Next time you’re about to flush, consider the journey your poop took through your body. (And if you don’t check it out, well, congrats on your moral superiority, I guess?) Your stool may reveal clues about your digestive system and any issues it may be facing.
Take a moment to observe your stool before you flush
I often wonder what my stool reveals about my body: Is it the right shape? Why does it look like that? Why is it blue? (That happened just once.)
The digestion process begins the moment you take a bite. Enzymes in your mouth and stomach start breaking down food. In the small intestine, more enzymes further break down fats, proteins, and starches into molecules that can pass into the bloodstream, where nutrients are absorbed. Muscle contractions, called peristalsis, move the food—now a soupy mess—into the large intestine, where water is reabsorbed. What’s left is a solid mix of indigestible food remnants, microbes, dead cells, and waste products, which need to be expelled. Finally, the stool is stored in the rectum before being eliminated.
Once the poop is in the toilet, what can it tell you? To shed light on this, I spoke with gastroenterologist Justin Sewell from the University of California, San Francisco. He explained that while poop comes in many colors, earth tones like brown, yellow, and green are typical. These shades result from digested food mixing with broken-down red blood cells and bile, a substance produced by the liver to digest fats.
A broad spectrum of normal
If your stool is a color outside the typical range (like blue), it doesn’t necessarily indicate a health issue. However, gray, black, red, or maroon hues may signal a problem. Pale or gray stool could indicate an issue with bile flow, possibly linked to liver, gallbladder, or bile duct problems. In some cases, gray stool is accompanied by jaundice. Black, red, or maroon stool might be due to internal bleeding. Black, sticky stools are often a sign of bleeding in the upper digestive system, while dark red or maroon stool suggests bleeding in the upper colon or lower small intestine. Red diarrhea could point to inflammatory bowel diseases like Crohn’s disease or ulcerative colitis or an infection from harmful bacteria like E. coli. Bright red blood on toilet paper often results from hemorrhoids, though it could also be caused by polyps or colon cancer.
Poop can also change color based on what you eat. Iron supplements or Pepto-Bismol may turn it black, while beets can make it red (and even turn your pee red, which is startling the first time).
There’s no perfect poop shape
I feel accomplished when I pass a flawless, smooth log, but Sewell reminds me there’s no such thing as the “perfect” poop shape. Stool varies from person to person, and there’s no ideal form.
The Bristol Stool Scale categorizes poop into seven types, ranging from hard pellets (type one, a sign of constipation) to watery diarrhea (type seven, which could be caused by anything from an infection to a post-run stomach). Types two through six are usually healthy, and stool that is formed, soft, or breaking apart is generally fine. Hard or sticky stool could indicate a need for more fiber and water. If it’s mushy or watery, consider increasing your water intake for hydration.
Occasional food bits are normal, but too many could indicate a problem
Seeing food in your stool isn’t uncommon, especially with foods like corn, which contain indigestible fibers. Larger or smaller pieces depend on how well you chew. However, if your stool is mostly recognizable food, it could be a sign that food is passing through your system too quickly to be fully digested. This could be due to gastrointestinal infections, parasites, or conditions like irritable bowel syndrome or celiac disease. In such cases, a visit to the doctor is recommended.
Mucus and fat in stool are red flags
Mucus in your stool may point to an autoimmune condition or infection. It appears as white, stringy, semi-solid material, similar to egg drop soup. This often signals inflammation in the lower gut, which may be related to conditions like ulcerative colitis, Crohn’s disease, or a viral, bacterial, or parasitic infection. Fatty stools, which float and leave an oily ring in the toilet, can indicate pancreatic or liver disease, as these organs produce enzymes that break down fat. Conditions like Crohn’s disease or celiac disease may also cause fatty stool.
What does your poop say about you?
It’s important to remember that poop varies greatly among individuals. Normal frequency ranges from one to two times a day, or once every other day. Less than three times a week may be constipation, while more than three times a day is excessive. If you constantly feel urgent to go, a doctor’s consultation is advised.
Sewell emphasizes that while it’s healthy to notice changes in your stool and consult a doctor if something seems off, obsessing over achieving a perfect stool shape isn’t necessary. «Pay attention — but don’t obsess,» he advises.