The Scoop on Poop

We talk about diet, exercise, and sleep constantly, but there’s one vital sign of health that often gets left behind closed doors: your bowel movements.

As a Toronto based Naturopathic Doctor, I view the digestive tract as an important reflection of health. If your elimination isn't optimal, it’s difficult for the rest of your body—from your skin to your hormones—to function at its best.

Here is your guide to understanding what's "normal" and a few safe & simple tricks on how to support your gut naturally.

1. The Bristol Stool Scale: A Visual Guide

How do you know if your digestion is on track? Clinicians use the Bristol Stool Scale to categorize transit time.

• Types 1–2: Small, hard lumps (Indicates constipation/slow transit).

• Types 3–4: Sausage-shaped with cracks or smooth (The "Gold Standard").

• Type 5: Soft blobs with clear-cut edges (Lacking fiber).

• Types 6–7: Mushy or watery (Indicates inflammation or fast transit).

The Goal: You want a Type 4—a smooth, easy-to-pass movement that feels "complete."

2. The Three Pillars of Perfect Poops

If things aren't moving quite right, we start by looking at three fundamental factors:

Pillar	Why it Matters	Naturopathic Tip
Hydration	Water is the primary lubricant for the colon.	Rule of thumb is 2 litres of water each day.
Fiber	Adds bulk and feeds beneficial "good" bacteria.	Pears, chia seeds, and bran buds can all help!
Movement	Physical activity stimulates "peristalsis" (muscle contractions).	A 15-minute walk after dinner can jumpstart digestion.

3. Red Flags to Watch For

While everyone’s "normal" frequency varies (anywhere from three times a day to once every other day can be healthy), certain signs warrant a deeper look:

• Undigested food: May suggest low stomach acid or insufficient chewing.

• Thin/Pencil-like stools: Can indicate structural changes or high stress/tension.

• Mucous:  Indicates inflammation somewhere in the GI tract.

• Blood: Always consult a professional if you see red or black, tarry stools.

4. Simple Naturopathic Rituals

• The "Squat" Position: Our anatomy is designed to eliminate in a squat. Use a toilet stool to elevate your knees above your hips; this relaxes the puborectalis muscle for an easier exit.

• Bitter Foods: Start your meal with arugula, dandelion greens, or a squeeze of lemon. Bitters stimulate bile flow, which acts as a natural laxative.

Naturopathic Wisdom: Digestion begins in the brain. If you are eating in a "fight or flight" state, your body diverts energy away from your gut. Take three deep breaths before your first bite to enter "rest and digest" mode.

If you want to talk digestion, please book an appointment.  There are so many tips & tricks to ensure a healthy & satisfying bowel movement.