What Does Healthy Poop Look Like? A Guide to Normal Stool

Written by: Kasie Kwok, BSc, MND Graduate Student

Updated: August 28th, 2026

Healthy poop is generally brown, soft, formed and easy to pass without straining. On the Bristol Stool Chart, types 3 and 4 are generally considered ideal or normal stool forms. Bowel movement frequency varies from person to person, so changes from your usual pattern – especially persistent changes in stool colour, consistency or frequency – can be more important than how often you poop.

Ever looked in the toilet and wondered, hmmm, is my poop healthy/normal?

Everybody poops, but nobody likes to talk about it! We get it, poop is gross, it’s stinky, it’s embarrassing, and for many of us, it’s a huge source of anxiety! Any other nervous public poopers out there 🙋‍♀️? Us too!

Despite all of this, we need to start really paying attention to our poops, because let’s face it, they’re a pretty good indication of whether or not our insides are functioning properly! Colour, texture, and frequency should all be monitored carefully because any drastic changes in any of these properties can actually indicate some pretty serious health concerns that you’ll want to address right away.

What is the Bristol Stool Chart?

The Bristol Stool Chart is a guide used to classify your type of poop based on its shape and consistency
- Type 1: separate, pellet-like lumps that are hard to pass
- Type 2: lumpy, sausage-shaped stool
- Type 3: sausage-shaped stool with cracks on surface
- Type 4: smooth, soft and snake like
- Type 5: blobs that are soft and pass easily
- Type 6: mushy stool in the form of fluffy pieces with ragged edges
- Type 7: no solid, entirely liquid and watery
This serves as an indicator of your health because your poop can provide signs of constipation, diarrhea and other illnesses
Children use a modified form of the chart called the Modified Bristol Stool Form Scale which does not include type 3 and 5

What Does Healthy Poop Look Like?

Before you can recognize an unhealthy poop, you need to know what a healthy poop looks like! To ensure you don’t lose your lunch, we figured showing you an illustration would be best and refrained from sharing a pic of the real deal!

Here you can see the holy grail of poops. This is what we should all strive for. This poop type is number 4 on the Bristol Stool Chart. Notice how smooth the sides are? This poop should slip out easily and hold its form in the toilet, even when flushed. It is described on the Bristol scale as ‘sausage or snake-like’.

This is another example of a healthy poop. It’s still not quite as perfect as the previously discussed specimen, as there is still cracking which indicates not quite enough moisture. But it’s still sausage shaped, holds its form and is easy to pass. The Bristol Stool chart classifies this kind of poop as ‘normal.’ So, no need for concern if your poop has a couple of cracks in it! This poop is type 3 on the Bristol Stool Chart.

What Can Help with Constipation?

Type 1 and Type 2 on the Bristol chart are your typical run of the mill constipated poops. The Type 1 stool is small hard round balls, as shown below.

The above is type 1. These types of poops are the WORST if you’re the type of person that looks forward to your daily bowel movement. We’ve all been there, there’s a lot of straining involved and very little reward. Type 1 stools are typically associated with constipation.

Try to achieve constipation relief naturally such as drinking 2 litres of water per day, eating more high fibre foods, taking a fibre supplement, or increasing your physical activity.

High Fibre Food Sources

Fresh or dried fruit
Raw vegetables with hummus dip
Seeds, nuts, dates and figs
Whole grain, fibre rich cereals

Fibre Supplements

Metamucil
Psyllium husk

If the above doesn’t work, consider over-the-counter medications such as stool softeners or laxatives. Talk to a healthcare provider before over-the-counter options if your constipation is not responding to home treatments or changes in your diet.

Watery Poops

Type 5 is considered soft blobs of stool that are easy to pass. whereas, 6 and 7 are more watery poops, and typically referred to as diarrhea.

This one’s not too bad, but it’s not great either! Much like type 1 and two, these poops are a warning that you need to get more fibre in your diet. Fibre is a magical thing that both helps soften and bind stool. There are different types of fibre with different benefits so read up on what types of fibre you may need and where you can get them from here.

The Type 6 stool is described on the Bristol chart as ‘Fluffy pieces with ragged edges; mushy’ This poop comes with feelings of urgency and concerns of incontinence. Type 6 may be due to diet, stress or an illness. If it loose stool persists, reach out to a healthcare provider.

And finally, type 7. Type 7 is the worst kind of poop, as it’s not really a poop at all at this point!

This poop has no solid matter at all. It is entirely liquid and frankly, these are the types of poops that like to masquerade as ‘gas’ which can lead to some messy situations. Typically, if you’re having very regular type 7’s, there is cause for concern.

Prolonged diarrhea can lead to dehydration and even death if not treated properly, so make sure you see a doctor if you and type 7 are getting a little too well acquainted if you know what we mean.

What Can Help with Diarrhea?

In most cases, managing lost fluids and electrolytes is the first line of treatment for diarrhea. To replace lost fluids quickly, you can take over-the-counter rehydration solutions and drink broth and soups with sodium and potassium to restore electrolyte levels.

Second, if that doesn’t work, over-the-counter medication may be needed. Consult with a healthcare provider prior to taking medications for diarrhea

What Does the Colour of My Poop Mean?

Onto colour! This is a tricky one because often the colour of our poops is influenced by the things we eat. For example, a bright red poop is definitely cause for alarm, but not so much so if you had a beet salad for lunch! So just keep this in mind when monitoring your poop colours.

Brown Poop

The classic brown poop. This is the best colour your poop could possibly be. If your poop is similar to the colour of milk chocolate just keep doing what you’re doing.

Green Poop

Your poop can turn green if you have a diet high in green leafy vegetables such as spinach. Leafy greens provide important nutrients to the body like B vitamins and fibre.

Green stool can also occur when food moves through the digestive tract too quickly before bile from our liver (which helps to break down fat) has had a chance to change the stool from green to brown.

However, if you are having consistent green stool or it is accompanied with pain or ongoing diarrhea, speak with your healthcare provider.

Black Poop

Black stool may be caused by iron supplementation, dark foods like food colouring or licorice or certain medications.

Black tarry stool may also be a sign of bleeding further up the digestive tract. If there is no obvious explanation for your black stool, seek prompt medical attention, particularly if you also feel weak, or dizzy.

Red Poop

Red poops can be caused by numberous factors. Foods like red beets or red food dye may turn your stool red and this is not cause for concern. However, if the blood is bright red and appears on your toilet paper, it may be due to a bleed. Blood in stool can occur from Inflammatory Bowel Disease, hemorrhoids, or fissures, you should seek medical attention if you notice blood in your stool.

White or Clay Poop

If you have a white or clay coloured poop, seek medical attention promptly. This is not a normal or healthy colour for poops. White stool may be due to a lack of bile excreted by the liver and is usually an indication of a more serious underlying issue. This could mean anything from a blocked bile duct to liver disease.

Some medications may also cause white poops, so make sure to consult your doctor and inquire if this is a potential side effect of any kind of treatment you might already be on.

Yellow Poop

Yellow poop may be caused from high intake of certain foods like yams, carrots, yellow food dye, or turmeric. Persistent yellow, greasy or foul-smelling stool can sometimes occur when fat isn’t being properly absorbed. If you don’t think your yellow poop is due to diet and is accompanied by a strong odor, reach out to your doctor.

How Often Should You Poop?

There seems to be a lot of debate about what a healthy amount of poop is! Is it once a day? Twice a day? How many poops are too many? How many poops are not enough?

There is no magic number, however, doctors consider it healthy and regular to poop three times per day up to three times per week. This is usually a good indication that everything is working as it should.

Most people have a regular pooping pattern if you will, and typically go around the same time each day and the same number of times.

There’s no cause for alarm if every once and a while you deviate from your regular pattern, however, if suddenly you aren’t pooping at all, or spending the entire day on the toilet, this obviously means something is wrong, and you should start thinking about talking to a healthcare professional.

Video: Microbes, Motility and More: How do I know if my poop is normal?

This presentation, titled Microbes, Motility and More: How do I know if my Poop is Normal? features Kristina Campbell MSc and many special guests. This presentation was done at CDHF’s #TrendingNow: Putting the Biggest Gut Health Trends under the Microscope November-January 2022.

Video Summary: Your Gut Microbes and Probiotics

Microbes in your gut contain different types of microorganisms like an ecosystem and are found all throughout the digestive tract
Some bacteria in the gut are considered beneficial bacteria such as bifidobacteria that is beneficial during infancy
Probiotics are live microorganisms that have health benefits when taken in the appropriate amounts
Not all products with live bacteria are considered probiotics such as sauerkraut because they are not tested in the same way
Scientists study specific probiotic strains one at a time to see if they have health effects on the gut microbiome

So why does taking probiotics to strengthen your gut microbiome matter for healthy poops?

General probiotics for maintaining regular bowel movements are not typically recommended. However, to avoid the increased risk of antibiotic-associated diarrhea when taking antibiotics, certain strains of probiotics can help restore beneficial bacteria and reduce the risk of developing antibiotic-associated diarrhea.

