- Our bodies are unique and how often we poop varies from person to person.
- Symptoms such as bloating or hard stools may indicate that you are not going to the bathroom frequently enough.
- Staying hydrated, exercising regularly, getting enough fiber and stressing less can help you stay regular.
When it comes to gut health, most people probably assume that pooping every day is the goal. However, experts agree that you can have a healthy gut and not poop every day. Since every body is a little different, not everyone goes No. 2 with the same frequency.
“It’s not bad if you don’t poop everyday, because we all have a different version of normal. If we think of pooping like taking out the trash, then you want to be sure that you’re doing it regularly. So while you may not poop every day, it’s important that there is regularity,” says Amanda Sauceda, M.S., RDN.
If you’ve ever been worried that you aren’t pooping every day, read on to find out why not pooping daily may not be such a bad thing and how to recognize when it may be a problem.
Is It Bad If You Don’t Poop Every Day?
No, you don’t have to poop every day and your gut can still be in tip-top shape. “Bowel habits are variable within the general population. Suppose a person has between three bowel movements per week and three per day, with soft, formed stools and minimal defecatory symptoms. In that case, this is considered within the range of normal bowel patterns,” says Sandhya Shukla, M.D. Shukla goes on to add that there are no negative physiological consequences for otherwise healthy people if you aren’t going No. 2 daily.
So why is there so much variability when it comes to “normal” bowel habits? Several factors influence how frequently a person poops, including diet, hydration, stress, certain medications and activity levels.
What Happens Inside Your Body?
The moment we take a bite of food or a sip of a beverage, our digestive system begins breaking down the food into essential nutrients. So while you may not go No. 2 every day, there is plenty happening in your gut behind the scenes. As waste is formed, it collects in the colon until your body signals that it’s time to head to the bathroom.
However, if you aren’t pooping regularly, you may start to notice some uncomfortable symptoms. First, there’s gas and bloating. Jenna Volpe, RDN, LD, CLT, shares that when stool remains in the intestines, it can ferment, leading to increased gas or bloating. Research suggests that the composition of your gut microbiome may play a role; individuals prone to constipation often have different strains of bacteria present in their gut microbiome compared to healthy individuals.
In addition to the potential for gas and bloating, you may experience dry and hard stools. “When you aren’t pooping regularly you will be more prone to dry, hard stools. This can mean that when you do poop you may notice that you’re struggling a bit, which puts more pressure on your pelvic floor and can lead to developing hemorrhoids and/or anal fissures,” says Sauceda.
So, if pooping is our body’s natural means of eliminating waste, does skipping a day or two allow it to become toxic? While this is a popular selling point for colon cleanses, there isn’t scientific evidence to back up the theory that your poop can poison your body if you aren’t pooping daily. Your microbiome, which is a key player in your immune system, is well-equipped to protect you. In fact, colon cleanses may sweep away the good gut bacteria you need to support healthy bowel habits.
When Skipping Poops Does Become a Problem
While “regular” can mean something slightly different for everyone, healthy bowel movements should meet these criteria: “A healthy, normal consistency (but not too hard), brown in color and about 6 to 12 inches long and 1 to 2 inches in diameter (resembling a sausage or a peeled banana),” says Volpe.
On the other hand, skipping a poop becomes a problem if it has been longer than three days and you are starting to feel uncomfortable. The most common symptoms indicating that you’re not pooping often enough include bloating, excess gas and stools that are hard, dry or difficult to pass. Fortunately, you can address a sluggish digestive system with a few small changes to your diet or lifestyle.
5 Tips to Get Things Moving
If you aren’t pooping regularly, here are a few tips from our experts that can help you get things moving again.
- Hydrate: “We all know to eat more fiber, but don’t discount water. While fiber is critical to get things moving, we have to help it along by staying hydrated. If you aren’t drinking enough water, then you can make constipation worse,” says Sauceda.
- Manage Your Stress: “Stress can also slow things down in the gut, so addressing the stress can help get things moving. There is a strong connection between the mind and the gut, so if your mind is stressed, that can translate to a stressed gut,” says Sauceda.
- Focus on Fiber: “Incorporating fiber-rich foods (such as fresh fruit, veggies or functional foods like chia seeds and/or ground flaxseeds) into the diet can go a long way to help get things moving in most cases,” says Volpe. She adds that you’ll want to make sure you are drinking plenty of fluids when adding more fiber to your diet.
- Move Your Body: “Movement and moderate exercise can also help to promote healthy gut motility and regular bowel movements,” says Volpe. “It doesn’t have to be anything too extreme or intense—even 20 minutes of walking each day (or most days) can make a big difference in gut motility!”
- Supplement When Needed: If you have tried increasing your fiber and fluid intake as well as being more active, and you’re still feeling backed up, supplements may help. Shukla notes that magnesium or prune juice are good options for getting things moving again.
3-Day Meal Plan to Help You Poop, Created by a Dietitian
When to See a Health Care Provider
Since everyone’s “normal” bowel habits are different, research has found it’s more important to look out for changes in your normal pooping schedule. For example, not going to the bathroom regularly for two weeks or longer is a strong indicator that you should follow up with your doctor. “The red flag symptoms or warning signs that may indicate a more serious underlying condition in a patient presenting with constipation include rectal bleeding, blood mixed in the stool, unexplained weight loss, iron-deficiency anemia, a sudden or significant change in bowel habits, a change in stool caliber and a strong family history of colorectal cancer. The presence of any of these features should prompt further evaluation, typically with colonoscopy, to exclude colorectal malignancy or other serious pathology,” says Shukla.
Our Expert Take
It’s a common misconception that you need to poop every day for optimal gut health. Everyone goes to the bathroom on a different schedule; the key is to recognize what’s normal for you and take note if you’re experiencing discomfort. Symptoms like bloating or hard stools are indicators that you aren’t going to the bathroom frequently enough, and it may be time to adjust your diet or activity to promote regular bowel movements.
