Our poo matters! For some, it's a topic of regular intrigue, but for most, it's just not spoken about. More than 4 in 10 people suffer from poor digestion, and 1 in 4 suffer from IBS, and our poo says a lot about our gut health. Because poo is not something widely discussed, many people are left wondering if their poo is normal and they're unaware of the signs of ill health that it can point to. There are many variations of poo, and each one indicates an area of health that is either in or out of balance in our gut. Eliminating toxins, organisms, bad bacteria, fungi and parasites from your body through your poo is vital for your overall health.
Plant-based diets have grown increasingly popular across the globe, mainly for their health and environmental benefits. Several studies have identified a link between plant-based diets and the decreased risk of developing cardiovascular diseases, obesity, and other health issues. This article explores the relationship between plant-based diets and stool odor, providing insights into the factors that influence it.
Understanding Stool and Gut Health
Over 70% of your immune system originates in your gut. Research shows you're nearly twice as likely to suffer poor skin, weaker hair and a lack of energy if you suffer from just mild IBS. You're also more likely to suffer higher levels of stress, struggle to concentrate and focus, and suffer from poor sleep and insomnia if you have digestion issues or IBS. The color of poo matters. Properly digested food will exit the body as a medium brown color. If your poo is pale or yellow, this is an indication that you are not digesting or absorbing fat effectively. Yellow and pale poo can be the result of undiagnosed and untreated gut issues such as coeliac disease or a lack of lipase (fat digesting enzymes). If your poo is consistently very dark it is generally a sign you should see your doctor because it can indicate an issue such as an ulcer in the gut. However if you are taking medication from your doctor that contains Iron, then having dark or black poo is normal. The ideal poo is smooth, without cracks. This would indicate that you are consuming enough fibre and have enough probiotics in your gut to metabolise your food effectively, as well as enough water to keep you hydrated. Cracks on the poo indicate you're dehydrated and need to drink more, or eat more fibre. The ideal poo will be a sausage shape. This indicates there is enough fibre and water to sweep the bowel clean. Having soft blobs is also healthy as long as they are mid-brown and do not float. 'Floaters' are a warning sign of poor absorption of fat. If the poo is yellow as well, then it indicates a bigger problem. If the poo is brown, then it is probably a smaller issue, however your diet and digestive enzymes would still need to be reviewed. If your poo sinks quickly on the other hand, such as when you have diarrhoea, this can be an indication of mineral malabsorption. It's natural your poo will smell, but if it is really offensive then there could be a problem. This can indicate that your food is not being digested or absorbed properly, or a possible gut infection including bacterial, viral or parasitic infection.
The Bristol Stool Chart
'The Bristol Stool Chart' was designed to make it easier for patients to discuss their poo with their practitioner - it's easier to pick a number than to sit in a chair and describe your poo. The Bristol Stool Scale is a practical guide for healthcare professionals, as well as patients to check the form of poop and determine if it is healthy. The scale focuses on the size, shape, and consistency of the stool to analyze your gastrointestinal health. The chart is named after the hospital where it was developed, The Bristol Royal Infirmary, a teaching hospital in England.
The Bristol Scale identifies 7 types of stools. They range from hard and difficult to pass to the liquid form of diarrhea. As our poop is made from waste products that are no longer needed by the body, it includes undigested food such as fiber, bacteria, and salts.
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- Small hard balls of poo that are hard to pass are a sign of constipation. Increase your hydration, eat more water soluble fibre from fruits and vegetables, and try taking gut friendly bacteria through your diet or a probiotic supplement. Exercise also helps relieve constipation as it gets the gut moving. If these tips don’t help, ask your doctor to investigate further.
- This is a sign of irritation in the gut and often accompanies infections or auto-immune diseases of the gut.
- Incontinence is the inability to control your bladder or your bowel and on first signs of incontinence, you should consult your doctor. Bowel incontinence may be due to a number of factors including an anal prolapse, weak pelvic floor muscles, inflammatory bowel diseases, problems with the spine, severe haemorrhoids, or after childbirth.
Understanding Your Poop with the Bristol Stool Scale
Bristol Stool Scale is an effective indicator of gut health as it indicates if poop is normal or not. As it also focuses on the additional characteristics such as color, smell, and frequency, realizing when something is wrong becomes easy. Knowing if your stools are not normal can help you reach out for medical assistance sooner, understand the possible underlying causes of the issues behind them, and get timely treatment.
- Signs of Health Digestion: If you have Bristol type 3 or 4, your poop is regular, which is a sign of healthy digestion. It means you are on the right track and taking insufficient quantities of water and fiber, and your stools are normal.
