What your bowel movements say about your health

We know it's not polite conversation, but talking about your bowel habits is important for your health.

The first thing we want you to know is that normal bowel movements come in all shapes, sizes and frequencies. Maybe for you that looks like one bowel action each day, but for someone else it could be less (or more).

What matters most is that your regular pooping habits feel comfortable and easy. So, let's get down to business...pun mostly intended.

We're going to cover all the key details when it comes to bowel habits and gut health, including: how frequent your bowel movements should be, the average person's gut transit time and when to see a doctor about your gut or other symptoms.

How many bowel movements per day is normal?

A lot of people believe that going once a day is the ideal, but the truth is that normal is a very wide range [4].

Studies from around the world that have tracked the bowel habits of thousands of people find the most common frequency is anywhere from 3 times a day to 3 times per week [2].

It’s not only about frequency either. The most important thing for a normal, healthy bowel movement is that it feels comfortable or pain-free. The next best thing is that they happen on a somewhat regular routine [2].

What affects how often you have bowel movements?

From your morning coffee to a new medication or a stressful week, many factors can make you more or less likely to use the loo.

Ignoring the urge

If you’ve ever changed a dirty diaper, then you know babies go when their bodies say so. By the time we’re adults, most of us have learned to suppress the urge.

While it’s a good thing if you’re nowhere near a toilet, it can also be a problem for our health [1]. Suppressing the urge can lead to health conditions like constipation, abdominal pain, bloating and wind.

It can also make your bowel movements less predictable and lead to slower gut transit times, which we’ll explore a bit later. To put this another way, when you train your body to ignore the urge, you’re also setting it up for less frequent bowel movements

Diet and regular exercise

Some food and drinks can increase your frequency. For example, coffee is a well-known stimulant for the gut, while fibre helps support a healthy digestive system [2].

Getting regular exercise is another good habit that can support healthy (and frequent) bowel movements.

Sleep and stress 

More than one study has shown that the most common time for a bowel movement is in the morning [2]. A key reason for this is your circadian rhythm, or body clock, which determines how active bodily functions are throughout the day and night.

Generally speaking, activity in your bowels is lower at night when you sleep and highest in the morning. Poor sleep habits can affect your circadian rhythm, which would also affect your bowel movements.

Another key factor is stress. Stress is well-known to contribute to irregular bowel movements. In good news, focusing on relaxation techniques can help.

Changes to your routine

Sudden changes to your routine can also mess with your bowel movements, often leading to constipation. For example, starting a new medication or supplement, or going on holiday [3].

If you’ve recently made a change to your lifestyle and your bowels aren’t happy with it, the best thing to do is see a doctor.

What is gut transit time and how does it affect bowel movement frequency?

In simple terms, your gut transit time is how long it takes the food you consume to travel through the digestive system and complete the cycle as a bowel movement [1].

The average gut transit time is around 28 hours for healthy adults, but there is a huge range of what can be considered normal [9].

In one study, researchers used blue food dye to measure gut transit time. Participants ate 2 blue muffins and then recorded how long before the blue colouring was visible in their bowel movements [6].

Results showed 3 key groups:

• Fast gut transit time was under 14 hours
• Normal gut transit time was between 14-58 hours
• Slow gut transit time was 59 hours or more 

The majority of people in this study had a gut transit time of between 1-2 days, which fits with our earlier average of 28 hours. 

In general, a slower gut transit time is linked with less frequent bowel movements [6]. This doesn’t always mean you're constipated, though it could be that some people need more time for their body to form a healthy bowel movement that is easy to pass.

Is it better to have a slow or a fast gut transit time?

There’s no perfect amount of time to aim for, it’s really about what’s normal for your body. You might also find your gut transit time changes due to health or lifestyle factors, such as [1][9]:

• Diet: A high-fat diet can lead to a slow gut, while a high-fibre diet can help speed things up
• Gender and age: Women tend to have slower gut transit times than men, while younger people usually have faster times than older adults
• Resisting the urge: Ignoring the need to use the loo can lead to a slower gut transit time and possibly increase your risk of serious health issues
• Physical activity: Being more active leads to better gut motility, so a faster transit time

While there’s no ideal time, there is a sweet spot. A gut transit time that is too slow or too fast can be a problem for your health [9].

Slow gut transit times can lead to an overgrowth of bacteria, which is connected to gut issues.

A fast gut transit time can affect how your body absorbs nutrients, the hormones that control your digestion and appetite, and blood sugars.

These are common risk factors for people living with obesity and good examples of why sustainable weight loss is a medical issue, not a motivational one.

Holistic support for your health and weight loss

The Juniper Program starts from $349/ month for our Juniper Essentials Program and $399/ month for our Juniper Program.

The Juniper Essentials Program includes clinically proven medical treatment, unlimited follow-up consultations with your Juniper practitioner, health tracking, and access to our supportive and like-minded Juniper community.

