By Jessica Sanders

When you talk about healthy habits with friends, you most likely don’t discuss your poop. And while it’s a sensitive subject that many don’t like to talk about publicly, it is a universal act and an important indicator in your overall health. From the color of your stool to the shape and frequency, a healthy poop is different for everyone, but important all the same.

On average, a healthy person will poop 3 times a day. However, it is also acceptable for a normal healthy person to poop 1 time in 3 days.  People who are constipated are those that have bowel movements fewer than three times a week. Do you know that for every 12 pounds you weight, you poop an ounce of stool?! That means a person who weighs 160lbs, usually poops a pound of stool a day!

top foods for a healthy poopFor most, the general picture of a healthy poop is one that’s smooth, solid and easy to pass. If these three things don’t describe your usual bowel movements, consider adding some of these foods into your diet for a healthier poop. Pay attention to what you eat and drink, because what comes out is a reflection of what goes in.

The Scoop on Fiber

A diet high in healthy fibers will yield the best poops. The USDA recommends roughly 25 grams of fiber per day for women, and 38 grams for men. Too much fiber and you have uncomfortable gas and bloating.  Too little fiber and you’ve got a traffic jam in the bathroom!

There are two types of fiber you’ll need to be including in your diet. Fiber is what makes the poop big, soft, and fluffy, an exerciser for those massive colon muscles. They break down as follows:

  • Insoluble fiber: This fiber is not absorbed, but helps move the poop along your intestines.  Insoluble fiber also acts as a mild laxative, helping you stay regular.  You get insoluble fiber from celery, broccoli and cabbage.
  • Soluble fiber: After it’s entered your body, insoluble acid forms a gel from absorbing water, which in turn helps to keep your poop smooth. This type of fiber helps lower blood cholesterol and glucose levels. You get soluble fiber from beans, flax, and lentils.

Fiber doesn't have to taste like cardboard! These are some really yummy options to getting the proper amount of fiber your body needs to contract and push the poop on down the colon and out the body like the well-oiled machine you know it can be!

Sprouted Whole Grains

Sprouted whole grains, along with a well-hydrated body, keep your digestive tract moving at a healthy pace, allowing for good heathy poops.  Sprouted bread is made from whole wheat kernels, also called wheat berries, which are sprouted, mashed and then baked into bread. Sprouting breaks down phytic acid and other anti-nutrients so they don’t block the absorption of important minerals like calcium, iron, magnesium and zinc. Unsprouted whole-grain bread and baked goods can cause digestive difficulties and malabsorption of these minerals, and will not improve your poop!

Many people rely on processed grains like pasta, white rice, and sugary cereal, which only make them more constipated and bloated.  You will notice the difference between eating sprouted grain bread vs regular bread. Your digestive issue will disappear and you poop will be regular.

It has been my experience that increased sprouted whole grains help you stay regular, which keeps things from moving too slow and too fast, if you get my meaning.

Raw Fruits and Vegetables

Raw fruits and veggies translate to a healthier diet, in general. However, when it comes to a healthy poop, these foods are integral. Fruits that are rich in fiber are the best

natural way to reduce the fats obtained through the consumption of meat and other fatty foods. Fruits with skin, such as pears and apples, contain non-digestable fiber. If you see fragments of these foods in your poop, don’t fear. This is normal and healthy – it shows that these non-digestable fibers are feeding the beneficial bacteria in your colon.

Scoop on FiberLeafy, green veggies like broccoli and kale are also high in fiber.  The cellulose that they contain will help your body to push the excessive liquids and substances out of your body to improve regular bowel movements. They also add oxygen and phytonutrients to your digestive tract helping the foods move smoothly and regularly through your system. If you eat them in raw condition, then you are more likely to achieve best results. “A salad a day keeps constipation at bay.”


Packing twice the amount of fiber than most vegetables, beans keep your gastrointestinal system working at top speed and performance. When your intestinal system is working quickly and efficiently, you ward off potential constipation, keeping your body healthy and happy.

The best news is that beans come in all varieties. If you don’t like one kind, consider trying another. Some varieties include black beans, navy beans, lima beans, pinto beans, and garbonzo beans. With just half a cup you’ll get nearly 6 grams of fiber. It's easy to forget about beans, but they're a great tasting, cheap source of fiber, good carbs, protein, and other important nutrients. Add beans to your salad or soup, or make them into a side dish for dinner.

Poops are a significant indicator of your health. Bad poops can be remedied nutritionally, sometimes it’s as simple as drinking more water. A healthy poop, from color to shape, is nature's way of telling you the level of health you are experiencing.

So, whether you laugh with your friends about sitting on the pot for hours reading a newspaper, improper digestion is no fecal matter. As they say, “You are what you eat,” but you are also what you don’t digest. Be sure to consider the ways in which you’re getting both soluble fiber and insoluble fiber to stay regular each and every day.

Everyone is fascinated about poop, otherwise you wouldn't be reading this. Bowels are part of the beautiful mess of tissue that is the human body, and it's really important that we all make sure they're ship-shape all the time. Share this article. Talk about this article. Make poop talk with your friends! 

P.S. Are you moving your bowels several times a day, once for every meal you eat? If not, you are suffering from constipation, which will cause a build up of toxins and undigested, rotten, putrid food in your digestive system. This can make it much harder for you to lose fat while also wreaking havoc on your digestive system and overall health…really bad stuff. Just imagine all that rotted, disgusting food sitting there in your digestive system…yuck! Fortunately, this can be corrected rather quickly, with a few simple steps:

==> 4 tips for healthy digestion and regular bowel movements

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