid. Ideally, you are aiming for something that resembles a smooth, soft sausage. Not hard and cracked. Not loose and urgent.

Hard, dry stools can suggest:

• Dehydration
• Low fibre intake
• Sluggish bowel motility

Loose or urgent stools may indicate:

• Food sensitivities
• Inflammation
• Infection
• Poor fat digestion

Occasional variation is normal. Persistent changes are worth investigating.

What Does Colour Tell You?

A healthy stool is generally medium to dark brown, like dairy milk chocolate. This colour comes from bile — which is produced by the liver and stored in the gallbladder.

Very pale stools can indicate that bile flow is reduced. Since bile is essential for fat digestion, this can sometimes be associated with bloating after fatty meals or stools that float.

Black stools (not caused by iron supplements) or bright red blood should always be assessed by a doctor, as both can mean bleeding from the bowels.

Greeny yellow stools can occur after eating large amounts of leafy greens, but if persistent, may indicate food moving too quickly through the gut.

Floating vs Sinking

Stools that occasionally float are not usually a concern. However, frequent floating stools can suggest excess gas or poor fat digestion.

Fat digestion relies on adequate bile production and pancreatic enzymes. If the liver is sluggish or the gallbladder isn’t releasing bile efficiently, fats may not be broken down properly — which can contribute to bloating and discomfort.

What About the Smell?

Bowel motions will never smell pleasant. But extremely strong, offensive odour can sometimes indicate imbalance in gut bacteria or incomplete digestion.

This is where looking at the whole picture matters — diet, stress levels, fibre intake, liver function, and metabolic health all play a role.

When Should You Seek Support?

If you notice:

• Persistent constipation
• Ongoing diarrhoea
• Regular bloating
• Mucus in stool
• Significant changes in bowel habits

…it’s worth looking deeper.

Whilst many people live with digestive symptoms, they are not something you simply have to put up with. The gut plays a central role in energy production, immune balance, and hormone regulation. When digestion improves, many other areas of health improve alongside it.

Supporting Healthy Bowel Motions Naturally

Some simple starting points include:

• Increasing wholefood fibre gradually
• Eating plenty of vegetables and a variety of vegetables
• Drinking adequate water
• Regular movement (walking is excellent for motility)
• Eating slowly and chewing properly

Each person is different, so what works for one may not work for another. But paying attention to what your poo is telling you is a simple and surprisingly powerful place to start.

Your digestive system gives you feedback every day. The question is whether you’re listening or not.