Know your poo!

We don’t talk about it very often but it is something we all do, every day.

How often should you go?  A normal bowel habit is anything from three times a week up to three times a day.  However, ideally we should be going at least every day, if it is less than that you may be heading towards constipation. If you want to understand your gut transit time, how long it takes for your food to be processed from mouth to poo, consider doing the blue poop challenge which involves making and eating blue muffins. 

Why is it bad to be constipated?  Being constipated can involve passing hard stools, which can be painful and lead to haemorrhoids and anal fissures. When the bowel is underactive, toxins and hormones which have been processed by the liver and are usually excreted are more likely to be absorbed back into the blood which may cause negative health consequences, impacting your immune system, increasing inflammation and leading to poor outcomes on other body systems.

Do you check your poo after each time you go? You should always have a look, it is a really good way to figure out what is going on inside and how well your digestive system is working.

What should my poo look like? Smooth and soft, shaped like a sausage or snake.  On the Bristol stool scale the ideal type of stool is type 4.

How can I improve my constipation? There are three main ways, fibre, hydration and exercise. 

• Fibre – the recommendation is to eat at least 30g of fibre a day.  Increase your intake of fruit and vegetables, whole grains, nuts, seeds and legumes at each meal.  Avoid processed foods which generally don’t contain much fibre. 

• Hydration – Drink more water. Aim for 1.5-2 litres per day.

• Exercise – Make sure you are moving each day, aim for a minimum of 8,000 steps.

If necessary, introduce natural laxatives into your diet such as prunes, figs, apricots, rhubarb, foods rich in magnesium and flaxseeds.

Should I have my stool tested? – In the UK the NHS Bowel Cancer Screening Programme tests everyone aged 54 to 74, and since January 2025 the programme is being rolled out to over 50 year olds as well. A test is sent to participants in the post and is completed at home by putting a poo sample in a small tube and returning it by post to the NHS for testing.  Don’t ignore this test, it is easy to do and a good way to catch any issues early.

When to see your doctor? See your GP if you have a change in bowel habits for 3 weeks or more such as:

• tummy discomfort

• blood in poo

• diarrhoea or constipation for no obvious reason

• a feeling of not having emptied your bowels after going to the toilet

• pain in your stomach or bottom

• poo is loose, pale or looks greasy.

If you would like help how to increase your fibre intake contact Michelle at www.n8healthcoach.com