What Your Poop Is Telling You: A Dietitian’s Guide to Gut Health from the Inside Out
If you’ve ever been told not to talk about poop, I’m here to tell you—it’s time to start! Your bowel movements are one of the most powerful windows into your gut health. As a functional nutritionist, I often say: "Your poop doesn’t lie." It's a daily update from your digestive system, and learning how to read it can help you uncover imbalances, track progress, and feel empowered in your wellness journey.
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🧠 Why Poop Matters
Your stool reveals what's happening along the entire digestive tract—from how well you're breaking down food to how efficiently you're absorbing nutrients and eliminating waste. Changes in frequency, shape, color, or odor may signal inflammation, food intolerances, dysbiosis (microbial imbalance), or even dehydration.
💩 The Bristol Stool Chart: What Type Are You?
The Bristol Stool Chart categorizes poop into 7 types:
If your poop consistently falls in the Type 1–2 range, you may need more fiber and hydration. Type 6–7 often points to inflammation, poor fat absorption, or infection.
🚨 What to Watch For (And When to Investigate)
Certain changes in your stool may warrant further exploration or support:
Chronic constipation: Could be linked to sluggish motility, hypothyroidism, or low magnesium
Floating poop: May indicate excess fat in stool (malabsorption or gallbladder issues)
Very dark or tarry stool: Can be a sign of bleeding and should be evaluated
Pale or clay-colored: May suggest bile flow issues or liver dysfunction
Undigested food: Could indicate low stomach acid or poor enzyme production
Greasy or foul-smelling stool: Suggests fat malabsorption or imbalance in gut flora
🌿 How to Improve Your Poop Naturally
If your bowel movements are inconsistent, uncomfortable, or just not where you’d like them to be, these tips may help:
Hydrate well (aim for at least 2.3 L/day from all sources)
Add fiber gradually – Think chia seeds, flax, lentils, leafy greens
Support motility with regular movement, magnesium citrate, and bitter herbs
Eat slowly and chew thoroughly to enhance digestion
Reduce trigger foods (processed sugars, alcohol, or food sensitivities)
Balance your gut flora with fermented foods or a well-suited probiotic
🥗 Start from the Garden: Gut Health Begins in the Soil
One way to improve your digestion? Eat more fresh, homegrown vegetables and herbs! Gardening gets your hands in the dirt—literally reconnecting you with nature’s microbes—and fills your plate with fiber-rich, microbiome-friendly foods.
✨ That’s why I created the free Soil to Salad Guide—your beginner-friendly roadmap to growing gut-loving greens, tomatoes, herbs, and more—even in small spaces!
👩🏽⚕️ Want Help Getting Things Moving?
If your digestion has felt “off,” bloated, or unpredictable, you don’t have to figure it out alone. I offer virtual 1:1 nutrition sessions to support:
Irregular digestion and bloating
Food sensitivities
Gut-healing protocols and testing
Plant-based and functional nutrition
📩 Apply to work with me here — let’s uncover what your body’s been trying to tell you and build a personalized plan.
Grab my free 3-Day Gut Health & Debloat Meal Plan for more ideas like these! It includes full meals, recipes, and tips to reduce bloating and feel more energized—naturally.
