Is my Poop Normal?
Updated: Jul 21
The answer might surprise you...
Welcome to the Gut Honest Truth blog where a Certified Functional Medicine Practitioner gives you digestible information to tackle your chronic health concerns.
That's me, Katie Morra; and in this blog I'm going to talk about something nobody wants to discuss but everyone should understand — what your bowel movements are actually telling you about your health.
If you want to learn more about supporting your gut health, check out my How to Get Rid of Your IBS e-book.
And as always, working one-on-one for your specific needs is always our top recommendation, check out our appointment options to get started with one of our licensed health care professionals today.
What Does the Gut Actually Do?
Before we get into your stool, a quick overview of the three main players:
The stomach — a large, muscular, hollow organ made up of four regions (cardia, fundus, body, and pylorus). Its primary job is holding food and beginning the chemical and mechanical process of digestion.
The small intestine — a muscular tube extending from the stomach to the large intestine, made up of three sections: the duodenum, jejunum, and ileum. This is where the majority of digestion and nutrient absorption happens.
The large intestine — approximately 5 feet long, made up of the cecum, ascending colon, transverse colon, descending colon, and sigmoid colon. This is where water is reabsorbed and waste is prepared for elimination — and where the majority of your gut microbiome lives.
These organs do far more than hold and process food. They influence cognitive health, immune function, cardiovascular health, mood, sex hormones, thyroid hormones, and skin health. What happens in your gut doesn't stay in your gut.
Common Signs of an Imbalanced Gut
Bloating and indigestion
Diarrhea or constipation
Multiple food sensitivities
Undigested food in stool
Urgency to use the bathroom
Abdominal pain or cramping
Mucus in stool
Fatigue
Migraines
Autoimmune conditions
What Is a Normal Bowel Movement?
Everyone has their own baseline, and that baseline can shift based on diet, fluid intake, medications, travel, illness, hormones, and stress. That said, here's what we're generally aiming for:
Frequency: 1-3 bowel movements per day is ideal. Less than one per day or more than three typically signals something worth investigating.
Consistency: Smooth, formed, and easy to pass. Not hard and pellet-like (too slow) and not loose or watery (too fast).
Effort: Should require minimal straining. If you're pushing hard or sitting for extended periods, that's a sign to pay attention to.
Does Stool Color Matter?
Yes — consistently abnormal color is clinically meaningful.
Medium brown — the goal; what you want to see daily
Pale tan or white — may indicate pancreatic or liver issues; rule out new medications as a cause
Red — rule out beet consumption first, but persistent red can indicate active bleeding, ulceration, or hemorrhoids
Green — rule out excessive food coloring or vegetables first, but consistent green can point to bile or gallbladder issues
Yellow — rule out gallbladder related conditions
Black — check iron supplements first, but persistent black stool warrants ruling out GI bleeds
Should Stool Have a Strong Odor?
It will never smell like roses — but it absolutely should not be clearing the room. Occasional foul odor is normal. Consistent, severe odor is a signal.
Common causes of foul-smelling stool:
Poor eating hygiene — eating too fast, not chewing thoroughly, eating under stress. Your body can't adequately break down food it hasn't had time to process.
Food sensitivities — certain foods or poor-quality ingredients triggering an inflammatory response
Gut infections — H. pylori, SIBO, candida, or parasites feeding on undigested food and producing gas as a byproduct
Low digestive output — low stomach acid, insufficient pancreatic enzymes, or poor bile production leaving large food particles to ferment in the gut
Underlying conditions — Celiac disease, Inflammatory Bowel Disease, and other conditions that impair gut integrity
How Fast Is Food Moving Through You? The Transit Time Test
Transit time — how long it takes food to travel from your mouth to elimination — tells you a lot about gut function. The healthy range is 12-24 hours.
At-home transit time test: Eat 1/2–3/4 cup of corn or beets (or take 4 charcoal capsules if you can't tolerate those). Note the first and last time you see it in your stool.
Under 12 hours — too fast. Food isn't being properly digested and absorbed, which can lead to nutrient deficiencies, inability to maintain weight, and ongoing loose stools.
12-24 hours — ideal
Over 24 hours (first appearance) — too slow. Stagnant food creates a breeding ground for bacterial and yeast overgrowth. This is a major driver of SIBO, bloating, and gut infections.
Go eat a beet salad today and collect some baseline data on yourself.
When to See a Gastroenterologist vs. a Functional Medicine Practitioner
See a gastroenterologist if:
You're experiencing extreme abdominal pain
There is blood or mucus in your stool consistently
You're losing weight for no known reason
You're experiencing vomiting or diarrhea without an obvious illness
We deeply value our GI colleagues — they're essential for ruling out serious conditions, performing endoscopies and colonoscopies, and ensuring your structural health is intact. Please don't skip this step if any of the above apply to you.
See a functional medicine practitioner if:
You've seen a gastroenterologist and been cleared or given an IBS label but still feel terrible
You want to understand what's actually driving your gut symptoms, not just manage them
You've tried the standard recommendations (fiber, probiotics, low FODMAP) without lasting results
At GHT, we use the GI-MAP stool test, SIBO breath testing, and a comprehensive clinical history to identify what's actually happening in your gut — and build a protocol around that, not around a label.
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