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The Scoop on Poop: What’s Normal, What’s Not & How to Improve Your Gut Health

by Valerie Polley | Feb 26, 2025 | 0 comments

Poop—it's not the most glamorous topic, but it's a crucial indicator of your overall health. Your digestive system is important for breaking down food, absorbing nutrients, and eliminating waste, so when something is off with your gut, your poop will likely reflect it.

Understanding what's normal, what's not, and how to improve your gut health can help you feel your best. In this article, we'll explore what makes a healthy poop, warning signs of digestive issues, and practical steps to improve your gut health.

What's Considered "Normal" Poop?

A healthy bowel movement varies from person to person, but there are a few characteristics that generally indicate good digestive health.

Frequency

Studies show that "going" anywhere from three times per day to three times per week is considered normal. The key is consistency—if the frequency of your bowel movements suddenly changes, it might be worth investigating.

Color

Healthy poop is usually brown due to bile, a digestive fluid that helps break down fats. Other colors can indicate various issues:

  • Green: May be due to diet (leafy green vegetables) or rapid movement of waste through the intestines. It can also indicate an infection.
  • Black or red: Can indicate bleeding in the digestive tract and should be checked by a doctor. However, red poop can also result from drinking things containing red food dye or eating beets.
  • Pale or clay colored: May indicate an issue with your liver, bile ducts, pancreas, or gallbladder.
  • Yellow: Could be an indication of pancreatitis or celiac disease.

Shape and Consistency

The Bristol Stool Chart categorizes poop into seven types based on their shape and texture. Types 3 and 4 (smooth, well-formed, and soft) are considered ideal. Having Type 1 or 2 stool can indicate constipation, while Type 6 or 7 stool can indicate diarrhea.

Smell

While poop naturally has an unpleasant odor, an extremely foul odor or sudden change in smell may indicate malabsorption, infection, or gut imbalances.

Signs of an Unhealthy Gut

If your poop is frequently abnormal, it could be a sign of underlying digestive issues. Here are some common concerns.

Chronic Constipation

If you struggle to have a bowel movement, experience hard poop, or have a bowel movement less than three times per week, you might have constipation. Common causes of constipation include dehydration, low fiber intake, certain medications (like opioids), pelvic floor dysfunction, or an underlying condition like irritable bowel syndrome (IBS).

Frequent Diarrhea

Loose, watery stools that persist for days or weeks can be caused by food intolerances, infections, or gut disorders like Crohn's disease or celiac disease (where your body mistakenly attacks gluten, the protein found in wheat, rye, and barley).

Unusual Colors

As mentioned above, significant changes in the color of your poop—especially black, red, or very pale—should be addressed by a healthcare professional.

Mucus, Undigested Food, or Floating Stool

Excessive mucus may be a sign of an inflammatory condition. While some undigested food in your poop can be a result of eating too quickly or not chewing your food properly, undigested food could indicate something is wrong if it's accompanied by diarrhea, weight loss, or other changes to your bowel habits. 

Floating stools can sometimes be linked to fat malabsorption or an infection.

Persistent Bloating, Gas, or Abdominal Pain

Occasional bloating and gas are normal, but if they're constant or cause significant pain, they could indicate food sensitivities, small intestinal bacterial overgrowth (SIBO), or other digestive issues.

Improving Gut Health for Better Poop

If you're experiencing digestive issues like constipation, gas, and bloating, making simple changes to your diet and lifestyle can support better digestion and more regular bowel movements.

Increase Fiber Intake

There are two main types of fiber—soluble and insoluble. Soluble fiber, which is found in foods like oats, oat bran, barley, chia seeds, and psyllium husk, forms a gel-like substance in the intestine and slows down digestion. It can also be helpful if you're experiencing diarrhea, as it soaks up excess water in the bowel, leading to more formed stool.

Insoluble fiber, which is found in legumes, wheat bran, and the skins of fruits and vegetables, does not absorb water, but it adds bulk to the stool and causes waste to move through the bowel faster. It can be particularly helpful if you're struggling with constipation. 

