The Shocking Truth Behind Your Poop Schedule: What “Normal” Really Means for Your Health!

Ever found yourself wondering—how often should I really be dropping the kids off at the pool? I know, it’s one of those questions that’s awkward to ask but oh-so-telling about your overall health! Believe it or not, a new study in Cell Reports Medicine shines a surprising spotlight on your poop schedule as a key indicator of your gut’s microbiome—the invisible army of good bacteria that orchestrates everything from digestion to immunity and metabolism . Here’s the kicker: your bathroom habits might be whispering secrets about your energy levels, mood swings, and even kidney health! So, if you’ve ever felt a little lost trying to decode the ‘normal’ in number two, buckle up—because a top gastroenterologist is here to demystify the ideal frequency, spot red flags, and share straightforward tweaks to keep your digestive system humming like a finely tuned machine. Trust me, getting your gut groove on could be simpler than you think—and yes, kiwis are part of the chatter! LEARN MORE

Forgive us the indelicate question, but how often do you poop? A study in Cell Reports Medicine found the answer can reveal clues to your overall health, specifically the state of your microbiome—the beneficial gut bacteria that play a key role in everything from digestion to metabolism to immunity. Here, a top gastroenterologist shares everything you ever wanted to know (or didn’t realize you wanted to know) about going number two—including what’s considered a healthy frequency and simple ways to get on a regular poop schedule.

How many bowel movements per day is normal?

According to the study, one to two bowel movements (BMs) per day was linked to the best overall health, while chronic constipation (two or fewer BMs a week) was associated with decreased kidney function. That’s because a sluggish digestive tract forces bacteria to ferment protein lining the gut—rather than feast on fiber—which releases toxic compounds that can affect kidney health.

Having regular bowel movements, however, is important for far more than our gut health, reveals Anish A. Sheth, MD, chief of gastroenterology at Penn Medicine, Princeton Medical Center and author of What’s Your Poop Telling You? “Energy, appetite, mood, anxiety, depression and sleep quality are all linked to [regular bowel movements].” The good news is that despite what the study may imply, there’s no one-size-fits all rule when it comes to an ideal “poop schedule”: “Three times per day up to once every three days is considered normal,” he says.

What’s more important than how often you go? “We really want to focus on any change in the pattern,” Dr. Sheth reveals. “So, if you’re somebody who typically goes twice a day and now you’re on the other end of the spectrum, where you’re going once every three days, that’s a sign ​​that something has shifted—maybe with your diet, lifestyle or possibly something medical [like irritable bowel syndrome].”

What your poop schedule signals about your gut health

If a morning BM is part of your rise-and-shine routine, that’s a good thing. “There are two main cues for stimulating gut motility, the movement of [waste] downstream,” says Dr. Sheth. “The first trigger is simply waking up in the morning.”

“Literally within seconds of waking up, our colon goes through a prolonged contraction, which sweeps down all the debris that’s been lying dormant in our intestines,” he explains. “That’s why many of us will have the urge to move our bowels within 30 minutes to an hour of getting up.” This is a great sign because it means this reflex of the colon is “intact and robust,” he assures.

You might have guessed the second poop-cue: eating. “This is why we need to change babies’ diapers pretty quickly after every meal—it’s because putting food in the stomach signals to the lower intestines that there’s more stuff coming, as if it’s saying: Let’s keep it moving!”

In some people this response, called the gastrocolic reflex, persists into adulthood, Dr. Sheth explains. If you find yourself needing to go, say, three times a day after each meal, “it’s a sign of a healthy gastrointestinal tract—that things are moving in a timely fashion.”

Your poop schedule changes with age

First, it’s important to note that women tend to have fewer BMs than men. That makes sense because we typically have less body mass, and if we’re taking in fewer calories, we produce less waste.

That said, there does appear to be some slowing down and change in bowel habits around menopause, says Dr. Sheth. “The same thing can happen during pregnancy, and in perimenopause it’s also very common for women to go less frequently. I don’t know if we fully understand the reason for this, but it does appear to have something to do with hormones.”

He adds that other factors which may lead to constipation include childbirth or having undergone a hysterectomy or C-section, all of which can affect the pelvic muscles.

Your pelvic floor can affect your bowel movements

Pelvic floor dysfunction (along with diet and slow motility of the digestive tract) is one of the top three culprits behind constipation. “Women may be doing everything right in terms of diet and lifestyle, but they may have this sensation that they’re not completely evacuating, like they’re going to the bathroom every day, but it’s not satisfying. It’s not sizable,” Dr. Sheth explains. “They have to go maybe multiple times within a couple hours.”

The treatment for pelvic-floor-induced constipation isn’t laxatives or fiber or probiotics, he says. “Pelvic floor physical therapy is often needed. And sometimes there are anatomical reasons the pelvic floor doesn’t work well—occasionally that’ll require surgery.” If you’re experiencing similar symptoms, reach out to your medical professional to learn the best course of treatment.

Simple ways to get your gut back on track

Drinking enough water, eating healthy whole foods and exercising regularly will help encourage regular bowel movements. Here, Dr. Sheth shares a few more easy ways to ensure your downstream health stays on the up and up.

Swap Metamucil for kiwis

You already know that highly-processed foods are enemy number one for gut health (due to additives, sugar and fat) and may cause constipation or diarrhea—while veggies, legumes and probiotic-rich foods like yogurt and kimchi are your bowels’ best friend.

But you may be surprised that a certain humble fruit improves regularity. “Studies show that kiwi actually does just as well as, if not better than [the laxative] Metamucil,” reveals Dr. Sheth. “Eating two kiwis a day is a natural way to help the GI system move regularly without having to take supplemental fiber.” Indeed, research shows kiwis contain both probiotic and prebiotic fiber, in addition to an enzyme that helps break down hard-to-digest protein.

Consider proven probiotics

“Align is the best-researched probiotic,” he declares. That’s a big deal, he explains, because very few probiotics have been studied in placebo-controlled trials. “The other one that is worth mentioning is Culturelle—both of these are great ways to relieve bloating and improve gut heath.”

Go easier on the fiber

How’s this for a fiber paradox: “It turns out that for many people who have what we call slow transit constipation—caused by decreased muscle contractions in the colon—adding fiber actually makes them feel worse,” reveals Dr. Sheth.

“People with constipation might think that if 20 grams of fiber a day is the recommended amount, they should increase to 35 grams to feel better,” he says. But they end up feeling so uncomfortable with cramping and bloating.” If you have only occasional constipation and hard stools, he says, getting more fiber isn’t a bad way to go. But if you’re getting worse on fiber, you may want to cut back because too much of it can become compacted in your gut.

The bottom line on bowel movements

In the end, if you’re having intermittent symptoms, these are probably the only strategies you should consider implementing, Dr. Sheth says.

“But if you’re doing these things and you’re still having issues, you need to reach out to a healthcare professional,” he advises. “It’s not that people who struggle with really bad constipation are not drinking water or eating fiber. It’s just, for whatever reason, they have a very slow-moving GI tract.” Releasing any misplaced self-blame you may feel over this, he adds, is the first step to feeling better.