Pooping may not be the first health-related activity that comes to mind, but according to a recent study, it plays a surprisingly significant role in maintaining a healthy gut and potentially preventing chronic diseases.
The frequency of your bowel movements can impact the balance of your gut microbiome, the trillions of bacteria and other microorganisms that inhabit your digestive system.
This study, published in Cell Reports Medicine, highlights how going to the bathroom once or twice a day might help ensure that your gut contains a healthy balance of bacteria and lower levels of harmful microbes and toxins.
Understanding the ‘Goldilocks Zone’ of Bowel Movements
Researchers set out to explore how often people should ideally be pooping for optimal gut health. Their study involved over 1,400 healthy adults, who were categorized into four different groups based on their bowel movement habits. The first group consisted of individuals who were constipated and went to the bathroom only once or twice a week.
The second group, labeled as “low-normal,” had three to six bowel movements per week. The third group, called “high-normal,” had one to three bowel movements daily. Finally, the fourth group included those with diarrhea, who experienced bowel movements four or more times a day.
The research found that individuals in the “high-normal” category, meaning they pooped once or twice a day, had the most favorable gut health. These individuals possessed higher levels of beneficial, fiber-fermenting bacteria, which are associated with better overall health. This range was considered the “Goldilocks zone” of pooping— not too much and not too little, just the right frequency for maintaining a healthy gut microbiome.
People in the constipation group had a different microbiome composition. Their gut contained higher levels of protein-fermenting bacteria, which can be detrimental over time. On the other hand, those in the diarrhea group showed increased levels of bacteria typically found in the upper gastrointestinal tract, which could also disrupt gut health.
The Connection Between Pooping and Toxins
The researchers also examined participants’ blood to check for toxins produced by gut microbes. These toxins can potentially cause organ damage if left unchecked. Those in the constipation group showed higher markers for kidney damage, while the diarrhea group exhibited more markers linked to liver damage.
This discovery suggests that both extremes in bowel movement frequency—too few or too many—might have harmful effects on organs even before chronic disease manifests.
“In a generally healthy population, we show that constipation, in particular, is associated with blood levels of microbially derived toxins known to cause organ damage, prior to any disease diagnosis,” says Sean Gibbons, PhD, the study’s senior author and associate professor at the Institute for Systems Biology in Seattle.
These findings highlight the importance of maintaining a regular and balanced bowel movement frequency, as it may play a role in preventing the development of chronic health conditions.
What the Study Tells Us—And What It Doesn’t
While this research provides valuable insights, it’s not without limitations. One of the main drawbacks is that it wasn’t a controlled experiment, so it cannot definitively prove whether bowel movement frequency directly impacts gut health or leads to the development of specific chronic diseases. More rigorous studies are needed, involving larger, more diverse groups of people, including both healthy and chronically ill individuals.
Florian Fricke, a professor of microbiome research and applied bioinformatics at the University of Hohenheim in Stuttgart, Germany, who wasn’t involved in the study, stresses the need for further investigation.
He states, “Rigorous experiments involving larger groups of people and a mix of healthy and chronically ill individuals are needed to determine whether there are direct connections between bowel movement frequency, gut health, and specific medical issues.”
However, Fricke acknowledges the potential utility of the study’s findings. “That being said, the study identified factors associated with higher bowel movement frequency that could be used to make recommendations if an increased bowel movement frequency would be the goal,” he says.
How to Get on a Healthier Bowel Movement Schedule
So, how can you optimize your gut health and ensure you’re pooping regularly?
According to Dr. Gibbons, “The gut microbiome eats what we eat.” This means that what you put into your body has a direct impact on your gut bacteria and bowel habits. In the study, participants who ate more fruits and vegetables were found to have a more optimal bowel movement frequency.
Gibbons also notes that there are several other factors that can help maintain regular bowel movements. “Beyond our study, prior work has shown that proper hydration, a diet rich in whole foods — especially plants — fiber supplementation, probiotics, and exercise can also help to maintain proper bowel movement frequency,” he explains.
Fricke agrees with this advice and adds another tip: reducing snacking between meals. He emphasizes that these dietary and lifestyle changes aren’t just for people struggling with constipation but are recommendations that everyone should follow for better overall health.
While bowel movements may seem like a mundane part of daily life, they play a crucial role in maintaining gut health. The study suggests that keeping your bowel movements in the “Goldilocks zone”— about once or twice a day—can promote a healthy balance of gut bacteria and reduce the risk of harmful toxins building up in the body.
By eating more fruits and vegetables, staying hydrated, and maintaining a healthy lifestyle, you can support your gut health and potentially lower your risk of chronic diseases.