In general, women need about 25 grams of fiber daily, while men need 38 grams.

Stay Hydrated

Water is essential for digestion and stool formation. Dehydration can lead to constipation, so aim to drink at least eight glasses of water daily (more if you're physically active). If you're experiencing chronic diarrhea, you may need to replace both fluids and electrolytes by drinking an oral rehydration drink like Pedialyte.

Eat More Fermented Foods

Probiotic-rich foods like yogurt, kefir, sauerkraut, and kimchi support a healthy gut microbiome, which plays a key role in digestion and bowel regularity.

Manage Stress

Chronic stress can slow digestion and contribute to issues like constipation. To manage your stress, try techniques like deep breathing, yoga, or meditation.

Exercise Regularly

Physical activity stimulates the intestines, helping food move more efficiently through your digestive system. Even light exercise like walking or yoga can improve bowel regularity.

Identify Food Intolerances

Certain foods can trigger digestive distress. Keeping a food diary or trying an elimination diet under the supervision of a registered dietitian can help pinpoint problem foods like dairy, gluten, or FODMAPs.

When to See a Doctor

While occasional digestive problems are normal, some symptoms warrant medical attention:

  • Blood in your poop, or black, tarry poop.
  • Persistent diarrhea or constipation lasting more than a few weeks.
  • Unexplained weight loss.
  • Severe abdominal pain or cramping.
  • Changes in stool that last more than a few weeks.
  • Symptoms of malabsorption, such as greasy, foul-smelling poop.

If you experience any of these symptoms, consult a healthcare professional to rule out serious conditions like infections, inflammatory bowel disease (IBD), or colorectal cancer.

Final Thoughts

Your poop is a valuable clue to your overall health. By paying attention to its frequency, color, and consistency, you can identify potential digestive problems and take proactive steps to support your gut health. A diet rich in fiber, proper hydration, stress management, and regular exercise can go a long way in keeping your digestive system running smoothly. If you're still constipated, check out our constipation care plan.

If you're struggling with digestion and have ruled out causes like IBD and colorectal cancer, a registered dietitian can help you get your digestion back on track. Click here to get in touch with us at Blue Tree Nutrition and book an appointment with a registered dietitian.

Spend any amount of time on social media these days, and you'd think protein is the answer to all your health concerns. Protein coffee, protein cereal, protein deserts…even foods that never needed protein are getting a boost.

Protein absolutely plays an important role in overall health. But when it comes specifically to gut health, fiber is the real MVP.

Why Gut Health Depends on What Your Microbes Eat

Your gut is home to trillions of microorganisms collectively known as the gut microbiome. These microbes, which include bacteria, viruses, fungi, and more, influence everything from digestion and metabolism to inflammation and immune function. 

But microbes need fuel to survive.

Unlike human cells, your gut microbes thrive on dietary fiber—not protein—as their main source of energy. When you eat fiber, your gut microbes ferment it and produce compounds that actively support health.

However, when fiber intake is low, your gut microbes are forced to rely on other sources of fuel, including protein. And that shift can change which metabolic byproducts are produced in your gut. And spoiler alert—that's not always for the better.

What Happens When You Eat Fiber

Fiber is a type of carbohydrate that resists digestion in the small intestine. Instead of being absorbed, it travels to the colon intact. 

This is where the magic happens. Your gut microbes ferment fiber, producing a variety of different compounds. Some of the most important byproducts of fiber breakdown by your microbiome are short-chain fatty acids (SCFAs).

SCFAs are incredibly beneficial for overall health. Here are just some of their benefits:

  • Nourish colon cells
  • Strengthen the gut barrier
  • Reduce inflammation
  • Support regular bowel movements
  • Maintain a healthy gut pH
  • Protect against several diseases

In other words, fiber doesn't just help you poop—it actively supports the structure and function of your gut.