- Indicator of Constipation: Bristol type 1 or 2 indicates you are suffering from constipation. If the poop is hard, and difficult to pass, it means your bowel movements are not usual. At times, these types of stools can be painful to move too. Short-term constipation is nothing to worry about and can be managed with an increased intake of fiber and water, but if you continue to experience it for weeks or months, call your gastroenterologist before it turns complicated.
- Signs of Diarrhea: Bristol type 5 to 7 are consistent with diarrhea. Type 5 suggests that a lack of fiber is the main problem, while types 6 and 7 indicate inflammation in the digestive tract. When there is too much water but not enough fiber in your stool, it can make your poop soft. Normally the fiber in the poop soaks the water.
Stool Color
The color of your poop can also tell a lot about your gut and overall health.
- Dark brown colored stool indicates health. This healthy color is determined by bilirubin, a pigment released by the breakdown of old red blood cells.
- Black colored stools may be due to gastrointestinal bleeding and should be analyzed by a medical practitioner.
- White stools may be a sign of issues with your gallbladder, liver, or pancreas.
- Green poop can be the effect of too much bile or too little bilirubin.
- Red colored poop can also result from intestinal bleeding or hemorrhoids.
- Orange stools can result from foods rich in beta-carotene.
- Yellow colored stool may be a sign of too much fat. It could be due to malabsorption or a lack of certain enzymes, including bile.
Pooping Frequency
Pooping frequency varies from person to person. Research shows that most people poop anywhere between 3 times a day to 3 times a week. Everyone has their routine, and you may find yourself having a bowel movement at the same time every day. If there is no pattern to your pooping, there may be some gastrointestinal issue or lack of fiber in your diet.
Smell
Poop should smell bad as it is made up of all the waste your body needs to get rid of, including the bacteria that can give off strong, smelly gases. Truly foul-smelling stools may be a result of an infection, inflammatory bowel disease, irritable bowel syndrome, or celiac disease.
Plant-Based Diets: An Overview
Plant-based or vegetarian diets incorporate most or all of the food derived from plant-sourced origins while excluding different combinations of products of animal origin, including red meat, fish, poultry, eggs, and dairy. Pescatarians, however, avoid meat and poultry altogether from their diet but consume fish and seafood. However, lacto-ovo vegetarian diets include eggs and dairy but exclude meat, fish, poultry, and seafood.
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Plant-based diets are gaining popularity worldwide, mainly due to their health benefits, environmental concerns, and religious following. The most prevalent plant-based diet practiced is vegetarianism, with an estimated 1.5 billion followers worldwide. With Asia being the leading continent for plant-based diet adoption, it is estimated that almost one-fifth of the Asian population embraces vegetarianism. More predominantly, India has the highest vegetarianism following at nearly 40% of the population.
Health Benefits of Plant-Based Diets
In general, plant-based diets are lower in saturated fats and high in fiber and phytochemicals, contributing to lower concentrations of blood low-density lipoprotein cholesterol. Thus, integrating these diets has decreased the risk of followers developing cardiovascular diseases, obesity, diabetes, hypertension, and certain cancers.
The Gut Microbiome and Plant-Based Diets
The human gut microbiota, or natural microbial community, refers to the ecosystem of organisms in the digestive tract of humans and animals. It comprises primarily bacteria, archaea, and microscopic eukaryotic organisms but includes viruses, fungi, and protozoa. An estimated three trillion microbes comprise each individual’s gut microbiota profile. It is believed that the microorganisms making up our gut microbiota play an essential role in our health, predicting the risks of developing certain gastrointestinal diseases. Environmental factors, such as diet, and the combination of our dietary habits directly affect the composition of our gut microbiota due to their influence on the bacteria ecosystem.
Factors Influencing Stool Odor
The unpleasant odor of poop is primarily caused by the presence of bacteria in the intestines. These bacteria break down the proteins and other components of digested food, producing gases such as methane and hydrogen sulfide. It is the presence of these gases that give poop its characteristic smell.
The gases that cause poop to smell are primarily produced by the action of bacteria in the intestines. When you eat food, it passes through your digestive system, and the nutrients are broken down and absorbed into your body. The parts of the food that can’t be digested pass into the large intestine, where they are acted upon by bacteria. These bacteria break down the undigested food using a process called fermentation, which produces gases as a byproduct. The gases produced include methane, hydrogen sulfide, and other sulfur-containing compounds, which are responsible for the strong odor of poop.
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Skatole: A Key Odor Compound
Skatole, also known as 3-methylindole, is a chemical compound that is naturally present in feces (poop), as well as in other organic matter like certain plants and animal tissues. It is responsible for the distinctive odor associated with feces. The smell of poop is a result of a combination of various compounds, including skatole. Skatole is produced during the breakdown of tryptophan, an amino acid found in various foods, by bacteria in the intestines.
