Poop 101: What Your Poop Color and Texture Says About Your Health

Need to Know
Issue No. 6: Food, Nutrition, and Access in Our Communities
Words - Aarti Patel
Illustration - Alexandra Folino

Have you ever wondered, “why is my poop green?” or “why is it coming out in clumps”. Let us explain! Bowel movements can tell you a lot about your nutrition and digestive health. Things like texture, color, frequency, and smell can help tell you if you have any dietary needs or digestive issues. 

TEXTURE

Small, separate, hard lumps: These pebble-like poops that are hard to pass are an indication of constipation. Drink lots of water, eat high-fiber foods, and consider taking over-the-counter stool softeners or fiber supplements to make hard stools easier to pass. 

Solid sausage-shaped poops with cracks on the surface: You’re doing okay! If you’d like to poop more frequently, drink more water and consume more healthy fats.

Lumpy, sausage-shaped, dry poo: This is a sign that things are starting to get backed up. Stay hydrated and introduce more fiber into your diet. Aiming for 25 grams of fiber per day is a good goal.

Smooth, soft, and sausage-shaped: This texture indicates that you’re getting plenty of water and fiber! Congrats! Your poop rocks!

Small and soft with defined edges: Small but soft defined poops indicate that you may not have enough fiber in your diet. Increase your fruit and vegetable consumption, especially leafy greens like spinach.

Small mushy pieces with ragged edges: You may have eaten something unsettling, or you could have a food sensitivity. If you see this type regularly, consider starting a food diary where you write down everything you eat to help pinpoint a potential food intolerance.

Liquid: Watery, liquid poop with no formed pieces is called diarrhea, and may indicate a bacterial or viral infection. Usually, this goes away after 24-48 hours. If it lasts longer, happens frequently, or you have bloody diarrhea, this can be a sign of significant inflammation or severe illness and you should see your healthcare provider.

COLOR

Like texture, the color of your poop can tell a lot about what’s going on inside your body. Some colors can signal red flags for when you need to see your healthcare provider more urgently. 

Green:

• Potential culprits: Green dye or green leafy vegetables 

• If frequent, food may be passing through your body quickly, and bile isn’t able to break down the food fast enough.

Yellow: 

• Potential culprits: Excess oil and fat 

• You are unable to absorb nutrients from your diet. Could be a malabsorption disorder, such as celiac disease. 

Red:

• Potential culprits: Red food, dyes, drinks 

• If bright red: may indicate bleeding in the lower digestive tract or rectum and could warrant a colonoscopy. Speak with your healthcare provider.

• If mostly brown with tints of red: could be bleeding in the rectum, such as a hemorrhoid. 

Black:

• Potential culprits: Iron, (Pepto) bismuth, licorice 

• Black, tarry stools are called melena. May include blood from the upper gastrointestinal tract and have an offensive smell. Visit your healthcare provider.  

• Could be a sign of an ulcer.

White or clay colored poop: 

• Potential culprits: anti-diarrheals 

• Not enough bile is present. May indicate an obstruction in the liver. Look for any changes in skin color as well. Speak with your provider.

Brown: This is the ideal, normal poop color. Shades of brown can vary.

Regardless of how healthy and brown your stools are, everyone should be getting screened for colon cancer between the ages of 50-75. There are different screening methods, including a colonoscopy. You may need to get screened earlier if you have a family history of colon cancer or a history of inflammatory bowel disease.