How often do you eat or watch Chicago? Euphemisms sometimes distract us from the simple and essential bodily function of defecation, but the frequency of our bowel movements is a measure of our overall health.
There is no ideal number of times a person should go to the bathroom. Generally, between three times a day and three times a week is considered normal. Less than three times a week is considered constipation, while more than three times a day may be due to diarrhea (watery stools) or, in another case, overdefecation.
Most people have regular bowel movements: they go to the bathroom about the same number of times per day and at the same time. A US survey of more than 2,000 people found that almost half had daily bowel movements, 28% twice a day, and only 5.6% were constipated once or twice a week. Nearly two-thirds of those surveyed said they defecate in the morning.
Several factors influence how often our intestine needs to be emptied:
- Dietary fiber: Dietary fiber, found in fruits, vegetables, seeds and legumes, is not digested but passes through the intestine relatively intact, carrying waste along the way. It also gives more bulk to the stools.
- Coffee: The caffeine in coffee has long been known to increase the motility of the large intestine, acting through hormones that stimulate bowel movements.
- Something has not been good for you: a food that is too spicy, too fatty or contains an ingredient to which we are intolerant can make bowel movements more frequent and be accompanied by gas.
- Medications and supplements: Certain medications and supplements, such as vitamin C, magnesium, antidepressants, pain relievers, and antibiotics, can cause more frequent bowel movements or even diarrhea.
- Menstrual cycle: prostaglandins, active during pregnancy and menstruation, have a relaxing effect on the smooth muscles of the abdomen and pelvis. This is why you go to the bathroom more during your period.
- Stress and anxiety: Stress hormones, such as cortisol and adrenaline, can cause intestinal contractions. Once the moment of stress has passed, other mechanisms return the body to neutrality.
There is no ideal number of times a person should go to the bathroom. Generally, between three times a day and three times a week is considered normal.
The importance of consistency
It helps to know what our stools look like and how often we pass them. Consistency can give us a better indication of our health. In medicine, the Bristol Stool Scale is used to assess the quality of stools, which are classified into seven groups:
- Type 1: stools separated into hard, nut-like fragments (difficult to pass). This type may indicate severe constipation.
- Type 2: sausage-shaped but lumpy stools. This also suggests constipation.
- Type 3: sausage-shaped stool with surface cracks. This type is considered normal, although it may be slightly harsh.
- Type 4: smooth sausage or snake-shaped stools. This is the most common type and considered optimal for gut health.
- Type 5: soft fragment stool with clean edges (easy to pass). Indicates a tendency to mild diarrhea.
- Type 6: Soft, spongy stools with irregular edges. This usually indicates diarrhea.
- Type 7: completely liquid stools, without solid parts. This type is characteristic of severe diarrhea.
The healthiest types of poop are types three and four: sausage-shaped stools with cracks on the surface or snake-shaped and smooth.
The healthiest frequency for going to the toilet and the microbiota
Changes in defecation frequency are traditionally interpreted as a nuisance. However, a study published this year in Cells Report Medicine concluded that it’s more important than previously thought.
In a study of more than 1,400 healthy adults, researchers found that people who pooped less frequently also showed signs of poorer kidney function. At the other extreme, people who passed out much more than usual showed signs of worsening liver function.
We know that there is a link between constipation and certain diseases. What wasn’t so clear is what appears first: whether kidney or liver disease, then impairments in defecation, or alterations in frequency of going to the bathroom ultimately cause damage to the organism. The new study sheds light on this question.
If stool sits in the intestine for too long, microbes deplete their fiber stores. Instead, they begin to break down proteins, and the most readily available source of protein is that found in the lining of the intestine.
Researchers have noted alterations in the intestinal microbiota, colonies of bacteria and other beneficial microorganisms that accompany us. These bacteria feed on the nutrients in the stool and ferment them. Fiber, your favorite food, is fermented among other compounds into butyrate, a molecule that may help prevent diabetes, obesity and colon cancer.
But if stools sit in the intestine for too long, as is the case in chronic constipation, the microbes deplete their fiber stores. Instead, they begin to break down proteins, and the most readily available source of protein is that found in the lining of the intestine. That is, if we don’t go to the bathroom and our stool sits in the intestine longer than it should, bacteria starts to eat that lining.
When these microbes feed on proteins, they produce toxic metabolites, some of which are associated with kidney and liver dysfunction. Over time, microbes may begin to destroy the mucous membrane and the intestine may become leaky. Toxic metabolites enter the bloodstream, causing inflammation and chronic disease.
In cases of diarrhea, inflammation and liver damage have also occurred. According to the authors, this is due to excess bile acids during diarrhea, which the liver needs to recycle to absorb dietary fat.
The study concluded that the ideal number of bowel movements for optimal health was one or two per day. Younger people, women, and those with lower body mass index tend to defecate less frequently. Regarding lifestyle, researchers observed that greater consumption of fruits and vegetables, as well as drinking plenty of water and regular exercise were determining factors in obtaining an adequate frequency of go to the toilet.
Darío Pescador is editor and director of Quo Magazine and author of the book the best of yourself Published by Oberon.
