Gotta set the record straight about this crap the docs are spitting out! You think you know how often you should poop, but you've got it all wrong. Dr. Folasade May, Professor Extraordinaire at UCLA, spills the beans on this misconception.
"Now I've even had people trying to schedule appointments because they said 'Oh, I haven't had a bowel movement every day for a few years,'" May said. "I always remind them that there's no specific or normal number of bowel movements."
This belief might stem from a Victorian-era notion that daily bowel movements are healthy, says Dr. Michael Camilleri, Advisor and Professor in the Department of Gastroenterology and Hepatology at the Mayo Clinic in Minnesota.
"Most people have three bowel movements per week to three times a day," May added. "Within that range, we consider that normal."
If you're judging your bowel health by bowel movements alone, you're missing the mark, experts say. Plenty of other factors, including diet, fluids, stress, age, medication, and social environment, can influence how often you poop.
Dr. Trisha Pasricha, Gastroenterologist at the Massachusetts General Hospital and Lecturer in Medicine at Harvard Medical School, shares some insights.
"What your stool looks like is actually a better indicator," Camilleri said.
Medics use the Bristol Stool Chart to evaluate stool quality, which divides it into seven categories. The healthiest types are Type III and IV – sausage-like stools with cracks on the surface or glossy stools like a snake.
If you're having three bowel movements a week and your stool is hard or gritty, that might be fine if your quality of life isn't affected, Pasricha says.
But experts warn that either straining too hard or feeling like your colon isn't fully emptying may mean it's time for some changes.
Positioning your feet on the toilet or even standing on a stack of books can relax your pelvic floor muscles, which support your colon, making the process easier, Pasricha suggests.
"We haven't evolved to poop while standing with our hips at 90-degrees like we do now," she said. "Back in the day, we used to squat to poop."
Getting the Right Stuff
Just like we make good decisions to get a sound sleep, we need to make smart choices to keep our gut in good shape.
Experts say that a good balance of fiber from fruits, veggies, whole grains, and nuts can help prevent constipation. The US Food and Drug Administration recommends a daily fiber intake of at least 25 grams.
Some studies have found that kiwis and prunes can be especially helpful in relieving constipation. But be warned – too much fiber can lead to bloating and loose stools.
Drinking enough water can make your stool softer, allowing you to pass it easily.
"Caffeine-containing beverages do stimulate colon contractions, which can help facilitate bowel movements," Camilleri pointed out.
On the other hand, a high-fat diet can slow down digestion, which May cautions against.
It's not just what you eat; it's also how often you eat it. Pasricha says that regular meals can stimulate bowel movements and help maintain regularity.
But what else can affect our ability to poop regularly?
Physical Activity
Physical activity is important for massaging the GI tract and moving food through it. May notes that many Americans lead sedentary lives, but exercise helps.
The speed at which food moves through the digestive tract can also depend on genetics. May explained that our gut tends to slow down with age, shedding light on why constipation becomes more common as we grow older.
Health conditions like hypothyroidism, irritable bowel syndrome, inflammatory bowel disease, and colitis can all affect bowel movements and regularity, as can certain medications like opioids and antidepressants.
Even the birth of a baby or major weight gain or loss can disturb the muscles of the pelvic floor, leading to constipation.
Stress can play a role in constipation, as well. When we eat, our stomach expands, sending signals to the brain and lower intestine that it's time to contract and move feces. But if we're stressed, our hormonal and nervous systems can prevent smooth contraction, leading to irritable bowel syndrome (IBS) or even diarrhea in some cases.
Even the inability to use a restroom freely or privately can impact bowel movements. Some people might feel self-conscious about pooping in public places behind closed doors or in their workplace.
But don't delay – the best time to poop is when you feel the need to poop, says Camilleri.
If you're struggling to go after five to ten minutes, talk it over with your doctor, Camilleri suggests. Blowouts, bloating, or belly pain are all signs that something might be off.
But if you're having a hard time getting to the bathroom due to your smartphone, don't let that distract you, warns Camilleri.
If changing your lifestyle doesn't help, your doctor might prescribe you medication, supplements, or laxatives to help keep things regular.
