Bowel Movement Messages

It’s the start of a new year, which means resolutions are everywhere. Eat better... move more... fix your health. While most of those goals are great, they very often fall by the wayside before January is even over. If improving your health is on your list for 2026, here’s a very simple place to start: pay attention to your poop!

It might not be as glamorous as a new workout routine, but your bowel movements offer some of the clearest, most immediate feedback about how your body is actually functioning. I personally have never been shy talking about poop, yet I still see embarrassed giggles or shocked, uncomfortable reactions when the topic comes up. It’s treated like a forbidden subject. We talk openly about heart rate, sleep, skin, and stress, but somehow the thing that tells us the most about our own digestion and overall health is also the thing many people feel awkward talking about.

Let's change that!

“Normal” May Not Actually Be Normal

When I first started going to herbal school, one of my teachers said something that really stuck with me. “Digestion shouldn’t hurt. Anywhere. You really shouldn’t be able to feel your food after you've swallowed it.”

Wait... what? Because I always felt my food. Sometimes I’d finish a meal and feel like something was stuck in my throat. Certain foods triggered reflux or caused my ear to itch. And honestly, didn’t everyone bloat after eating or deal with reflux now and then? I grew up with Pepto-Bismol and Tums commercials. Gas, reflux, constipation, bloating… all of these were treated like expected inconveniences of being human. It never occurred to me that digestion wasn't supposed to be a struggle occasionally.

If you had asked me how my digestion was before that day, I would have said it was normal. I had regular bowel movements. What I didn’t realize was how out of touch I was with what healthy digestion actually felt like.

That moment sent me down a path of learning what healthy digestion really is and how foundational it is to healing the body. Some people naturally pick up on the signals their body sends. But for the rest of us, we often need a little education, and then need to start paying attention.

The Bristol Stool Chart

Your bowel movement is the final summary of digestion. Back in the 90s, researchers created a chart that let people talk about poop without actually having to describe it in awkward detail. It breaks stool into seven types, from hard pellets to full-on watery. Most people hover around one to two types consistently.

Here's the short version:

Type 1: Hard little lumps

Type 2: Lumpy sausage

Type 3: Sausage with cracks

Type 4: Smooth and soft (this is the goal)

Type 5: Soft blobs

Type 6: Mushy

Type 7: Liquid

If you're consistently Type 4, things are probably functioning well. Anything else has a story behind it.

Source: Stanford Medicine

Finding the Rest of the Story

OK great, you can describe your stool based on the descriptions in the Bristol chart, but how do you interpret that? Here are other things the chart doesn't tell you, but your body will:

Sticky, pasty stool: Often related to trouble breaking down fats and fat malabsorption. This could be due to insufficient bile or pancreatic enzymes. Don't reach for the digestive enzymes, herbs can help here.

Lots of wiping: Usually means things are softer than ideal or there's irritation or inflammation. What have you been eating recently? 

Floating or overly dense stool: Occasional floating is fine. Regular floating that's oily or smelly is not and points to fat malabsorption. Dense stools that won't flush may indicate more fiber is needed.

Very narrow stool: Worth getting checked to rule things out. It could indicate a blockage or narrowing somewhere.

Going from fine to “I need a bathroom right now”: Irritation or inflammation. What have you been eating recently? 

Feeling like you didn't finish: Could be motility, pelvic floor tension, or hemorrhoids.

Frequency: The "normal" range is at least once a day, but if you suddenly change patterns, pay attention.

Undigested Food: Seeing corn or tomato skins is normal (their outer layers are tough). But lots of recognizable food chunks means you're not chewing enough or your stomach acid and enzymes aren't doing their job.

Color: Brown is the classic. Pale, black, or bright red needs more attention and could be signs of a serious issue.

Where Herbs Come In

There are herbs out there that are classic "digestive herbs", like ginger, peppermint, and chamomile, which can help almost anyone feel better. But now that you've learned that there are numerous causes to different digestive issues, matching the right herb to the right situation offers targeted help. 

It's also important to note that herbs may help symptoms, but to get to the root cause of the digestive issue, looking at the diet and assessing for nutrient deficiencies are often also part of the bigger picture.

Here's a starting guide on figuring out what herbs may help your situation. This is not an exhaustive list:

For Type 1-2 (Hard, Constipated Stools):

• Yellow dock root - Stimulates bile flow, which acts as a natural laxative and helps lubricate the intestines 

• Triphala is an Ayurvedic blend that gently tones the colon and promotes regular movement without creating dependency 

• Marshmallow root - Adds mucilage to soften and ease passage 

For Pasty, Sticky, Pale Stools (Fat Malabsorption):

• Dandelion root - Supports liver function and increases bile production 

• Artichoke leaf - Stimulates bile flow from the gallbladder 

• Gentian root - A bitter that kickstarts all your digestive secretions, including bile and pancreatic enzymes 

For Type 6-7 (Loose Stools/Diarrhea):

• Blackberry or raspberry leaf - Astringent tannins help tone and tighten the intestinal lining 

• Slippery elm - Soothes inflammation while adding bulk 

• Chamomile - Calms intestinal spasms and reduces inflammation 

For Urgency and Cramping:

• Peppermint - Relaxes intestinal smooth muscle (but if you have reflux, this could make it worse!) 

• Fennel - Eases spasms and reduces gas 

• Lemon balm - Particularly good when stress is triggering your gut 

For Incomplete Evacuation:

• Ginger - Stimulates motility throughout the digestive tract 

• Magnesium (technically a mineral, not an herb) - Draws water into the colon and relaxes muscles 

Become a Curious Observer

For the next week, each time you go number two, just notice what you see. No judgement, just observation. Where do you fall on the Bristol chart? What's your frequency? Do things change day to day? Do certain meals influence things?

It’s simple, but it gives you real data and insight into your health. Before you change your diet, add supplements, or overhaul your routine, start here. You can’t support digestion you’re not aware of. 

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Curious what your digestion is telling you? Book a consultation and let’s take a deeper look at what’s going on in your gut. Sometimes a few small shifts can make a big difference.