Have you pooed today?

Healthy bowel habits — frequency, amount & appearance

What’s normal varies from person to person, but there are useful guidelines. Mild constipation often means going less often or passing hard stools. These guidelines help you spot when things are off — and when simple changes can bring relief.

How often is too often or not often enough?

A healthy range is typically between three times a day and three times a week. You don’t need to go every single day to be healthy.

• Too infrequent: Fewer than three bowel movements per week is generally considered constipation. If you’re also straining, passing hard or lumpy stools, or feeling blocked, that supports this. See the natural remedies and OTC sections for self-care, and a pharmacist or GP if it persists.
• Too frequent: More than three bowel movements per day, especially if the stool is loose or watery, can indicate diarrhoea. Occasional loose stools (e.g. after a change in diet or mild tummy bug) often settle on their own. If it lasts more than a few days, you feel unwell, dehydrated, or notice blood, seek advice (pharmacist, 111, or GP).

How much poo is too much or too little?

There’s no fixed “normal” amount, but it usually relates to how often you go and what you eat. In general:

• Too little: If you’re passing very small amounts, infrequently, and with difficulty, that’s usually constipation. Increasing fibre and fluids often helps.
• Too much: Passing unusually large amounts, especially if loose or watery, can go with diarrhoea. If it’s sudden, severe, or ongoing, get medical advice.

What should healthy poo look like? — Bristol Stool Chart

The Bristol Stool Chart describes seven types of stool. Types 3 and 4 are generally considered healthy: soft, formed, and easy to pass without straining.

Stool colour — what’s normal and when to get advice

Healthy stool is usually shades of brown — from light to dark. Some variation is normal. The chart below is a general guide.

Some foods (beets, liquorice, iron supplements) can change colour. If you see blood, black/tarry stools, or pale stools and you’re not sure why, contact 111 or your GP.

Natural remedies for mild constipation

For occasional or mild constipation, these lifestyle changes often help before you need medicines. Fibre, fluids, and routine can make a real difference. Always add fibre and fluids gradually; speak to a pharmacist or GP if symptoms don’t improve.

• Fibre: Whole grains, fruit, vegetables, pulses, nuts and seeds. Aim for the recommended daily intake (about 30g for adults).
• Fluids: Drink plenty of water and other non-caffeinated drinks. Dehydration can make stools harder.
• Prunes and dried fruit: Prunes (and prune juice) are often used as a natural laxative because of their fibre and sorbitol content.
• Exercise: Regular physical activity helps stimulate the bowels and can improve regularity.
• Routine: Try to go at the same time each day (e.g. after breakfast) and give yourself enough time without rushing.
• Probiotics: Some people find probiotic foods (e.g. live yoghurt, kefir) or supplements helpful for gut and bowel comfort.

Poo and health — why it matters

Bowel habits are a useful window into digestive and overall health. Here we link poo to health from both Western and Traditional Chinese Medicine (TCM) perspectives.

Western view: gut and overall health

In Western medicine, regular, comfortable bowel movements are seen as a sign of a healthy digestive system. Constipation can affect mood, energy, and comfort, and long-term issues may need medical review. Diet, hydration, activity, and stress all influence how well the gut works.

Traditional Chinese Medicine (TCM) and the bowel

In TCM, digestion and elimination are closely tied to overall health. The Spleen (脾) and Stomach (胃) are responsible for transforming food and fluids into energy and nutrients; the Large Intestine (大腸) is the fu organ that handles excretion. When these systems are out of balance, you may see constipation, bloating, or fatigue.

• Qi and fluid: TCM emphasises smooth flow of Qi and adequate fluids. Constipation can be linked to Qi stagnation, dryness (e.g. not enough fluid or “yin”), or Spleen weakness.
• Diet and lifestyle: TCM dietary advice often includes warming, easy-to-digest foods, regular eating times, and avoiding excess cold or raw foods if the Spleen is weak — similar in spirit to “fibre and fluids” in the West.
• Herbs and acupuncture: Some Chinese herbal formulas and acupuncture aim to support the Spleen, moisten the intestines, or move Qi to relieve constipation. These should be used under a qualified TCM practitioner.

Whether you follow Western, TCM, or both approaches, the main idea is the same: poo is linked to health. Supporting your digestion and bowel habits supports your overall wellbeing.