How To Have Healthy & Normal Poops, According To Nutrition Experts

The rumors are true: Everybody poops. However, not all digestive tracts operate at the same speed. Some people go to the bathroom easier than others, and if you struggle to get on a regular schedule, your dietary habits could be the culprit. 

There are many benefits to eating a balanced diet, but when it comes to getting things moving, dietary fiber will help you maintain normal, healthy poops.

Fiber is one of the four main macronutrients (i.e., the types of nutrients our bodies need in large quantities to function). It’s a complex carbohydrate made exclusively of plant roughage that cannot be digested or absorbed in the human body. This is why fiber makes you poop—rather than get broken down and absorbed, it moves through your digestive system, binding water and wastes together along the way, so your body can expel what shouldn’t be there. (And that’s just one of the many benefits of fiber).

But while fiber helps you poop easier, determining how much fiber will make you poop varies from person to person and may require some trial and error. According to the National Academies, women should consume at least 21 to 28 grams1 of fiber daily, while men should consume at least 30 to 38 grams. 

That said, this is just an estimate and everybody is different; some digestive tracts require more fiber than others, and a “normal” bowel movement for your body might look slightly different than someone else’s “normal” stool. To determine how much fiber is sufficient to help you poop better, speak with a gastroenterologist for a personal assessment.

There are two types of fiber: soluble and insoluble. Soluble fiber is found in nuts and seeds; fruits like apples, bananas, and berries; and in legumes and certain grains, like oat bran and barley. Insoluble fiber is in vegetables, wheat, and other whole grains. Both aid in healthy digestion but play different roles in the process. 

Registered dietitian Amy Shapiro, M.S., R.D., CDN previously told mindbodygreen that soluble fiber “dissolves into a gel-like substance” in water and helps to collect and remove toxins and cholesterol from the body. Insoluble fiber, on the other hand, does not dissolve—it stays intact as it moves through the digestive system. While, like soluble fiber, it ushers out toxins and bad cholesterol, registered dietitian Ella Davar, R.D., CDN, CHC tells mindbodygreen that it also speeds up digestion.

“Both types of fiber are essential for gut health, but the difference [between soluble and insoluble fiber] is that the insoluble fiber speeds the passage of foods through the stomach and intestines and adds bulk to the stool,” Davar explains. The more water in the stool, the easier it passes. 

Beyond helping you poop easier, there are a handful of health benefits to eating fiber-rich foods, one of them being that fiber (specifically fermentable soluble fiber, also known as prebiotic fiber) helps clean out your colon See, bacteria in the colon feed off of fermentable soluble fibers—like legumes (e.g., beans)—and create gut-healthy metabolites known as short-chain fatty (SCFAs)2, per the Journal of Lipid Research. These SCFAs then aid in sustaining energy levels, promoting a healthy inflammatory response3, and regulating blood sugar levels. 

The National Academies recommends that women and men  (depending on one’s age and life stage) consume at least 21-28 grams1 and 30-38 grams of daily dietary fiber, respectively. But again, this number ultimately depends on your unique dietary needs (as well as your digestive, cardiometabolic, etc. goals).

Two things are for sure: Fiber is a necessary (essential nutrient, remember!) part of a well-rounded, everyday diet, so you want to meet your goals to stay regular. Secondly, most everyone can improve in the fiber department. By a lot. You see, 95% of Americans fail to achieve their baseline fiber needs from diet alone. 

This is why taking a premium fiber supplement (like mindbodygreen’s organic fiber potency+) can help fill in the gap. According to Davar, the best time to take fiber supplements is in the morning, after breakfast, to help fire up your digestion early in the day.* Although, the best time to take your fiber addition is any time you’ll remember! With any new fiber regimen, you’ll also want to start low and go slow to avoid GI complaints.

A host of high-fiber foods can help nurture the gut and keep things moving along; you just have to find ones you enjoy eating and can regularly incorporate into your diet. As a golden rule, Davar encourages clients to choose organic, non-GMO, quality fiber-rich food sources as often as possible. 

She stresses that the same rule applies to high-quality fiber supplements. This makes organic fiber potency+ a great option—it’s a USDA-certified organic vegan blend of soluble, insoluble, and prebiotic plant fibers sourced from ingredients like organic guar beans, mushrooms, and kiwifruit. Just one scoop yields a solid six grams of clean, functional fiber (a rich source!).

According to Davar, when consumed in a natural form (i.e. via fruits, vegetables, and other whole-food sources), “there is no such thing as too much fiber.” There is, however, such a thing as too much fiber via supplementation. 

“Fiber supplements are on the rise, and there is a possibility of nutrient absorption issues and digestive side effects, like bloating,” explains Davar. To avoid these unwanted side effects, Davar stresses that moderation is key and advises mindbodygreen readers to consume ”no more than 25 to 30 grams of fiber per day” in supplemental form, although technically, there’s no upper limit established per the science. She points to this specific ceiling for someone with digestive health concerns, as Davar notes a high-fiber diet may create a softer stool and/or bloating in some individuals.

There are many benefits to incorporating more fiber into your diet, but the fact that fiber promotes regularity and helps you poop easier might just top them all. Eating fiber-rich foods like veggies, fruits, grains, and legumes can help you get on a regular bathroom schedule, and to synergize those efforts, consider incorporating a high-quality, targeted fiber supplement like mbg’s organic fiber potency+.*