The concentration of skatole in feces can vary depending on factors such as diet, gut health, and metabolism. A diet rich in certain foods can lead to higher skatole production, resulting in a stronger smell. Additionally, certain medical conditions or digestive issues can influence the production of skatole and other odor-causing compounds.
Foods Affecting Skatole Release
Foods that are rich in the amino acid tryptophan can contribute to higher skatole production in the intestines, potentially leading to a stronger odor in feces. Some foods that contain tryptophan and might contribute to skatole production include:
- Meat: Tryptophan is commonly found in meats like beef, pork, and poultry.
- Dairy Products: Cheese, milk, and other dairy products contain tryptophan.
- Eggs: Eggs are a source of tryptophan and are commonly consumed.
- Fish: Fish, especially those high in protein, can contain tryptophan.
- Legumes: While not as rich in tryptophan as animal products, legumes like beans and lentils still contain some amount of tryptophan.
- Nuts and Seeds: Various nuts and seeds, including almonds, pumpkin seeds, and sunflower seeds, contain tryptophan.
- Soy Products: Foods made from soybeans, such as tofu and soy milk, contain tryptophan.
- Chocolate: Chocolate contains small amounts of tryptophan, although the overall contribution to skatole production is likely less significant compared to other sources.
Other Factors Affecting Poop Odor
- Diet: The types of food you eat can significantly impact the odor of your poop. For example, foods that are high in sulfur, such as eggs and cruciferous vegetables, can lead to a stronger odor.
- Hydration: Dehydration can make poop smell stronger, as it causes the body to reabsorb more water from the colon, leading to more concentrated waste.
- Medications: Certain medications can cause changes in poop odor. For example, antibiotics can alter the balance of bacteria in the gut, leading to a different smell.
- Digestive disorders: Conditions that affect the body’s ability to absorb nutrients, such as celiac disease, lactose intolerance, and inflammatory bowel disease (IBD), can cause undigested food to pass through the digestive system, leading to the production of smelly poop.
- Other health conditions: Certain health conditions, such as diabetes and liver disease, can also affect poop odor.
Foods That Produce Stinky Poop
Some foods are known to produce stinky poop. Here are some examples:
- Cruciferous vegetables: Vegetables like broccoli, cauliflower, and cabbage contain sulfur compounds that can cause smelly gas and poop.
- Red meat: Red meat is high in protein, which can produce foul-smelling gases when broken down in the intestines.
- Spicy foods: Some spices may cause foul-smelling poop, especially when consumed in large quantities.
- Dairy products: Dairy products like milk, cheese, and yogurt can cause smelly poop in people who are lactose intolerant.
- Fried or fatty foods: Foods that are high in fat can be difficult to digest and can lead to foul-smelling poop.
Spicy Foods and Stool Odor
Some spices may cause foul-smelling poop, especially when consumed in large quantities. Here are some examples:
- Garlic: Garlic is a commonly used spice that can cause the production of sulfur-containing gases in the intestines, leading to a strong odor in the poop.
- Cumin: Cumin is another spice that can cause foul-smelling poop, especially when consumed in large amounts. It can also cause digestive upset and flatulence.
- Curry: Curry is a blend of spices that can cause strong-smelling poop, as well as flatulence and diarrhea.
- Black pepper: Black pepper is a commonly used spice that can cause the production of pungent-smelling gases in the intestines.
- Red pepper: Red pepper, or cayenne pepper, can cause a burning sensation in the digestive tract, as well as foul-smelling poop.
The Impact of Plant-Based Diets on Stool Odor
Anecdotally, it is well-known that eating more plants - including fruit, vegetables, grains and legumes - creates bulkier stools and increases flatulence. Eating plants promotes certain types of bacteria in our guts that make food for themselves by fermenting plant fibre. Fibre-fermenting bacteria are known as “good” bacteria because they release short-chain fatty acids. These chemicals keep the large intestine healthy and protect against bowel cancer. The findings suggest that flatulence associated with eating more plants should be welcomed. “Our Western idea that farting is a sign of something being wrong is totally false,” she says.
Plant-Based Diets and Gut Microbiome Composition
A systematic review of interventions reported the effects of various plant-based diets on gut microbiota. The study population included adults on plant-based diets either at the time of recruitment or who were counseled to eat a plant-based diet within a specific timeframe. The gut microbiota must be quantified from stool samples using any sequencing approach targeting the 16s ribosomal RNA gene. Studies that use liquid gas chromatography to detect microbial metabolites’ roles were also included.
The primary outcomes were gut microbiota changes, including relative bacterial abundance and diversity (α and β) levels. Other outcomes were changes in metabolic parameters and weight. The characteristics of the studies were summarized. Data on the types of gut microbiota and their correlation with outcomes in adults on plant-based diets, if any, were qualitatively synthesized.