The Bottom Line

So now that you know the possible poop colours to watch out for, make sure you’re taking a peek when you have a bowel movement.

Poops are a good indication if something is going wrong in your body, so pay close attention! Though, before you panic, run through a list of foods you’ve been eating recently! If you chugged a gallon on blueberry juice the day before, that’s likely why your poop is blue! But if something doesn’t seem right, make sure you see a doctor as soon as possible.

Key Takeaways

Healthy poop is generally brown, soft, formed and easy to pass. Types 3 and 4 on the Bristol Stool Chart are generally considered normal stool forms.
Normal bowel movement frequency varies. Going anywhere from about three times a day to three times a week can fall within a healthy range, and your usual pattern is important to consider.
Food, hydration, medications and other factors can change how your poop looks. A temporary change in colour or consistency isn’t always a sign that something is wrong.
Persistent or concerning changes in your poop should be discussed with a healthcare provider. Blood in the stool, black or very pale stools, persistent diarrhea or constipation, or changes accompanied by other concerning symptoms warrant medical attention.

Frequently Asked Questions

1. Why does my poop smell bad?

Bad smelling poop is typically considered normal. It may be due to certain types of foods like those high in fibre, or certain medications and supplements. If your stool smells bad for an extended period of time and is accompanied by other symptoms, reach out to your primary healthcare provider.

2. Why is there mucus in my stool?

Mucus in stool may be completely normal if it is short term and not accompanied with other symptoms. However, mucus in stool may indicate constipation, gastrointestinal infections, or other serious illnesses. Contact a healthcare provider if there is blood or off-white/yellowish mucus or if are also experiencing abdominal pain, diarrhea for over three days, nausea, vomiting, stomach cramps and unexplained weight loss.

3. Is it normal for poop to change every day?

Yes, minor changes to poop are normal because the foods you eat, your hydration, physical activity and stress changes daily. Your poop is healthy and normal if they remain a Type 3 and 4 on the Bristol Stool Chart.

4. Can stress change poop?

Yes, stress can cause abnormal bowel movements and lead to changes in the appearance of poops due to constipation or diarrhea.

References

Alberta Health Services. (2021). Bowel and symptom journal. https://www.albertahealthservices.ca/assets/info/nutrition/if-nfs-bowel-symptom-journal.pdf
Alberta Health Services. (2025). Managing constipation. https://onecarepath.albertahealthservices.ca/Uploads/AHS_Managing-constipation_%20Patient%20Handout.pdf
Blake, M. R., Raker, J. M., & Whelan, K. (2016). Validity and reliability of the Bristol Stool Form Scale in healthy adults and patients with diarrhoea-predominant irritable bowel syndrome. Alimentary Pharmacology & Therapeutics, 44(7), 693–703. https://doi.org/10.1111/apt.13746
Dimidi, E., et al. (2025). British Dietetic Association guidelines for the dietary management of chronic constipation in adults. Journal of Human Nutrition and Dietetics. Advance online publication. https://doi.org/10.1111/jhn.70133
Feldman, M., Friedman, L. S., & Brandt, L. J. (Eds.). (2021). Sleisenger and Fordtran’s gastrointestinal and liver disease: Pathophysiology, diagnosis, management (11th ed.). Elsevier.
International Scientific Association for Probiotics and Prebiotics. (n.d.). Probiotics https://isappscience.org/topic/probiotics/
Makki, K., Deehan, E. C., Walter, J., & Bäckhed, F. (2018). The impact of dietary fiber on gut microbiota in host health and disease. Cell Host & Microbe, 23(6), 705–715. https://doi.org/10.1016/j.chom.2018.05.012
Leigh, S.-J., Uhlig, F., Wilmes, L., Sanchez-Diaz, P., Gheorghe, C. E., Goodson, M. S., Kelley-Loughnane, N., Hyland, N. P., Cryan, J. F., & Clarke, G. (2023). The impact of acute and chronic stress on gastrointestinal physiology and function: A microbiota–gut–brain axis perspective. The Journal of Physiology, 601(20), 4491–4538. https://doi.org/10.1113/JP281951
Walter, S. A., Kjellström, L., Nyhlin, H., Talley, N. J., & Agréus, L. (2010). Assessment of normal bowel habits in the general adult population: The Popcol study. Scandinavian Journal of Gastroenterology, 45(5), 556–566. https://doi.org/10.3109/00365520903551332