How Often You Poop May Predict Risk of Chronic Disease, Study Finds

You may be able to tell a lot about your health from how often you poop.

“In the scientific literature, we see strong associations between bowel movement frequency abnormalities (constipation, in particular) and chronic diseases, like neurodegeneration and chronic kidney disease,” Dr. Sean Gibbons, associate professor at the Institute for Systems Biology in Seattle, tells TODAY.com in an email.

Many health conditions, like irritable bowel syndrome, ulcerative colitis and celiac disease, generally manifest with changes to our poop habits, adds Dr. Will Bulsiewicz, gastroenterologist, bestselling author, and U.S. medical director of science and nutrition company ZOE.

But what comes first: chronic disease or gut problems?

It’s unclear if people with chronic disease simply have bowel movement abnormalities, or if constipation and diarrhea are risk factors for later developing chronic disease.

A new study aims to address this question.

What did the study find?

The study, published in Cell Reports Medicine, examined how often about 1,400 healthy American adults had bowel movements and how the frequency may be related to gut bacteria and chronic disease.

Of the participants, 83% were white with ages ranging from 19 to 89 years old; 65% were female, and the average body mass index was in the overweight range at 27.

The researchers analyzed the participant’s stool, collected blood samples and surveyed the participants on their dietary habits, exercise and stress levels.

They found markers of reduced organ function in those who had abnormal bowel movement frequencies, suggesting that when we have difficult time in maintaining a normal bowel movement frequency, this may be a risk factor for the development of chronic disease.

The study found the “Goldilocks zone” of bowel movements for a healthy lifestyle and possibly reducing risk of chronic disease was one to two bowel movements every day, Gibbons, the corresponding author of the study, says.

Researchers found possible health risks from both constipation and regular diarrhea.

When people were constipated, bacteria in the gut fermented proteins, creating toxins that made their way into the bloodstream. Several of these toxins have been associated with chronic disease and kidney dysfunction, says Gibbons.

On the other hand, diarrhea was associated with “higher levels of inflammation and blood markers of reduced liver function,” he adds.

The team also found participants who reported depression or anxiety were more likely to be constipated.

One of the main limitations of the study is that it only shows an association with a good bowel regimen and healthy germs in the gut; it does not prove a good bowel regimen actually causes a change in germs in our gut.

“So with this study, we’re able to say that constipation was associated with changes in the microbiome, but we’re not able to say that constipation is the cause of those changes in the microbiome,” says Bulsiewicz, who was not part of the study.

How to improve your poop habits

The most actionable takeaway from the study is to increase your fiber intake, Bulsiewicz says.

“95% of Americans are deficient in fiber,” he continues. “Fiber helps to normalize our bowel movements and get us into that sweet spot where the gut microbiome is optimally healthy and our bowels are moving at just the right pace, without diarrhea or constipation.”

Increasing your water intake and exercising regularly can also improve your bowel frequency, the study found.

Mild constipation can often be treated with the simple lifestyle measures of consuming more fiber, drinking water and getting more exercise, Bulsiewicz notes.

Another takeaway is to keep track of how often you go to the bathroom. The study supports previous research that shows there are consequences when your poop frequency is abnormal, according to Bulsiewicz.

The study provides preliminary evidence that maintaining a “normal” bowel movement frequency, such as between three times a week and three times a day, is important to reducing the risk of chronic disease, Gibbons says.

Gibbons also recommends optimizing your bowel regimen with:

Fermented foods
Probiotics
Increasing the intake of whole plants in the diet

When to see a doctor about your poop habits

“If you see blood in your stool, that’s a reason to seek immediate care,” Bulsiewicz says.

Blood in the stool can look red, maroon or black, depending on where the blood is coming from and how much a person is bleeding. Any color of blood in your stool is reason to see a doctor.

Experts also recommend seeing a doctor if you encounter any of these symptoms: