The Scoop on Poop: What’s Normal, What’s Not, and All Your Most Urgent Constipation Questions Answered

There are two kinds of people in this world: those who are totally fine with poop talk and those who really are not. But an essential truth about the stuff cannot be ignored: It happens. And because your waste can tell you a lot about your overall health, and because we know you have questions, we took (fecal) matters into our own hands and threw some experts a few hard (and soft) ones. Here, experts answer all your most urgent questions about poop.

What Should My Poop Look Like?

If you’ve been to a gastroenterologist, you may have seen the Bristol Stool Form Scale, with illustrations that classify stool into seven types based on consistency. They range from type 1 (separate lumps, like nuts—hard to pass) to type 7 (no solid pieces—entirely liquid). The consensus, says Bianca Islam, MD, PhD, a gastroenterologist at University Hospitals Cleveland Medical Center, is that type 4 is the goal. “It’s soft and smooth, like a sausage or snake,” she says. Colleen A. Nugent, MD, a pediatric gastroenterologist in Buffalo, New York, also loves a good 4. “It gets a gold star! I compare it to soft-serve ice cream in consistency, diameter, and ease of passage.”

For people wondering what’s normal when it comes to color, there’s no simple answer. In fact, says Kira Newman, MD, PhD, clinical assistant professor of internal medicine and gastroenterology at the University of Michigan and spokesperson for the American Gastroenterological Association, “it’s more important to know what poop shouldn’t look like. It shouldn’t be red, black, or white.”

Pay special attention to any sign of blood. “Black and tarlike can mean bleeding, often coming from your upper GI tract,” Nugent says. “Red can be fresh blood from your lower GI tract, or maybe you ate a lot of beets.” White can be a sign of an infection or an underlying medical issue. There’s also the rare green poo. “Green indicates there’s a substance called biliverdin in your stool,” Nugent says. “It just means the stool passed through the GI tract quickly, so there was less time for gut bacteria to change the biliverdin from green to brown.” It could be no big deal (maybe it’s diarrhea, or maybe you ate something green), but it might signal a viral or bacterial infection. If it lasts for more than a day or two, talk to your doctor. 

Does Mine Smell Worse Than Other People’s?

No one’s smells like Chanel No. 5! To a certain extent, you really are what you eat. “The smell is based on the composition of your gut microbiota, the good and bad bacteria,” Nugent says. “It’s also a combination of your intake of food and medications.” A one-time bowel movement with a funkier-than-usual stink is most likely a reflection of what you ingested. “If you ate a large serving of cruciferous vegetables, like arugula or broccoli, you may notice a smell,” Nugent says. “It’s not bad! It’s a result of your body metabolizing sulfur, an essential dietary nutrient.”

That said, if you produce poops with really foul smells for more than 48 hours, or if you notice a metallic scent, contact your doctor. It could be linked to an infection or other medical condition.

How Often Should I Be Going?

Anything from three times a day to three times a week is fine. “Everyone is different,” Islam says. It’s all about what’s normal for you. “If there’s no discomfort, pain, or significant change in size, you should be fine.”

How Long Does It Take for Food to Move Through Me? 

Longer than you might think. After all, our intestines measure at least 15 feet long. “Food typically spends two to six hours in the stomach, four to six hours in the small intestine, and 24 to 48 hours in the colon before exiting as stool,” Islam says. Why the ranges? “It varies based on things like diet, hydration, and activity level,” she explains. 

What’s the Best Way to Deal with Uncomfortable Constipation?

You know this one: Eat more fiber, which absorbs water, adds bulk, and softens poop, making it easier to push out. “It’s startling how little dietary fiber many people in the U.S. consume,” Nugent says. “One study found that only about 7 out of 100 adults eat enough.” (The recommended amount is 28 grams daily for an adult on a 2,000-calorie diet, so don’t forget your raspberries, artichokes, oats, and beans.) And hydrate, hydrate, hydrate. Water helps keep your poop soft and easy to pass. “I advise women to have about nine cups per day and men to have about 13.”

Remember that chugging from your Stanley isn’t the only way to hydrate. Foods like watermelon, cucumbers, and soup are also a great way to reach your daily goal. Take a brisk walk too; a little motion helps move the contents of your bowels. If you’re still on the struggle bus, Nugent suggests an over-the-counter osmotic stool softener containing polyethylene glycol (like Miralax), which draws water into the stool to keep it moving through you.

Why Do I Get Backed Up Every Time I Travel?

Maybe you’re shy about pooping in a hotel bathroom that’s way too close to your travel companion reading in bed. Maybe the toilet in Cabo just feels a lot different from your own turf. “Travel constipation, the opposite of traveler’s diarrhea, typically results from a change in routine,” Nugent says. “You may normally go in the morning, but if you move time zones, the urge can come at a less convenient time. This can lead to withholding, which increases the risk of constipation.”

Also, when you’re on vacation, your diet may change. Your go-to morning yogurt becomes a crepe, for example. “This can cause constipation too,” Newman says. Make sure you get enough fiber, vegetables, and simple carbs. And even though those poolside piña coladas taste heavenly, alcohol can lead to dehydration, and therefore constipation. Air travel and more lounging than usual can back you up as well. So bring a water bottle and go for a walk! Most of all, try not to stress out about it, Newman urges. The problem usually resolves itself once you’re home. (See the softener tips above if needed.)

What Causes Diarrhea and What’s the Best Way to Treat It?

“Diarrhea is a really complex topic,” Islam says. “So we ask patients a lot of questions about what they’ve been eating. Foods that are high in sugar—like doughnuts, dried fruits, and soda—bring water through the gut.” Fried foods can be loaded with saturated and trans fats, which are hard for your body to digest, so they linger in your large intestine, keeping your stomach from emptying properly and causing extra fluid—diarrhea—to be released.

There’s also alcohol. Yes, it can back you up, but it can also reduce water retention in your large intestine and lead to diarrhea. Other causes: food poisoning, medication, irritable bowel syndrome, or celiac disease, in which the body has difficulty processing gluten. You can try an over-the-counter medication containing loperamide (such as Immodium), but if the problem is chronic, see your doctor, who may order a colonoscopy or other tests and prescribe meds. 

Why Are Menstrual or Menopausal BMs Different? 

Whether you still get your period or you’ve bid it goodbye, hormones can change your poop. “Prostaglandins can affect the muscles in your intestines, making things move faster or slower,” Islam says. If your periods give you diarrhea or constipation, blame your hormones, but don’t worry. “During menopause, lower estrogen levels can lead to changes that result in slower digestion and potentially increase the likelihood of constipation,” Islam adds. If the issue persists from month to month, ask your gynecologist or general practitioner for help.

How Should I Wrap Things Up? 

An extended toilet time-out can be a blissful escape, but if you exceed 15 minutes, it’s bad for your health. “Prolonged sitting can cause hemorrhoids,” Islam warns. “And while wiping isn’t inherently harmful if done gently, overly aggressive wiping or rough toilet paper can irritate or tear the delicate skin around the anus.” Use soft, unscented toilet paper or even a wipe (which goes in the trash, not the toilet) and a gentle patting motion. At home, consider a bidet attachment. 

“It cleans with water, reducing the irritation caused by repeated wiping. It’s especially helpful for people with sensitive skin, hemorrhoids, or conditions like anal fissures,” Islam says. OK, that’s all for the poop talk. Promise.