Naturopathic Perspectives » Healthy Bowel Movements

Healthy Bowel Movements

Proper digestion is a very important aspect of healthy living. If we are not digesting efficiently and effectively, we cannot absorb nutrients or rid the body of waste.

Our bowel movements can tell us a lot about the health of our digestive tract. Poor digestion and elimination may lead to serious diseases, such as cancer (colon, breast), anemia, rheumatoid arthritis, ulcerative colitis, etc. It is also important to remember that abnormal bowel movements are not a disease, but rather a symptom of unbalance somewhere else in the body.

What is considered normal?

Often, when I ask my patients about bowel movements, the response is generally “normal” or “regular.” What we need to consider is that normal/regular for you may not be physiologically healthy or normal. A healthy bowel movement resembles the following:

One solid long curved piece
Medium brown colour
No food particles, mucous or blood
Easy to eliminate, with no pushing or straining
Drops once it hits the water
Occurs at least one time daily

What does it mean if your bowel movements are not “normal and healthy?”

Constipation

Straining and difficulty passing stool, even if you are going once daily
Feeling of fullness, bloating, and incomplete voiding
Stool may be dark brown in colour and/or resemble small pellets
Lifestyle component: lack of fibre (vegetables, nuts, seeds) and/or water; too much animal protein; food allergies; lack of exercise; ignoring the urge “to go”; chronic laxative use
Emotional component: holding feelings in and never expressing them; unable to “let go” of negative feelings

Loose stool

Stool is not well-formed, and breaks up in the toilet
Lighter brown in colour
May contain food particles or mucous
Causes: lactose intolerance; gluten intolerance; ulcerative colitis or Crohn’s disease; food sensitivities; medications; antibiotics; anxiety; stress
Consequences: nutrients are not absorbed as the food moves quickly through your system; inflammation in the bowel leads to wide-spread inflammation in the body; lowered immunity

Alternating bouts of constipation and diarrhea

Termed IBS by the medical profession (a catch-all diagnosis for “we don’t really know what’s causing it.”)
Often related to food sensitivities and/or emotions

Floating stool

High fat content in diet
Digestive system is not breaking down or absorbing fat (could be a pancreatic or small intestine problem)

Stool that sinks rapidly

Not enough fibre in the diet

Bleeding

Bright red – originates in the large intestine or colon; often associated with hemorrhoids or anal tears (caused by or due to constipation)
Dark red/black – originates in the stomach or small intestines; often caused by ulcers or inflammatory bowel diseases

Mucous in stool

Intestinal inflammation
Causes: ulcerative colitis; Crohn’s disease; food sensitivites

Pencil-thin or ribbon-like stool

Causes: a polyp in the colon or hemorrhoid is blocking the passage of stool

Foul smelling

Imbalance of intestinal bacteria

Clay-coloured

A gallbladder or liver problem (bile is not being excreted)

What can you do to encourage healthy bowel movements?

Eat more dietary fibre found in whole foods (vegetables, whole grains, fruits.)
Increase consumption of fermented foods to promote healthy gut bacteria (tempeh, miso, organic plain yogurt.)
Limit caffeine and refined or fried foods.
Drink plenty of fluids (water, herbal tea, diluted fruit juice.)
Exercise daily (brisk walking is enough.)
Do not eat on the go or while doing something else. Digestion occurs when we are in a relaxed state. Overstimulation will hamper digestion.
Use the bathroom when your body tells you it is time.
Find a healthy way to deal with stress: meditation, yoga, journaling, etc.
If you are constipated, do not regularly use laxatives because this will train your body to rely on an outside source for stimulation and impair the innate ability to pass stool.

16 Comments so far
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i suffer from crohns and my stools have become a very pale colour, like a babys, is this normal

Any change in bowel movements warrants a trip to your medical or naturopathic doctor. It may mean you are having trouble digesting and absorbing some minerals/nutrients.

Thanks for reading the blog!

Kerri

My stools are dark green lately…the past 3 days. I’m not eating any more green vegetables than usual. Can you tell me if this is normal. I’m 42, healthy, active and have a good appetite.

I was reared to believe I had to have a bowel movement every day. Now I am elderly and have lost my regularity (as well as my youth!!) and I worry about it. How do I learn to adjust to my new(old) body? Any suggestions!

Hi Ashley,

Thanks for your email. I’m not sure there’s much you can do about losing your youth, but your regularity is another matter! As we age, all body processes slow down. This includes motility (how fast the food passes from one end to another.) As long as you are having well-formed bowel movements on a regular basis with a complete void (even if this regularity has slowed down), and are not experiencing gas, bloating, constipation, or diarrhea, this can be considered normal for this point in your life. Add to this lots of exercise (for example, a 15 minute walk around the block), water, vegetables, and a fibre source (like ground flax seeds), and you should be back on track!

