Bathroom habits are such a personal subject, aren’t they?
The intimate relationship between you, your toilet bowl, and your toilet paper isn’t something most people feel comfortable discussing—especially when the conversation turns to how often you go, how easily it happens, or what your bowel movements look like.
But it probably won’t surprise you that I believe this is a very important topic of conversation.
So… let’s talk about your number twos.
What’s Considered a “Normal” Bowel Movement?
Generally speaking, bowel movement (BM) frequency is considered “normal” if you go anywhere between three times per day and three times per week.
But it’s not quite that simple.
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If you go three times a day but most of those trips are diarrhea, something isn’t right.
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On the other hand, if your “normal” is three times per week, but your stools are hard, painful, and take forever to pass, that may be common for you—but it’s not healthy.
To help clarify the wide range of bowel habits, clinicians use something called the Rome IV criteria, which helps define different categories of bowel dysfunction.
Constipation: More Than Just “Not Going”
You are considered constipated if two or more of the following occur regularly:
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Straining during more than 25% of bowel movements
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Lumpy or hard stools more than 25% of the time
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A sensation of incomplete evacuation
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A feeling of rectal blockage or obstruction
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Needing manual maneuvers to help pass stool (we’ll leave it at that…)
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Fewer than three bowel movements per week
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Rarely passing stool without laxatives
Constipation isn’t just uncomfortable—it can have serious downstream effects on digestion and overall health.
Diarrhea: Not as Harmless as It Seems
Diarrhea is more straightforward. According to the Rome IV guidelines, you’re considered to have diarrhea if loose or watery stools occur more than 25% of the time.
A Visual Guide: The Bristol Stool Scale
If you’re more of a visual person, the Bristol Stool Scale categorizes stool types from 1 to 7:
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Types 1–2: Constipation
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Types 3–5: Normal (Type 4 is ideal)
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Types 6–7: Diarrhea
This visual tool can be incredibly helpful for tracking digestive health patterns.
Why Abnormal Bowel Movements Matter
When bowel movements aren’t normal, there’s a lot more happening behind the scenes than just rushing to the toilet—or struggling to finish the job.
Let’s take a closer look.
The Hidden Dangers of Diarrhea
Diarrhea isn’t just inconvenient.
When waste moves too quickly through your digestive tract, your body doesn’t have time to properly absorb nutrients and fluids. This can lead to:
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Nutrient deficiencies
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Dehydration
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Unintended weight loss
Diarrhea can also contribute to hemorrhoids and anal fissures, making an already unpleasant situation even worse.
The Serious Risks of Constipation
Constipation can also cause hemorrhoids and fissures, but it doesn’t stop there.
Chronic constipation can lead to:
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Fecal impaction
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Dependence on laxatives
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A sluggish or “lazy” bowel
One of the most concerning consequences is gut microbiome imbalance (dysbiosis), which can weaken immune function and contribute to leaky gut.
Constipation also increases the risk of diverticulosis and painful episodes of diverticulitis.
Common Causes of Poor Bowel Movements
Here are some of the most common “poop spoilers” I see:
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Too little fiber or water – Both are essential for healthy stool formation
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Digestive enzyme deficiencies – Low stomach acid, pancreatic enzymes, or bile (especially after gallbladder removal) can impair digestion
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Age-related enzyme decline – Enzyme production naturally decreases after age 50
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Chronic stress – Digestion is a parasympathetic (relaxed) process
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Medications – Acid reducers, antibiotics, painkillers, antidepressants, and birth control pills can all interfere with digestion
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Underlying conditions – Food sensitivities, IBS, Crohn’s disease, colitis, or liver and gallbladder issues
Poops You Can Be Proud Of
Healthy, regular bowel movements are a cornerstone of good health—so let’s talk about how to support them naturally.
Make Digestion Easier
One simple change can make a huge difference:
Avoid eating animal proteins and starches together in the same meal.
Proteins require an acidic environment for digestion, while starches need alkaline enzymes. When eaten together, these opposing digestive requirements can weaken each other and slow digestion.
Instead:
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Pair meats OR starches with vegetables
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Keep meals simple and digestion-friendly
You’ll be amazed at the difference this can make.
👉 Learn more in my Great Taste No Pain system, where I share easy meal combinations and delicious recipes.
Focus on Real Food
Prioritize whole, unprocessed foods, especially fresh fruits and vegetables, to naturally support fiber intake and digestion.
Support Your Gut Microbiome
Beneficial gut bacteria help break down fiber and starches, making them essential for healthy digestion.
Unfortunately, stress, refined carbohydrates, medications, and constipation can disrupt this balance.
A full-spectrum probiotic, such as Super Shield multi-strain probiotic formula, can help restore microbiome balance—supporting digestion and immune health.
Consider Digestive Enzymes
If enzyme insufficiency may be part of the problem, a comprehensive digestive enzyme like Digestizol Max can provide targeted support and improve nutrient absorption.
Reduce Stress While Eating
Try to eat in a calm, relaxed state. Avoid meals when you’re upset, rushing, working, or driving—your digestion depends on it.
Talk to Your Doctor
If medications are affecting your digestion, discuss possible alternatives with your doctor.
And if you suspect an underlying condition such as IBS, Crohn’s disease, colitis, or food sensitivities, proper testing is essential.
The Bottom Line
Better bowel movements mean better digestion—and better overall health.
With the right support, you really can get things moving in the right direction.
To your health,
Sherry Brescia