The Juniper Program includes clinically proven medical treatment, unlimited follow-up consultations with your Juniper practitioner, health coaching, 1:1 health tracking, access to our supportive and like-minded Juniper community, a welcome kit, and more. The Juniper Program is just $2/ day more than our Essentials Program.

Juniper is an investment in your health. Unlike other weight loss methods, Juniper’s is a holistic program that provides members with access to personalised dietitian and nutritionist support, health coaching, medical support from GPs, nurses, and pharmacists, exclusive app content, digital scales, precision weight tracking, and treatments delivered to your door.

Our Juniper Program pricing reflects the additional benefits our patients receive at a competitive price.

We also offer a 30-day money-back guarantee, so you can be sure Juniper is right for you.

Ready to see if Juniper is right for you? You can check your eligibility here.

What your bowel movements can say about gut health

The more we learn about the gut, the more important we realise it is for our bodies. A healthy gut microbiome can help support your immune system, weight loss and metabolism, and even your mental health [5][6].

Your bowel movements are one of the most frequent and common indicators of your overall gut health. We know they’re not a pretty sight, but if you can handle it, check before you flush.

Looking at your bowel movements can tell you a few things about your health, such as [5]:

• Whether you’re hydrated, eating well or have any food allergies
• If you’re currently experiencing stress
• The types of medicines or supplements you take regularly
• Early signs of an infection, medical condition or chronic disease, which should be diagnosed by a registered health professional

So, what should you be looking out for? The key changes are colour, shape and texture [5].

Colour

• Anything from light to dark brown is considered healthy
• Black can be a sign that you’ve started a new medicine or are taking supplements
• Other colours like orange, yellow or white could indicate health problems and should be investigated with your doctor

Shape and texture

• A healthy bowel movement is long and soft. It may or may not have cracks
• Signs of constipation include small, hard pellets or lumpy large bowel movements
• Signs of diarrhoea include watery or unformed bowel movements, sometimes with ragged edges

The other thing to remember is that passing a bowel movement should not involve pain, discomfort or excessive straining. It should also leave your bowels feeling nice and empty when you’re finished [3].

When should you seek medical guidance?

While it’s normal for your bowel movements to change a bit over time, some changes should really be reported to your doctor. A few examples include [3][5]:

• Blood or mucus in your stool
• Changes in colour
• Constipation or diarrhoea that lasts longer than 2-3 days
• Unexpected changes in your weight or appetite

Remember, this is only a small list, and you know your body best. If at any time you experience new symptoms or changes that concern you, we recommend speaking with your doctor. 

Tips to support good bowel habits 

Most of us realise that fluids and fibre are good for our gut, but did you know your loo position matters too? Here are 5 habits that can help support healthy bowel movements – including some that may surprise you.

Stay hydrated

There’s not much new about this tip: drinking plenty of fluids is the first step to good bowel health. That means 8 or more cups of water per day.

It doesn’t have to be water alone; most drinks can count toward this goal. Though there are some, like alcohol, which are actually dehydrating [3][4].

Eat plenty of fibre 

We have lots of research to back up the link between dietary fibre and gut health. For example, one study aimed to test whether increasing fibre intake could help prevent constipation for people with a sedentary lifestyle [8]. 

They gave participants a single high-fibre snack bar each day for a period of 2 weeks. Results showed that bowel movement frequency increased, while digestive problems decreased, which is what we’d call a win-win.

For good gut health, aim for 25-35 grams of fibre per day from a range of sources, such as [4]: 

• Whole grains like breads, cereals, rice and pasta
• Fruits like apples, bananas, figs, kiwi and pears
• Vegetables like green beans, carrots and potatoes
• Legumes like lentils, chickpeas and baked beans

Give it time 

If going to the bathroom is the last thing you do before rushing out the door, you may not be giving yourself enough time.

Most bowel movements will happen within 2-3 minutes, but some can take up to 10 minutes to complete [4]. So, it’s important to make sure you have a nice, calm window to let your body do its thing.

Remember to relax and breathe while you wait, as holding your breath can lead to straining. Also, don’t force it. If it hasn’t happened on its own, best to give up and try again later.

Get in the right position

Did you know that the most natural position for a bowel movement is squatting? The trouble is, modern toilets have shifted us to a sitting position [7].

The ideal position while seated is leaning forward with your elbows on your knees, and your knees up higher than your hips [3].

There’s more than one product that can help you achieve this position, too, such as footstools. We even have research to back them up. One study of 52 people compared going to the loo with or without a footstool [7].

Results showed that using a footstool could help reduce time spent on the toilet, and there was less straining. Most of the participants also said they would continue using the footstool after the study, since it made their bowel movements better.

Make it part of your routine

Believe it or not, you can teach your body to follow a pattern for bowel movements. Going at the same time each day, like in the morning or after a meal, can help engage your gastrocolic reflex [2][3]. This is a natural process that stimulates the colon and gets your body ready for a bowel movement.

Top tip: the gastrocolic reflex is strongest in the morning, so you might have success training it first thing or after breakfast.

‍

Image credit: Pexels