All About Poop (And What It Reveals About Your Gut and Pelvic Floor)
We have to talk poop every once in a while! 💩
What your poop looks like can give you a big insight into how your gut and bowels are functioning. There are a number of things to look for to make sure that everything is running smoothly and as it should be. Changes in your bowel habits can also signal underlying pelvic floor dysfunction.
A Quick Anatomy Review
Food makes its way from the mouth, down the esophagus, to the stomach, then to the small intestine, then the large intestine (or colon), and finally, out! This whole process takes about 24 to 72 hours. So what you poop out today is actually the digested byproducts of what you ate a few days ago.
The stomach is primarily responsible for breaking down food with digestive acids, while the small intestine absorbs all the vitamins, minerals, and nutrients your body needs. By the time food reaches the large intestine, only waste remains.
The large intestine is mostly responsible for absorbing water. As it does so, the stool becomes more solid. Once stool reaches the rectum, it triggers the urge to go—letting you know it’s time for a bathroom break.
Yes, strength matters—but it’s not just about squeezing. As pelvic floor physical therapists, we check how well the pelvic floor muscles contract, how long they can hold, and whether they fatigue quickly. Coordination is key, too. Are all parts of the pelvic floor working together, or is one side lagging? This can give us valuable insight, especially when treating incontinence.
Frequency
Normal bowel movement frequency ranges from three times a day to three times a week. Many factors affect how often we poop, including diet, exercise, stress, sleep, and pelvic floor function.
Most people feel the urge to poop in the morning or shortly after eating due to the gastrocolic reflex, which is strongest in the morning and about 20-30 minutes after meals.
Shape and Size
Here’s where our friend, the Bristol Stool Chart, comes in! If you’re not familiar, the BSC categorizes seven different types of stool—ranging from liquid (diarrhea) to hard, clumpy pellets (constipation).
Because the colon absorbs water from stool, its consistency can reveal a lot:
Runny or loose stool suggests it moved too quickly through the colon, not allowing enough time for proper water absorption.
Hard, clumpy stool likely means you're dehydrated, and your body pulled extra water from the stool to compensate.
A healthy stool should be soft, smooth, and shaped like a ripe banana.
Color
Normal poop is typically shades of brown. However, changes in color can signal dietary factors—or something more serious:
Black: Could indicate bleeding in the upper digestive tract (seek medical advice).
Green: Often caused by leafy greens but may also suggest high bile levels.
Red: May result from red food dyes or indicate bleeding lower in the digestive tract (such as hemorrhoids).
White, gray, or pale: Could signal liver or gallbladder issues, or be a side effect of anti-diarrheal medications.
Orange: Often linked to food dyes or medications, but could suggest a blocked bile duct.
Yellow: Indicates excess fat in the stool, possibly due to poor absorption.
Effort
Pooping shouldn’t feel like a workout! It should be easy, quick, and pain-free.
Using a footstool, step, or Squatty Potty can help you maintain a more natural position, making bowel movements smoother and reducing strain. If you frequently feel like you haven't fully emptied, or experience pain, it may be a sign of pelvic floor dysfunction.
Keeping Your Gut (and Pelvic Floor) Happy
Everyone’s digestion is unique, but if you notice changes in your routine, pay attention. Some key tips for healthy bowel movements:
Stay hydrated (Check out our bladder irritants post for a water tracker!)
Eat plenty of fiber (aim for 25-35g/day)
Exercise regularly
Use a stool or Squatty Potty to reduce strain
Manage stress throughout the day
Your gut health and pelvic floor function go hand in hand—so don’t ignore what your poop is telling you!
How Pelvic Floor PT Can Help
If you have constipation, incomplete emptying, straining, or bowel leakage, pelvic floor physical therapy for bowel and gut health can help. The muscles in your pelvic floor play a key role in bowel control and function. If they are too tight, weak, or not coordinating properly, problems can occur.
At Pelvic Health and Wellness, we specialize in gentle, effective therapy to help restore normal bowel function. Pelvic floor physical therapy can help those struggling with any of the following:
Chronic constipation
Fecal incontinence or bowel leakage
Irritable Bowel Syndrome (IBS)
Defecation disorders such as Dyssynergia and Paradoxical Pelvic Floor
Small intestinal bacterial overgrowth (SIBO)
Hemorrhoids
If you're experiencing any of these issues, we’re here to help! Please request an appointment to learn more about our whole-person approach to physical therapy for gut and bowel health.
About Pelvic Health & Wellness
Pelvic Health & Wellness was built with you in mind. We practice whole-person, individualized pelvic floor physical therapy in a caring and safe environment. Our physical therapists specialize in treating pelvic health concerns such as pelvic floor dysfunction, bowl and gut health, pain, prolapse, constipation, incontinence, fertility, and various pregnancy and postpartum-related conditions.
We understand that being ready to talk about and address your pelvic floor wellness concerns comes from a place of strength. We are here to support and encourage you on your journey back to health so you can return to doing what you love! If you are ready to take the first step in reclaiming your pelvic health and wellness, don't hesitate to get in touch with us today.