How often you should be going to the toilet and how to check if you have a healthy gut, according to experts

Toilet habits vary for all people, but there are certain habits that could be a red flag and need checking by a doctor

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Experts at ZOE - one of the largest in-depth nutritional science research organisations - have revealed just how often people should be going to the toilet and what to look out for to check if you have a healthy gut or not. While it has been said that passing stools every day is a sign of good gut health, ZOE researchers have explained whether this is true.

Toilet habits vary for people of all ages, gender and lifestyles. But, there are certain habits that could be a red flag and need checking by a doctor.

On the ZOE website, reviewed by nutritionist Jude Tidbury, BSc (Hons), NMP, it states that it is healthy to pass stools between three times a day and three times a week. How often you go to the toilet can depend heavily on what food you eat, the amount of water you drink and how stressed you are.

If you find that you are passing stools only a couple times a week, this may be an indication of constipation. But if you tend to visit the bathroom more frequently, this could mean you have diarrhoea - especially if your stool is liquid-like.

While constipation and diarrhoea could be a sign of poor gut health, this isn't always the case. If something seems off or out of the ordinary for you, it is always best to speak to a doctor.

You can take a look at ZOE's guide to what healthy poop should look and feel like to see how yours compare. Below is a look at five ways you can check if you have a health gut, according to ZOE.

1. How often you pass stools

There’s no hard and fast rule for how often you ‘should’ pass stools. Instead, look out for a pattern of ‘three and three’: passing stools between three times a day and three times a week. Anything within that range is considered healthy.

You should also be passing stools during the day. If you find yourself getting up in the middle of the night to do so, that could be a sign that something’s not quite right and should be checked out by your doctor.

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2. How long it takes for food to move through your gut (gut transit time)

Another important indicator of gut health is how long it takes for a meal to be digested and for the food, you eat to travel through your gut - this is called gut transit time. A healthy gut transit time isn’t too short or too long. Research by ZOE suggests that transit time varies widely between people, with a typical time of around 28 hours.

3. Perfect stools

The colour, shape, and consistency of your stools can give you important clues about your gut health. A healthy gut makes predominantly brown poop that should fall somewhere in between medium to dark brown.

If your stool is a different colour, such as green, black, red, or yellow (and you haven’t eaten a highly coloured food like beetroot) then your gut might be misbehaving and you should get it checked out. Signs of a healthy gut include stools that:

Signs of an unhealthy gut include stools that:

4. Passing stools pain-free

Being able to pass stools comfortably is a sign of a healthy gut. You should be able to complete your poop without pain or feeling like you’re having to push hard to get it out.

If you do find yourself having some pain or discomfort, or straining too much, that could be a sign of constipation, food intolerances, irritable bowel syndrome, or other medical problems that need checking out.

5. Not too much bloating and gas

Gas is a natural and happy byproduct of the trillions of gut bacteria munching on the food we eat. Healthy gut activity gets us passing wind between 10-20 times a day. Try not to hold back the gas as holding it in can have negative effects.

Trapped gas can also make you feel bloated. While it’s normal to feel a little bloated and gassy after a big meal, some people do experience this more than others, particularly after eating certain foods.

If you’re experiencing persistent bloating or pains that cannot be explained by a change in your diet or circumstances, such as increased stress, you should speak to your doctor. Want to find out how you can eat to support your gut and unique biology? Start your journey with ZOE today.