The ideal stool is a “type 3” or “type 4” – cracked or smooth sausage – passed once a day. Bowel movement frequency varies, but once a day or less is now common. While one stool a day was traditionally considered a sign of good gut health, studies show a wider range is normal. Research, including the Bristol Stool Form Scale, helps diagnose digestive issues.
A 2023 study found pooping seven times a week was most common, but frequency relates to mortality. Those with four soft stools a week were 1.78 times more likely to die within five years than those with normal stools seven times a week.
A 2024 study linked pooping one to three times daily to a healthier gut microbiome. Less frequent pooping was associated with toxins linked to conditions like chronic kidney disease and Alzheimer’s. Short-chain fatty acids (SFAs) like butyrate, produced by gut bacteria, reduce inflammation and improve glucose control. Infrequent pooping can lead to bacteria fermenting proteins instead of fiber, releasing harmful toxins.
Gut transit time, how long food takes to pass, is a health indicator. A 2020 study found shorter transit times linked to healthier gut microbiomes, less visceral fat, and better postprandial responses (blood sugar/lipid levels after eating).
Experts recommend noting changes in bowel habits, stool color, and shape. Type 3 or 4 stools are ideal. Black or red stools may indicate blood. Consult a doctor for persistent diarrhea, sudden urges, cramps, bloating, or gas.
To improve regularity, eat more fruits and vegetables, stay hydrated, and be physically active.