The Different Types of Fiber (And Why They All Matter)

You might be surprised to learn that not all fiber works the same way. Soluble fiber, which dissolves in water to form a gel-like substance, slows digestion, helps regulate blood sugar, lowers cholesterol, and, in some cases, acts as fuel for your good gut microbes. The fiber that can act as fuel for your gut microbes is called prebiotic fiber, and you can think of it as fertilizer for your gut microbiome. 

In contrast, insoluble fiber does not dissolve in water, but adds bulk to stool, helping promote gut regularity and speeding up the transit of waste through your digestive tract.

Both types of fiber are needed for a healthy gut, but soluble fiber is typically "gentler" on digestion and can be especially helpful for people with IBS.

What Happens When Protein Reaches the Colon

Protein is essential for muscle repair, immune function, and hormone regulation, and most of it is digested and absorbed in the small intestine. However, when large amounts of protein (especially protein from animal products) reach the colon, your gut microbes break it down through fermentation. Unlike fiber fermentation, protein fermentation produces compounds that can negatively affect gut health.

Byproducts of protein fermentation can include ammonia, hydrogen sulfide, phenols, and indoles. In large amounts, these compounds have been linked to gut barrier irritation, increased inflammation, unfavorable changes in gut microbiome composition, and a potential increase in colorectal disease risk.

This doesn't mean protein is harmful, but it highlights that a high-animal-protein, low-fiber diet shifts microbial activity toward less beneficial metabolic pathways. In other words? The extremely popular carnivore diet is not a good choice for gut health. Overall, it's best to focus on plant-based sources of protein, which studies show can improve gut microbiome composition. 

Why Fiber Matters More Than Protein for Gut Health

From a gut health perspective, fiber has several advantages over protein:

  • Feeds beneficial microbes
  • Produces anti-inflammatory compounds
  • Supports stool consistency and transit
  • Improves microbial diversity

Most people meet or exceed the recommended protein intake, but fall dramatically short on fiber intake (some studies suggest that as many of 95% of people in the United States don't reach the recommended fiber intake).

The National Academy of Medicine recommends that women aim for around 25 grams of fiber per day, while men should target about 38 grams per day.

Simple Ways to Increase Fiber Intake

Increasing your fiber intake doesn't require a complete diet overhaul. Small, consistent changes tend to work best, especially if you have a sensitive digestive system.

Instead of removing foods from your diet, focus on adding fiber where you can or switching to higher fiber options:

  • Toss canned beans or chickpeas into salads
  • Add chia or ground flax seeds to your yogurt
  • Include at least one plant food at every meal
  • Switch to whole wheat or fiber-enriched pasta
  • Choose rolled oats instead of sugary breakfast cereals
  • Cook and cool starchy foods like potatoes, rice, and pasta before eating to naturally increase resistant starch (a type of prebiotic) content

To avoid digestive problems, increase your fiber intake slowly by 2-3 grams per day, and ensure you're drinking plenty of fluids to keep things moving smoothly. To increase the diversity of fiber you're providing to your microbes, aim to eat 30 different plant foods (which include fruits, vegetables, legumes, nuts, seeds, herbs, and spices) per week.

The Bottom Line

Protein is essential for overall health, but when it comes to gut health, fiber plays the starring role. It feeds your beneficial gut microbes, strengthens the gut linking, and produces anti-inflammatory compounds that help keep your digestive system running smoothly. Meanwhile, diets high in protein but low in fiber may encourage metabolic byproducts linked with less favorable gut outcomes.

If your priority is improving gut health, the evidence consistently points in one direction. Eat more fiber, and your gut microbes will thank you. If you're struggling with increasing your fiber intake, a dietitian can help. Click here to get in touch with us at Blue Tree Nutrition and learn about how we can support your journey to better gut health.

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Hello, I am

Valerie

My name is Valerie Polley. I am a Indianapolis-based registered dietitian and owner of Blue Tree Nutrition. I consult with clients both local and far away.
I have a bachelor’s degree in nutrition from Purdue University and I have been practicing for 20 years.
I thoroughly enjoy helping clients through their gut health journey. I see a range of GI issues including, but not limited to celiac disease, IBS and SIBO. I also specialize in the FODMAP elimination diet.

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