Let’s talk about something nobody wants to discuss but everybody should understand: your poop. It’s one of the most useful indicators of gut health—and tracking it can reveal patterns you’d otherwise miss.
The Bristol Stool Chart
Developed by doctors in Bristol, UK, this chart classifies stool into 7 types based on shape and consistency. It’s used worldwide as a simple way to communicate about bowel health.
The 7 Types
- Type 1: Separate hard lumps (severe constipation)
- Type 2: Lumpy sausage shape (mild constipation)
- Type 3: Sausage with cracks — healthy!
- Type 4: Smooth, soft sausage — ideal!
- Type 5: Soft blobs with clear edges (lacking fiber)
- Type 6: Mushy, fluffy pieces (mild diarrhea)
- Type 7: Watery, no solid pieces (severe diarrhea)
Types 3 and 4 are the gold standard. If you're consistently outside this range, it's worth investigating why.
Why Track It?
Your stool type reflects transit time—how long food takes to move through your system. Tracking changes over time, alongside what you eat, can reveal food sensitivities, stress impacts, and more.
It might feel awkward at first, but paying attention to your poop is one of the simplest ways to understand your gut.
