“Ghost poops” might sound like an inherently scary type of bowel movement, but according to gastroenterologists, they’re actually quite healthy.
Ghost poops are bowel movements that leave no skid marks in the toilet bowl or streaks on your toilet paper. Julia Barten, a physical therapist at the Stanford Pelvic Health Center, calls these “unicorn poops” or “no wipers.”
Why? “Because the stool is so well formed that there’s no remnant fecal matter left behind when you wipe,” she said.
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A “ghost poop” isn’t a bowel movement you should fear — it’s something to aim for.
In other words: They’re the perfect poo. Here’s what causes ghost poops — and what they say about your overall health:
What makes a bowel movement a ‘ghost poop’?
If you take a look at the Bristol Stool Scale, a visual chart that classifies bowel movements, ghost poops qualify as a Type 4 poo, Barten said. Though there may be no evidence left in the pot, your poop might look like a piece of sausage that’s smooth and soft. “I would consider that to be an absolutely perfect poop,” Barten said.
Dr. Ira Leeds, a Yale Medicine colorectal surgeon, said ghost poops — or nirvana poops, as he calls them — easily (but noticeably) pass through the anal canal, sink to the bottom of the toilet, and leave no residue when wiping. These three factors are indicative of good bowel health.
A bowel movement that easily moves through the anal canal typically has an ideal consistency, according to Leeds. As such, you don’t have to push as hard. This, in turn, minimizes straining and toilet time, which can both lead to complications like hemorrhoids and anal fissures, he explained.
Floating poops typically have a higher fat content, which causes them to stay on the surface of the water. But when your poop sinks? This suggests your digestion is functioning well.
“Fats, proteins and carbohydrates are being broken down properly into their constitutive parts that can be used by the body effectively,” Leeds said.
Finally, seeing a lot of residue on the toilet paper when wiping could mean you have an underlying health issue. According to Leeds, if you have to wipe at least three times, you may want to investigate. While your diet may be to blame (more on that below), excess wiping can occur if you have hemorrhoids, fissures, chronic itching, or an anal fistulae, Leeds noted.
What can you do to ensure you have ghost poops?
There are multiple factors that can impact the consistency of your poop such as diet, your stress levels along with how much you sleep and exercise.
If you want to improve your gut health, Barten recommended starting with dietary changes. In general, a high-fiber diet will bulk up your stool so that it looks like the Type 4 poo on that Bristol Stool Scale. Aim to consume 25 to 30 grams of fiber a day, according to the Centers for Disease Control and Prevention. The more fiber you eat, the better your stool consistency will be, the easier it’ll be to go to the bathroom, and the less toilet paper you’ll need, Leeds said.
Many people have food sensitivities and intolerances. So, it’s worth being aware of how you react to various foods and drinks. The reason: “Avoiding foods that irritate your gut is important for having well-formed stools,” Barten said.
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Evidence also shows that exercise can improve your bowel movements. “Regular cardiovascular exercise improves nervous system regulation and movement literally helps things move better — our joints, our muscles and our bowels,” Barten said. The CDC suggests getting 150 minutes of exercise each week, but even small bursts of activity, like going on a short stroll, can boost your gut health.
Finally, prioritize your sleep (aim for seven to eight hours of shut-eye each night) and do your best to manage your stress. “Our gut is our emotional center,” Barten said.
There’s a strong mind-gut connection that significantly impacts gut motility. Barten’s advice? Don’t skimp out on self-care. Carve out some time, every day if you can, to relax and do the things you love. “It’s essential to achieve satisfying bowel movements,” she said.
