How Do I Know If My Poop Is Healthy?

A doctor’s advice on the shape of healthy stools, how often you should have a bowel movement and how to stay regular

Adam Rosenbluth, M.D.,

AARP

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Published June 23, 2025

My poop sometimes looks different. How do I know if it’s healthy? When do I need to worry that something is wrong?

It’s natural to be curious about what comes out of our bodies. That’s why I’m not surprised when patients send pictures of their poop to me when they see something that worries them. The welcome news is that there’s usually no reason to be concerned.

The most frequent question I’m asked is about change in stool color. The common cause is simply the food we eat. For instance, beets can make poop appear reddish; dark leafy vegetables, like spinach or kale, can give it a greenish appearance, and black licorice or blackberries can turn poop almost black. When you’re taking Pepto-Bismol or supplements like iron, your stool may also darken.

If you stop consuming these things and your poop’s usual color doesn’t return in a day or two, see your doctor. It could indicate a problem with your gallbladder, liver or bile ducts.

“After I pooped, I saw bright red blood on the toilet paper/in the bowl!” is another frequent concern. Doctors have an old saying for this situation: “When patients see blood, they get scared. When doctors find blood, we get scared.” In other words, if you see bright red blood, there’s a good chance it’s caused by a benign hemorrhoid. On the other hand, if I send out a fecal test and blood is reported, there might be a polyp or even colon cancer.

Along the same lines, if your stool is tarry and black, it might be a sign of bleeding in your upper gastrointestinal tract. In the medical world, we call it melena. These stools could be the result of taking Advil or having a stress-related ulcer. Both of these situations require medical attention.

Color isn’t the only issue. If you experience chronic diarrhea or constipation, speak with your doctor, who can offer solutions. The No. 1 reason older people get constipated is that they’re not drinking enough liquids. Patients tell me they avoid drinking water because they don’t want to urinate frequently, especially when away from home. But water is crucial for regularity; it keeps stools soft and makes them easy to pass.

You also need to eat enough fiber, which increases the weight and size of stool and softens it. Foods rich in fiber include fruits, legumes, vegetables and whole grains. You’ll want to avoid processed foods, refined grains, red meat and greasy foods, which tend to be constipating. For more great tips, see 8 Ways to Get More Fiber Into Your Diet.

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Patients sometimes ask me how often they should pass stools. While there’s no set number of times you should poop, a 2024 study reported that doing it once or twice a day reduces the risk of chronic diseases by maintaining a healthy gut microbiome. The researchers called this a “Goldilocks zone,” and folks in the zone ate diets rich in fiber, stayed hydrated and exercised regularly.

This brings me to one of my favorite subjects: exercise. It’s a very effective way to regulate your digestive system. I have patients in their 90s who have wonderfully regular bowel movements. They not only drink lots of water and get plenty of fiber, but they make it a point to keep moving. Walking is a great choice. It boosts blood flow as well as the muscle contractions in your digestive tract. Both help to push stool through your intestines.

You might also consider the shape of your poop. It’s affected by how much water is in your stool and how quickly it passes through your system. An ideal stool is smooth and sausage-shaped.

More from Dr. Adam

If you haven’t had a colonoscopy within your recommended schedule, now may be the time to make an appointment.

One more point. Traveling may affect the digestive system. Give yourself a few days to readjust after returning home. If you continue to have issues and have added symptoms like fever, abdominal pain or mucus in your poop, make sure to let your health care provider know.

Pooping is a pretty personal business. It’s why so many of us close the bathroom door for privacy. But don’t shut your doctor out of your digestive concerns. Bowel movements are an essential part of your overall health and well-being.

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