Kerri

I am a diabetic and have gastroparesis. I feel miserable all the time and don’t have proper bowel movements. is there any thing I can do or take to make me digest my food in a timely manner? I am on reglan, but rarely take it because it makes me too tired. I recently starting eating more yogurt for the digestion. thanks

Hi Charlene. Thank you for your question. There is a lot that can be done to improve digestion and facilitate healthy bowel movements, including diet changes, herbs, and acupuncture. Naturopathic medicine works on an individual basis to discover and treat the cause of your symptoms. Without a detailed health history, lab tests, and physical exam, it is difficult to prescribe a treatment plan that will be safe and effective. Generally, you should be eating a whole foods diet, and eliminating any processed, junk, or fast foods. Make sure you are drinking adequate amounts of water and exercising for at least 20 minutes 3 times a week. Given your current health complaints, you would most likely benefit from visiting a naturopath. If you are interested, I can recommend someone who practices in your area.

Kerri-Lynn

I have not had a bm, in 4 days straight!
I eat very organic, and plenty fiber rich veggies like broccoli/kale..
I eat salmon..I cant eat grains because I have acneic skin, and I read that grains are not good for people with acneic skin?

I have to take a colon cleanse to go bm..but this cant be healthy..what is wrong with me?

Hi Shandy,

There are many reasons why you may not be having a bowel movement, but without a physical exam and thorough intake, I really can’t be specific to your case. Are you drinking enough water? Exercising enough? Grains are healthy for our systems and often encourage bowel regularity. The problem with our culture is that genetically modified wheat is the predominant grain, and many people have sensitivities. Have you tried spelt, kamut, quinoa, barley, or brown rice for alternate grain sources? These are all great sources of fibre. Perhaps adding 1 TBSP of ground flax seed to your diet would help.

Kerri-Lynn

All of my life I have had many bowel movements per day, probably about 3 or sometimes more. For about the past year, this has slowed down significantly, sometimes to only one per day. I often feel that I need to go, but can’t and only end up passing gas! I have been experiencing more gas and bloating. I exercise a lot, eat lots of vegetables and fruits. Since the bowels have slowed down, I have also gained weight and now have a “pooch” in my belly even though I have been naturally thin until now. What can I do to get my bowels back on track? Thanks!

I am in my late 20s if that matters.

Hi Rose,

Without knowing your medical history, current health state, diet, and performing a physical exam, it is difficult to say why your bowel movements have changed. Stress can play a large roll. So can food combining. Also, as we age, our bodily functions start to slow down. If you are concerned, I can recommend a naturopath in your area who can help you determine the cause of the problem.

Thanks for reading!

Kerri-Lynn

I have b-movements about 3-5 times a day. Is this normal? My concern is that, I don’t eat very heavily. I am wondering where it is all coming from? I have always been this way. I am an active young woman in my early 20’s.

Hi Holly. “Normal” is a relative term. It is healthy to have a bowel movement after each meal, although many people go only once a day. Frequent loose stool, stool that contains food particles or mucus, and bowel movements that do no allow for complete voiding may indicate that you are eating foods that you are sensitive/allergic to, or that you are stressed or anxious. 3-5 well formed bowel movements per day may be completely healthy for you, especially if this has been your pattern for your whole life.

Thanks for reading!
Kerri-Lynn

Hi Marilyn,

I don’t think I replied to this email…it got lost in the pile. I apologize. There are many reasons your bowel movements may have turned green. Eating foods high in iron could be one cause. Another could be that your stool is moving too quickly through your large intestine. Normally, the bile from your gallbladder turns your stool green and as it moves through your intestines to your rectum, it becomes brown. Decreased transit time is often associated with greener, looser bowel movements. Green stool can also be associated with supplements, medications, or pathologies. If this problem persists for more than a few days, please consult your doctor or naturopath.

Kerri-Lynn

Hello,
This is for my mom, who is having severe bowel movement problems. Her medical history consists of muscular weakness and lungs problems. For the past couple of months (6-8 months) she have been complaing about her stomach problems. She is not having regular bowel movement, she uses anema almost every day to pass bowel. she used to have castor oil at night in order to have bowel movment in the morning. But lately nothing is working for her, no anema, or castor oil. Due to this bowel movement problem, she is having trouble breathing. Can you please suggest what can we do in order to make herself feel better. Can you please suggest a naturopath in NY (Long Island or New York City). Thanks for all your help

Hi Pooja,
It sounds like you mom can really benefit from a naturopath. Here is a link to the New York Association of Naturopathic Physicians: http://nyanp.org/
By typing in your zip code, you will be able to find a licensed and regulated naturopath in your neighbourhood. Good luck!

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