How To Have Healthy & Normal Poops, According To Nutrition Experts

The rumors are true: Everybody poops. However, not all digestive tracts operate at the same speed. Some people go to the bathroom easier than others, and if you struggle to get on a regular schedule, your dietary habits could be the culprit. 

Fiber is a unique complex carbohydrate (found exclusively in plants) that is not digested by the human body. So it passes through the gastrointestinal (GI) tract relatively unscathed.

Soluble fiber is found in nuts and seeds; fruits like apples, bananas, and berries; and in legumes and certain grains, like oat bran and barley. Insoluble fiber is in vegetables, wheat, and other whole grains. Both aid in healthy digestion but play different roles in the process. 

Registered dietitian Amy Shapiro, M.S., R.D., CDN previously told mindbodygreen that soluble fiber “dissolves into a gel-like substance” in water and helps to collect and remove toxins and cholesterol from the body.

First and foremost, fiber does help you poop by adding bulk to your stools and regulating the gut transit time (aka how long it takes for food to pass) and consistency.

“Both types of fiber are essential for gut health, but the difference [between soluble and insoluble fiber] is that the insoluble fiber speeds the passage of foods through the stomach and intestines and adds bulk to the stool,” Davar explains.

The more water in the stool, the easier it passes.

The National Academies recommends that women and men (depending on one’s age and life stage) consume at least 21-28 grams6 and 30-38 grams of daily dietary fiber, respectively.

Two things are for sure: Fiber is a necessary (essential nutrient, remember!) part of a well-rounded, everyday diet, so you want to meet your goals to stay regular. Secondly, most everyone can improve in the fiber department. By a lot. You see, 95% of Americans fail to achieve their baseline fiber needs from diet alone. 

This is why taking a premium fiber supplement (like mindbodygreen’s organic fiber potency+) can help fill in the gap.

It’s a USDA-certified organic vegan blend of soluble, insoluble, and prebiotic plant fibers sourced from ingredients like organic guar beans, mushrooms, and kiwifruit. Just one scoop yields a solid six grams of clean, functional fiber (a rich source!).

According to Davar, the best time to take fiber supplements is in the morning, after breakfast, to help fire up your digestion early in the day.* Although, the best time to take your fiber addition is any time you’ll remember! With any new fiber regimen, you’ll also want to start low and go slow to avoid GI complaints.

Be sure to include plenty of high-fiber foods to help nurture the gut and keep things moving along; you just have to find ones you enjoy eating and can regularly incorporate into your diet. As a golden rule, Davar encourages clients to choose organic, non-GMO, quality fiber-rich food sources as often as possible.

According to Davar, when consumed in a natural form (i.e. via fruits, vegetables, and other whole-food sources), “there is no such thing as too much fiber.” There is, however, such a thing as too much fiber via supplementation. 

“Fiber supplements are on the rise, and there is a possibility of nutrient absorption issues and digestive side effects, like bloating,” explains Davar. 

To avoid these unwanted side effects, Davar stresses that moderation is key and advises mindbodygreen readers to consume ”no more than 25 to 30 grams of fiber per day” in supplemental form, although technically, there’s no upper limit established per the science.

She points to this specific ceiling for someone with digestive health concerns, as Davar notes a high-fiber diet may create a softer stool and/or bloating in some individuals.