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HEALTH
Cracking the code:
The Bristol stool
chart
The ultimate guide to decoding your poo.
August 10, 2023
Heights
4 min read
In this blog post, let’s step into a slightly
unusual, yet crucial, realm of understanding
our health and nutrition: the Bristol stool
chart. It might not be everyone's favourite
topic, but it plays an essential role in
understanding our gut health.
ARTICLE BR EAKDOWN
A quick scoop on the Bristol stool
•
chart
• Listening to our gut
The role of nutrition in shaping
•
your stool
So what? Making sense of our
•
stools
Simple ways to improve bowel
•
health
A quick scoop on
the Bristol stool
chart
So, what's this chart all about? Developed
in 1997 by the University of Bristol, this
chart classi!es our stools into seven
categories. Ranging from Type 1 (hard
lumps like nuts) to Type 7 (entirely liquid), it
helps us understand what's happening
inside our gut. Take a look:
TYPE1
Separatehardlumps(hardto
pass).
TYPE2 Lumpy,hard,sausage-shaped.
Sausage-shapedwithcrackson
TYPE3
thesurface.
TYPE4
～ Sausage-shapedorsnake-like;
smoothandsoft.
Softblobswithclear-cut
TYPE5
edges(easytopass).
TYPE6
Fluffypieceswithragged
edges;mushy.
TYPE7
Entirelyliquid,watery,nosolid
pieces.
Each type tells us a di"erent story about
our health, especially our digestive system.
For example, Type 1 and 2 often signify
constipation, while Types 6 and 7 suggest
the other extreme—diarrhoea. Types 3, 4,
and 5? Those are your 'Goldilocks' stools—
just right.
Listening to our gut
Understanding our stools using the Bristol
stool chart provides fascinating insights into
our health. It's like our body's not-so-subtle
way of waving a red #ag when things aren't
quite right. For instance, frequently !nding
yourself at the extremes of the chart could
mean you're not getting enough !bre, or
perhaps you're stressed or dehydrated.
But let's be clear, this chart is not a
diagnosis tool but rather an observation
tool. It's a way for us to tune into our bodies
and detect potential early warning signs. If
you spot persistent irregularities, it's crucial
to seek advice from a healthcare
professional.
The role of
nutrition in shaping
your stool
The food we eat plays a signi!cant role in
determining our stool type. Dietary !bre, in
particular, is paramount in maintaining
healthy bowel movements. Soluble !bre
found in oats, nuts, seeds, and some fruits
and vegetables can help soften the stool,
making it easier to pass. Insoluble !bre,
found in whole grains and many vegetables,
adds bulk to the stool and helps it move
more quickly through the intestines.
On the other hand, a diet high in processed
foods and low in !bre can lead to hard,
di$cult-to-pass stools, often represented
by Types 1 and 2 on the chart. Similarly,
excessive intake of ca"eine or alcohol can
lead to dehydration, potentially resulting in
constipation or even diarrhoea.
It's not just about diet, though. Physical
activity, hydration levels, and even stress
can signi!cantly impact your digestion and,
consequently, your stool type. Regular
exercise helps stimulate the natural
contraction of intestinal muscles, aiding
your digestive health. Adequate hydration
keeps your stool soft and easy to pass.
Meanwhile, high stress levels can disrupt
your gut function, leading to constipation or
diarrhoea.
So what? Making
sense of our stools
Now that we're armed with this knowledge,
what's the next step? Start 'reading' your
stools. It can give an insight into your
digestive health. Monitoring your stools can
be a part of understanding how your diet,
lifestyle, and overall nutrition a"ect your gut
health. If you're not regularly in the
'Goldilocks' zone, it might be time to review
your diet, check your hydration levels,
consider your physical activity, and even
evaluate your stress management.
Simple ways to
improve bowel
health
If you’re already at a perfect 4, then well
done. Chances are your gut health is in a
solid place. That’s not to say it couldn’t
improve, but it’s not pressing issue. But if
you’re not quite there (or if you are, and just
want to stay in the ‘Goldilocks’ zone), try
these three simple tips.
1. Stay hydrated
Your body removes moisture from stool in
the large colon. The more dehydrated you
are, the more it draws, hardening the stool
and making it more di$cult to pass. And
conversely, drinking the right amount of
water helps regulate your bowel movement
and keep everything moving consistently.
2. Eat more fibre
Fibre is indigestible carbohydrates that
form bulk in the stool. It’s essential for
maintaining consistent bowel movement,
but it often gets processed out of the food
we eat—things like white bread or pasta
have been stripped of most of their !bre. To
counteract this, eat plenty of vegetables,
and go for wholegrain options where
they’re available.
3. More exercise—little
and often
Exercise is great for you in many ways, and
you can add digestion to the list. The more
we move (in moderation), the quicker the
stool passes through your digestive tract,
giving your colon less time to absorb water.
Aerobic exercise also helps improve the
muscle function in your gut, keeping
everything regular.
Remember, there's no one-size-!ts-all
when it comes to nutrition and health. But
by listening to our bodies, including the
often-ignored messages from our stools,
we can make better-informed decisions
and stride towards our own personal
optimal health.
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