Poop FAQ: What Your Stool Reveals About Your Gut Health

Bio breaks, the ladies’ room, taking care of business—whatever you call it, your bathroom habits say a lot about your gut health. Stool color, consistency, and frequency can reveal how your digestive system is functioning, and noticing changes can help you catch issues early.

In this FAQ, we answer the most common questions about poop, from what’s normal to signs you might need extra support. We also share practical tips for supporting digestion and keeping your bowels regular, from the best foods to simple lifestyle habits.

What does healthy poop look like? 

Healthy adult poop
The Bristol Stool Scale is a tool that classifies stool into seven types based on its shape and texture. Types 3–4 are generally considered healthy: these stools are medium to dark brown, smooth, sausage-shaped, and pass easily without straining [1].

Signs of concern

• Types 1–2: hard, lumpy stools, often difficult to pass (constipation).
  
  
• Types 5–7: loose or watery stools, which may indicate dietary imbalances, infections, or digestive issues.
  
  
• Black, bright red, or pale/white stools, especially with other symptoms, should be checked by your practitioner.
  
  

Baby poop
Babies’ stools come in many colors and textures. The Brussels Infant and Toddler Stool Scale helps track what's typical as they grow. Shades of yellow, orange, green, and brown are usually normal, and consistency can range from watery to hard.

Is daily pooping healthy? 

Yes. Most adults fall somewhere between three times a day and three times a week [2]. What matters most is what’s normal for your body. Recent research in generally healthy adults suggests that about one to three bowel movements per day aligns with a more favorable gut microbiome profile, while very low or very high frequencies track with a less balanced one [3]. 

For babies, routines vary widely. Fully breastfed infants may poop multiple times a day or as infrequently as once a week, both can be normal. Formula-fed babies typically poop daily. What matters most is that your baby seems comfortable and is growing well.

Sudden changes in your bathroom routine or ongoing constipation or diarrhea should be discussed with your practitioner.

Why does my baby's poop smell so bad?

As your baby's digestive system develops, gut bacteria break down nutrients and produce volatile organic compounds (VOCs), which create the odor [4]. This process continues through life. 

Factors that affect smell in babies:

• Diet
• Microbiome composition
• Recent antibiotic use
• Formula feeding or starting solids

Factors that affect smell in adults:

• A sulfur-rich diet including meat, eggs, dairy, and cruciferous vegetables, along with processed foods 
• Microbiome composition
• Digestive conditions (such as celiac disease or infections)
• Medications like antibiotics

Stronger odors are usually normal, but if you notice sudden changes, you may want to check in with your practitioner.

What foods make you poop regularly? 

Fiber is key for keeping your bowels moving, but type matters.

• Gel-forming soluble fiber (psyllium, oats, beans): Traps water to soften stool when you're constipated and firm it up when loose [5]. 
• Coarse insoluble fiber (wheat bran, veggie skins, whole grains): Adds bulk and helps move waste through your system [5]. 
• Prebiotic fermentable fiber (inulin, FOS, apples): Feeds gut bacteria but doesn't directly affect stool consistency.

Eating a mix of fiber types improves regularity [6].

Tips: Increase fiber gradually and drink plenty of water to reduce bloating or gas.

Why does coffee send me running to the bathroom?

Coffee can stimulate your colon through the gastrocolic reflex (GR), signaling your colon to move stool along. The reflex is often strongest in the morning [7],[8].

• Both caffeinated and decaf coffee can trigger GR.
  
  
• Coffee also stimulates hormones like gastrin and cholecystokinin, which increase colon contractions.
  
  
• Some people experience cramping, bloating, or sudden urges. Pairing coffee with food can ease symptoms.

What if my poop floats?

Occasional floating stools are usually harmless and caused by gas trapped in the stool. However, if they happen frequently, especially if they look greasy or have a strong odor, it could indicate issues like fat malabsorption or other digestive concerns [9], [10]. See your practitioner for anything unusual

Why is my poop green while pregnant?

Green stool during pregnancy is usually harmless. Common causes:

• Eating lots of leafy greens
  
  
• Higher iron doses in prenatal vitamins
  
  
• Faster digestion that doesn’t give bile enough time to change color (This can occur even with slower overall digestion because intestinal motility varies in different sections of your digestive tract.)

Persistent green diarrhea, severe symptoms, or fever/cramps may signal infection (e.g., Salmonella or Giardia) and should be checked by your practitioner.

What’s the best way to improve gut health and bowel movements?

Simple daily habits can go a long way in keeping your gut balanced and your bowels regular. Here are our top four:

1. Eat more fiber-rich foods. Eating 30+ different plant foods each week is linked to greater gut diversity. Remember to include both soluble fiber (oats, beans, apples) and insoluble fiber (leafy greens, whole grains) to feed your gut microbes and keep things moving [11]-[13]. 
2. Add fermented foods. Yogurt, kefir, miso, and kimchi introduce beneficial bacteria that support digestion and help balance your microbiome [14].  
3. Stay hydrated. Drinking plenty of water helps your body absorb nutrients and move food through your digestive system [15]. Water also helps fiber soften stool. 
4. Move your body daily. Physical activity is linked to increased microbial diversity and enhanced gut barrier integrity. Gentle activity like walking or yoga can also stimulate your colon and improve motility [16], [17]. 

The proof is in your poop

Your gut talks, and now you know what to listen for. Sometimes, the clues are simple. Other times, they’re a bit more mysterious. But every bathroom break is a chance to tune in to your digestive health. 

Small steps, like adding a new veggie every week or swapping a walk for scrolling, can make all the difference over time.

If you want a deeper understanding beyond what your bathroom habits reveal, an Adult Gut Health Test provides personalized, science-backed insights and guidance to support digestion and your gut microbiome.