Have you ever stopped to examine what’s left behind after your bathroom breaks? If not, you might want to start! Your daily deposit offers a glimpse into your overall health – and believe it or not, it’s worth more than a passing glance. So grab yourself a cup of coffee (but maybe not straight after your morning bathroom trip) and join us as we dive into the secrets your poop holds. Trust us, it’s one of the most revealing health checks you can do!

Why You Should Pay Attention to Your Poop 

Before you dismiss this conversation as too gross, let's dive into why paying attention to your poop could actually benefit your well-being. Stool consistency, colour, shape, and frequency give clues to how your digestive system is functioning and may even flag potential health issues. 

First, don't overlook the colour of your poop. Each hue could signify different aspects of health: 

• Brown: The "normal" poop colour, all due to bile from your liver.

• Green: Commonly caused by leafy greens or food colouring, but sometimes indicates rapid transit through the intestines.

• White or clay-coloured: This could suggest a bile duct blockage or other liver-related issues.

• Black or tarry: This might indicate bleeding in the upper gastrointestinal tract. It's a good idea to seek medical advice if this occurs.

• Red: Often from food dyes or beets but can also point to bleeding in the lower gastrointestinal tract.

Consistency is equally important when evaluating your stool. It might differ from one person to another, but it’s useful to know what various textures could indicate. The Bristol Stool Chart can be a handy guide for this: 

• Hard lumps: Usually a sign of constipation, often due to insufficient fibre or water intake.

• Sausage-shaped but lumpy: Also suggests potential constipation but in a milder form.

• Smooth, soft sausage or snake: This is considered optimal and indicates a balanced diet.

• Soft blobs with clear-cut edges: Occasionally normal but could indicate a rushed bowel movement.

• Mushy consistency with fluffy pieces: May hint at mild diarrhoea or a faulty pancreas.

• Watery, no solid pieces: Indicates diarrhoea, which can have multiple causes, from infections to stress.

When it comes to frequency, there's no "one-size-fits-all" rule. However, if you’re going anywhere between three times a day to three times a week, you’re within the normal range. Pooping less frequently might suggest constipation, while more frequent trips could indicate an issue like irritable bowel syndrome (IBS).

Enhancing Gut Health 

Knowing the state of your poop is only half the battle. You also need to take actionable steps to improve your gut health. 

Probiotics

Probiotics are beneficial bacteria that help maintain a healthy gut flora. Consuming probiotics can aid digestion, improve bowel movements, and even bolster your immune system. 

Foods rich in probiotics include: 

• Yoghurt: Look for labels that mention "live and active cultures."

• Kefir: A fermented milk drink packed with gut-friendly bacteria.

• Sauerkraut: Fermented cabbage that provides probiotics along with fibre.

• Kimchi: A Korean side dish made from fermented vegetables.

• Miso: A Japanese seasoning made by fermenting soybeans.

Nutravia’s probiotics are an excellent choice. These supplements are packed with multiple strains of beneficial bacteria, offering a comprehensive approach to gut health. Whether you struggle with constipation, diarrhoea, or just want to ensure your digestive system is running smoothly, probiotics could be the answer. 

Our 15 Strain Complex capsules are filled with the highest quality viable bacteria at 40 Billion CFU per serving, specially formulated to aid with common digestive health issues. Containing 15 different strains of bacteria including the effective Lactobacillus Acidophilus.

Dietary fibre is a crucial component of a healthy digestive system. It adds bulk to your stool, facilitating easier bowel movements and reducing the risk of constipation. 

Aim for around 30 grams of fibre per day. You can easily achieve this by incorporating a variety of fibre-rich foods like beans, lentils, whole grains and chickpeas into your meals. Snack on nuts and seeds, and don't forget to include apples, berries, and pears as tasty, high-fibre treats.

Our Fibre Complex offers a high-fibre blend of ingredients to help boost the intake of fibre, including: Inulin, Flaxseed, Psyllium Husk, Glucomannan, Peppermint Leaf and Aloe Vera extract. Our fibre supplement is naturally high in soluble dietary fibre to help you maintain your daily rhythm. Each serving contains an impressive 3g fibre per 5g scoop with a natural blackberry flavouring, making it ideal to mix into a smoothie for your daily source of fibre.

Psyllium husk is also a fantastic source of soluble fibre. Adding it to your diet can regulate bowel movements and improve overall gut health. You can mix it with water, juice, or even add it to smoothies for a fibre boost. 

Not all fibres are the same: Psyllium or Ispaghula is a form of soluble fibre made from the husks of the Plantago Ovata seeds which is often referred to as bulking fibre because of its excellent water solubility. It can absorb and hold up water and become a thick, viscous compound that plays a role in digestion.

Vitamin D

Vitamin D plays a crucial role in maintaining a healthy gut. This fat-soluble vitamin contributes to the regulation of the immune response in the gastrointestinal tract, which is essential for a balanced and efficient digestive system. A deficiency in vitamin D can lead to a disrupted gut microbiome, chronic inflammation, and an increased risk of gut-related diseases. 

Fortunately, you can enhance your vitamin D intake through both diet and supplements. Foods rich in vitamin D include fatty fish like salmon and mackerel, fortified dairy products, and egg yolks. Don't forget to soak up some sunlight—your body produces vitamin D when your skin is exposed to sunlight. 

For those who may find it challenging to get enough vitamin D from food and sunlight alone, supplements make a great addition. 

Vitamin D is a fat-soluble vitamin. Usually, Vitamin D is sourced from lanolin which is from sheep’s wool, making it non vegan friendly. However, this supplement is completely suitable for vegans as the source is lichen, a vegan Vitamin D source alternative.

Tips for a Healthier Gut 

• Chew your food thoroughly: Eating might seem simple, but give your mouth the credit it deserves! Chewing your food well can help your digestive system work efficiently. Aim for at least 20-30 chews per bite to break down food properly.

• Hydrate wisely: Drinking water between meals rather than during can prevent diluting your stomach acids, ensuring that your digestive system operates smoothly. Aim for herbal teas or lemon water to give your digestion an extra boost.

• Mindful eating: Practise eating in a calm environment without distractions. Being stressed can affect your digestion negatively, so take a moment to relax and enjoy your meal. Your gut will thank you.

• Daily strolls: Physical movement aids digestion! A gentle walk after meals can help stimulate your digestive tract and improve overall digestive health. Even a 10-minute walk can make a significant difference.

• Create a gut-healing tea ritual: Swap out one of your daily beverages for a gut-soothing herbal tea like peppermint, ginger, or fennel. These teas can help alleviate digestive discomfort and improve overall gut health.

• Yoga poses for better digestion: Try incorporating yoga poses such as "Wind-Relieving Pose" and "Seated Forward Bend" to boost your digestive system naturally. These poses can help reduce bloating and improve circulation.

• Get dirty (quite literally): Spend time gardening or with your hands in the soil. Exposure to soil microbes can diversify your gut microbiome, fortifying your gut health.

Riya Lakhani-Kanji MSc ANutr is a registered nutritionist and health writer. Equipped with a Bachelor's and Master's degree in Human Nutrition, Riya leverages her scientific knowledge to create engaging content that empowers people to embrace the power of plants.