Healthy stools for greater well-being

Stools: What’s healthy?

Healthy stools are an important sign that your digestive system is functioning and are defined by various types of shape, colour, consistency and odour.

A normal stool is brown in colour, not too hard and not too soft. It should pass easily and without pain. A daily bowel movement is normal, but some people go more often or only a few times a week. If the stool smells very strong or is a different colour – such as red or black – a health problem may be the cause.

Infographic: What does form and colour reveal about the stool?

Healthy stools usually have a brown colour, which can vary from light brown to dark brown. This colour results from the food being digested and the effect of bile. A soft but moulded texture that’s not too hard and not too liquid is ideal. The so-called Bristol stool scale describes the ideal stool as type 3 or 4, i.e. sausage-shaped with cracks or a smooth, soft sausage or snake shape.

The Bristol stool scale: a colour guide to healthy stools?

Who would have thought that a peek in the toilet could be almost as informative as a visit to the doctor? Using the Bristol stool scale, the toilet becomes a window to your health. The scale is a simple but effective tool that helps us understand the nature of our stool and what it says about the health of our digestive system.

Stool type 1 – the small pellets

Let's start with type 1 – small hard lumps, similar to the faeces of a sheep. These often appear with constipation and are a sign that your body needs more fibre.

Stool type 2 – the sausage with lumps

Slightly better, but still in the realm of constipation, type 2 resembles a sausage-shaped formation, but is lumpy and difficult to pass. Here, too, the recommendation is: more water and fibre!

Stool type 3 – the cracked sausage

Then we come to type 3, which resembles a sausage, but with cracks on the surface. This is closer to the ideal range. The digestive system seems to be working well, but a little more fluid wouldn't hurt.

Stool type 4 – the smooth sausage

Type 4 is the gold standard. A smooth, soft sausage or snake that’s easy to pass. This is the normal stool we should be aiming for. It indicates that you’re getting enough exercise, eating a balanced diet and drinking enough.

Stool type 5 – the soft lumps

With type 5, we’re moving away from the ideal. These soft lumps are easy to pass, but they may indicate a slight digestive disorder or too much fluid intake.

Stool type 6 – the flaky blobs

Type 6 is indeterminate and unstructured, almost like flakes that dissolve in water. This may indicate a lack of fibre or that your food is rushing through your intestines too quickly.

Stool type 7 – pure water

Type 7 is the pure liquid form. An unmistakeable sign of diarrhoea. Caution is advised here as this could indicate an infection, inflammation or food intolerance.

Keep your gut flora healthy

For the health of your gut flora, you need a diet rich in plants and fibre as they create the required balance. In the podcast, Dr Sarah Schwitalla, biochemist and microbiome expert, explains what is particularly important.

What the colour of stools means

The colour of our stools can tell us a lot about our health.

Brown stools

The typical colour for healthy stools, caused by the bile pigment stercobilin.

Green stools

Can occur when large quantities of green vegetables are eaten, or it could be a sign of rapid intestinal transit.

Yellow stools

Sometimes occurs in breastfed babies, but in adults it can indicate an intolerance or digestive problem, such as gluten intolerance (coeliac disease).

Black stools

Can be caused by certain foods or medications such as iron supplements but can also indicate bleeding and health problems in the upper digestive tract.

Red stools

Certain foods can colour the stool red, but it could also be blood, which indicates bleeding in the lower digestive tract or haemorrhoids.

Grey or clay-coloured stools

Grey or clay-coloured stools can be a sign of problems with the liver or bile ducts.

What do healthy stools look like in babies?

Healthy stools in babies can vary depending on age and whether the baby is breastfed or bottle-fed:

It’s important that the stool is not too hard or too liquid and that the baby shows no signs of discomfort. Frequent nappy changes and bowel movements after feeds are quite normal in the first few months.

The smell of stool?

The smell of healthy stool isn't pleasant, but it’s not overly penetrating either. A healthy gut produces stool that doesn’t have an extremely strong odour. If your stool produces an extremely foul or pungent odour, and the condition lasts a few days, the reason could be a digestive disorder, infection, inflammation or other health problem. In these cases, it’s important to have a doctor diagnose the cause.

Home remedies for healthy stools

These five natural remedies can help with occasional digestive problems and contribute to healthy stools:

1. Drink water: Sufficient fluid is essential to keep stools soft. The daily recommendation is 1.5 to 2 litres a day.
2. High-fibre diet: Foods such as wholemeal products, fruit, vegetables and pulses promote bowel movements and help to regulate the stool.
3. Exercise: Regular physical activity stimulates bowel movement and can prevent constipation.
4. Prunes or prune juice: Both have a natural laxative effect by increasing moisture in the stool and stimulating bowel movement.
5. Psyllium and linseed husks: As natural dietary fibres, flaxseed meal and psyllium husks can soften stools and support bowel movement when taken regularly with plenty of water.
   

Expert tip from Dr Stephan Baumeler, co-leading physician of gastroenterology, Lucerne Cantonal Hospital: “Pickled prunes or psyllium powder can be tried for constipation. If these natural products aren't enough, I often add Laxoberon. These are drops and can be dosed very gently (e.g. five or ten drops per day) so that the stool only becomes soft – without turning into diarrhoea.”

What can be done to avoid constipation?

Constipation is a common problem, but it doesn't usually last long. Almost everyone's gut runs into problems from time to time. Nevertheless, irregular or difficult bowel movements can severely affect your well-being. However, before resorting to medication, first ensure that you consume sufficient fibre, drink enough, avoid stress and get plenty of regular exercise. This can reduce the risk of constipation.

What causes diarrhoea?

Diarrhoea and very watery stools can be caused by infections, food intolerances, food poisoning, stress and chronic or inflammatory bowel diseases. In the case of short-term diarrhoea, it’s particularly important to ensure sufficient fluid intake. Persistent diarrhoea requires a doctor’s examination.

When to see a doctor?

Whether our stools are too hard, too soft, too often or too infrequent, our digestive system sends us clear signals when it’s out of sorts. Black stools can be an indicator of health problems in the upper digestive tract, such as the oesophagus, stomach or duodenum. Red stools or reddish-brown discolouration of the stool indicates bleeding in the large intestine. Light-coloured blood on the stool may indicate a cause in the rectum, such as haemorrhoids or fissures. In cases of long-term uncertainty, discomfort or pain, a doctor should always be consulted.