Key Findings from Studies
The link between diet and microbiota composition in vegan or vegetarian intervention is displayed at the class, family, genus, or species level, according to the information retrieved from the included studies. At the family level, contradictory results were observed for Enterobacteriaceae. One study found higher abundances of Enterobacteriaceae in the adult with CVD risk with a plant-based diet and low abundances in vegans. Four studies found statistically significantly increased levels of Ruminococcaceae in vegan and plant-based diets. Bacteroidaceae was reduced significantly in vegan and plant-based diets.
The same applies to the genus Faecalibacterium, which tended to be less abundant in vegans and had a high abundance in plant-based diets. Genus Alitispes was increased in animal-based and vegan diets. In contrast, a study reported a reduced abundance of Alistipes in individuals with a plant-based diet. Bacteroides were found to be statistically increased in animal-based and vegan diets, compared to a significant reduction in plant-based diets. The genus Faecalibacterium and Coprococcus were higher in vegans and significantly reduced in plant-based diets. The plant-based diet, vegan diet, and ovo-lacto vegetarian diet had increased abundances of the genus Ruminococcus. Finally, the genus Roseburia was found at statistically increased levels in the plant-based diet and ovo-lacto vegetarian diet; however, the genus abundance was decreased in the animal-based diet and vegans. The Faecalibacterium prausnitzii sp, was significantly increased in plant-based and vegan diets. The Bacteroides fragilis was markedly increased in vegans, but, a study also reported a significant reduction among individuals with a low-fat vegan diet.
Potential for Reduced Odor
Eating plants means you smell better, according to science. Body odour is strongly affected by what’s emitted through your sweat glands. The toxins from decomposing meat get secreted along with your sweat. It’s true: a plant-based diet means your stool is much more consistent and, for lack of a better term, of higher quality. By eating plant-based foods, you consume a lot more fibre. That means less straining and better-formed stools as fibre adds bulk. Vegans have reduced chances of attracting food poisoning than those who eat meat.
Reducing Poop Odor: Practical Tips
While it is normal for poop to have a strong odor, there are a few things you can do to help reduce the smell:
- Stay hydrated: Drinking plenty of water can help keep poop from smelling too strong.
- Eat a balanced diet: Eating a diet that is rich in fruits, vegetables, and whole grains can help keep your digestive system healthy and reduce poop odor.
- Take probiotics: Probiotics are beneficial bacteria that can help improve the balance of bacteria in your gut, leading to less odor.
- Practice good hygiene: Washing your hands thoroughly after using the bathroom can help reduce the spread of bacteria and minimize poop odor.
Additional Tips for Healthy Poop
- Eat Right: Choose foods that support good digestion, including fresh fruits, vegetables, and whole grains. Eating a rainbow of foods is very good for the colon and provides the body with the best selection of vitamins and minerals. Whole foods provide the fiber you need for regular bowel movements.
- Increase Liquid Intake: Drink lots of water as it can break down food during digestion and help your body utilize the good nutrients. If you are dehydrated, the body does not have enough fluids to give your poop the right consistency, which can result in constipation. Make sure to drink plenty of water during the day, particularly, when you go outdoors or sweat profusely.
- Eat on a Schedule: Eating on a schedule may keep your digestion on track. Eat breakfast within one hour of waking up and lunch about 4 to 5 hours after breakfast. Avoid eating dinner within 3 hours of bedtime. It gives your body time to process the food between meals and keeps digestion moving.
- Exercise Regularly: Keep your body active as it is the best way to keep the digestive system healthy too. It also decreases the time the food stays in the colon and helps with constipation. Even minimal physical activity can support good poop health, such as walking for about 10 to 15 minutes a day.
When to Seek Medical Advice
Although a taboo subject in many cultures, poo and your gut health is something your doctor deals with every day. If you have a sudden change in bowel movements, it is important to discuss this with your doctor. Sometimes the first sign of irritable bowel diseases (IBS) or bowel cancer can be a sudden change in bowel habits. Although it could be many other things, such as a bug or irritation of the gut, speaking to your doctor can provide you with peace of mind. Your poop says a lot about your health, and your diet really can make a difference so don't be ashamed, keep an eye on your poos. Use your poo as a good indicator of your gut health and overall health and wellbeing, and it's a good thing to strive for perfect poo!
Frequent and long-term unusual bowel movements can be a warning sign of something serious like colon cancer. Schedule an appointment with your gastroenterologist if you experience these symptoms to have your condition accurately diagnosed. These symptoms may not mean anything serious, but two or more variances in your bowel movement should be checked by a digestive health expert.
Call your doctor if you experience the following:
- Blood in your stool or in the toilet bowl
- A significant change in bowel movements - going from two daily bowel movements to only going every other day
- Chronic diarrhea
- Chronic constipation
- Very foul-smelling stools
- Bowel incontinence