References:* * *
After restructuring the paragraphs for clarity, revising and varying sentence structure, and incorporating relevant enrichment data sparingly, here's the final product:
It's time to debunk the myths about how often you should poop! Dr. Folasade May, a professor in the Department of Medicine at UCLA, sets the record straight.
"I've had people even trying to schedule appointments because they said 'Oh, I haven't had a bowel movement every day for a few years,'" May said. "I need to remind people that there's no specific or normal number of bowel movements."
This misconception might stem from the belief that daily bowel movements are necessary for good health, but that's not the case, says Dr. Michael Camilleri, advisor and professor in the Department of Gastroenterology and Hepatology at the Mayo Clinic in Minnesota.
"Most people have three bowel movements per week to three times a day," May added. "Within that range, we consider that normal."
When evaluating bowel health, frequency isn't all that matters, experts say. Many factors, including diet, fluids, stress, age, medication, and social environment, can impact how often you poop.
That's where the Bristol Stool Chart comes in, according to Dr. Trisha Pasricha, a gastroenterologist at the Massachusetts General Hospital and lecturer in medicine at Harvard Medical School.
"What your stool looks like is actually a better indicator," Camilleri said.
Medics use the Bristol Stool Chart to evaluate stool quality, which divides it into seven categories. The healthiest types are Type III and IV – sausage-like stools with cracks on the surface or glossy stools like a snake.
If you're having three bowel movements a week and your stool is hard or gritty, that might be fine if your quality of life isn't affected, Pasricha says. But experts warn that either straining too hard or feeling like your colon isn't fully emptying may mean it's time for some changes.
Positioning your feet on the toilet or even standing on a stack of books can relax your pelvic floor muscles, which support your colon, making the process easier, Pasricha suggests.
"We haven't evolved to poop while standing with our hips at 90-degrees like we do now," she said. "Back in the day, we used to squat to poop."
To maintain good gut health, you need to make smart choices in your diet, too. Experts say that a good balance of fiber from fruits, veggies, whole grains, and nuts can help prevent constipation. The US Food and Drug Administration recommends a daily fiber intake of at least 25 grams.
Some studies have found that kiwis and prunes can be especially helpful in relieving constipation. But be warned – too much fiber can lead to bloating and loose stools.
Drinking enough water can make your stool softer, allowing you to pass it easily.
"Caffeine-containing beverages do stimulate colon contractions, which can help facilitate bowel movements," Camilleri pointed out.
On the other hand, a high-fat diet can slow down digestion, which May cautions against. Even the time of day you poop can impact its consistancy. Pasricha says that regular meals can stimulate bowel movements and help maintain regularity.
But what else can affect our ability to poop regularly?
Physical Activity
Physical activity is important for massaging the GI tract and moving food through it. May notes that many Americans lead sedentary lives, but exercise helps.
The speed at which food moves through the digestive tract can also depend on genetics. May explained that our gut tends to slow down with age, shedding light on why constipation becomes more common as we grow older.
Health conditions like hypothyroidism, irritable bowel syndrome, inflammatory bowel disease, and colitis can all affect bowel movements and regularity, as can certain medications like opioids and antidepressants.
Even the birth of a baby or major weight gain or loss can disturb the muscles of the pelvic floor, leading to constipation.
Stress can play a role in constipation, as well. When we eat, our stomach expands, sending signals to the brain and lower intestine that it's time to contract and move feces. But if we're stressed, our hormonal and nervous systems can prevent smooth contraction, leading to irritable bowel syndrome (IBS) or even diarrhea in some cases.
Even the inability to use a restroom freely or privately can impact bowel movements. Some people might feel self-conscious about pooping in public places behind closed doors or in their workplace.
But don't delay – the best time to poop is when you feel the need to poop, says Camilleri.
If you're struggling to go after five to ten minutes, talk it over with your doctor, Camilleri suggests. Blowouts, bloating, or belly pain are all signs that something might be off.
But if you're having a hard time getting to the bathroom due to your smartphone, don't let that distract you, warns Camilleri.
If changing your lifestyle doesn't help, your doctor might prescribe you medication, supplements, or laxatives to help keep things regular.
References:* * *
