Many people find that when they switch to a cleaner, healthier diet, their bowel movements change. Some notice that they start going less frequently, while others find the opposite effect. This raises the question: do you poop less if you eat clean?
There are a few factors that influence bowel movement frequency on a clean diet:
Fiber intake
One of the hallmarks of clean eating is an increased intake of fiber from whole grains, fruits, vegetables, nuts and seeds. Fiber is essential for digestive health, as it adds bulk to stool and helps move it through the intestines.
Most Americans fall far short of the recommended daily fiber intake of 25-38 grams. Clean eating emphasizes high fiber foods, so fiber intake typically increases dramatically.
More fiber in the diet usually translates to larger, softer stools that are easier to pass. This means clean eaters tend to poop more frequently and have less constipation.
Gut microbiome
The trillions of bacteria living in the intestines, known as the gut microbiome, play an integral role in digestion. The gut microbiome thrives on the fiber, phytonutrients and antioxidants abundant in a clean diet.
With a diverse, healthy gut microbiome, food moves smoothly through the GI tract. Transit time decreases, so stool passes more frequently.
On the other hand, a diet high in processed carbs, fat and sugar compromises the gut microbiome. This can slow down transit and lead to less frequent bowel movements.
Hydration
Staying hydrated is crucial for having regular, healthy bowel movements. Clean eating emphasizes drinking plenty of fluids, especially water.
Being well hydrated keeps stool soft and promotes peristalsis – the contractions that move food through the intestines. Dehydration can cause constipation and fewer bowel movements.
So in general, the fiber, gut-healthy foods and hydration inherent in clean eating set the stage for more frequent, easier poops.
How Often Should You Poop on a Clean Diet?
Pooping frequency can vary quite a bit from person to person. However, a few general guidelines apply:
- Normal pooping frequency ranges from 3 times per day to 3 times per week.
- Going less than 3 times per week often indicates constipation.
- Going more than 3 times per day may mean diarrhea or bowel issues.
- Most people have a bowel movement once or twice a day.
On a clean diet, pooping 1-2 times per day is typical for most people. The high fiber intake produces bulky stool that you’ll want to eliminate daily.
Keep in mind that when transitioning to clean eating, your bowel movements may be irregular at first as your gut microbiome adjusts. It can take a few weeks for your digestion to regulate.
Here are some general poop frequency guidelines to aim for on a clean diet:
1-2 Bowel Movements Per Day
Having one or two bowel movements daily is considered normal on a clean diet. The fiber, fluids and exercise inherent in this lifestyle keep you regular.
You’ll likely notice larger, softer and more satisfying poops compared to the small, hard stools produced on a typical Western diet.
3+ Bowel Movements Per Day
It’s fairly common to poop more than two times per day when you first increase your fiber intake. This usually tapers off once your body adjusts to the extra fiber.
More than 3 bowel movements daily can mean you need to moderate your fiber intake. Make sure to increase your fluid intake as well. Consider backing off high fiber foods like beans and cruciferous vegetables if it becomes excessive.
Every Other Day
Pooping every other day is also normal, although bowel movements are often larger on these days. This poop schedule is fine as long as stools pass easily without straining.
You may gravitate toward an every other day schedule if your diet contains less fiber. Just be aware that going longer than 3 days without a bowel movement can lead to constipation and other issues.
Tips for Improving Bowel Regularity on a Clean Diet
To optimize digestive health and poop frequency on a clean diet, focus on the following:
Get Enough Fiber
Aim for 25-35 grams of fiber per day from vegetables, fruits, whole grains, nuts and seeds. Ramp up fiber slowly and be sure to drink plenty of fluids.
Add Gut-Healthy Foods
Enjoy fiber-rich prebiotic foods, fermented foods like sauerkraut and kimchi, bone broth, collagen and anti-inflammatory herbs and spices like turmeric. These nourish gut bacteria.
Stay Hydrated
Drink at least eight 8-ounce glasses of fluids daily, focusing on water. Proper hydration keeps stool soft.
Exercise Regularly
Aim for 30-60 minutes of activity most days, including walking, strength training and core exercises. This reduces transit time.
Manage Stress
Chronic stress can alter gut contractions and microbiome balance. Make time to relax through yoga, deep breathing, meditation or whatever activities reduce your stress levels.
Adjusting your clean eating protocol to make sure you are getting enough fiber, fluid, gut-healthy foods and exercise can help optimize your poop frequency. Monitor your bowel habits and tweak your diet as needed.
Signs of an Unhealthy Poop Schedule
While pooping frequency can vary on a clean diet, some patterns may be a sign of trouble. Watch out for the following:
Fewer Than 3 Bowel Movements Per Week
Going longer than 3 or 4 days without pooping is considered constipation. This often results from inadequate fiber intake. Increase high fiber foods gradually and consider a fiber supplement if stool remains hard and difficult to pass.
Excessive Straining
You should pass stool without a lot of effort. Straining or painful movements indicate constipation. Up your fluid intake and evaluate your fiber sources. Check with your doctor if it persists.
Hard, Dry or Pellet Stools
Stool that comes out in small pebbles or pellets rather than a unified log points to constipation. Dried out stool is hard to pass. Drink more liquids, eat more fiber-rich produce, and consider natural laxatives like prunes if it continues.
Diarrhea
Loose stool that occurs frequently may mean you’ve ramped up fiber too quickly. Cut back on high fiber foods or switch to more gentle sources like fruits and cooked vegetables. Diarrhea lasting more than 2-3 days warrants medical attention.
Pay attention to your poop schedule and stool consistency. Don’t ignore signs of constipation or diarrhea. Adjust your clean eating regimen as needed.
Foods That Make You Poop Less
Certain foods have a reputation for worsening constipation due to their effects on the intestines. Limiting these foods can help if you are prone to infrequent bowel movements:
Dairy
Dairy products like milk, cheese and ice cream are among the most constipating foods. The combination of fat, protein and low fiber content slows digestion. Stick to small amounts of unsweetened yogurt or kefir for probiotics.
Red Meat
Beef, pork and lamb take a long time to move through the colon. Their high fat content and lack of fiber produces small, hard stools. Have no more than a few 3-4 ounce servings of lean cuts per week.
Processed Grains
Refined grains like white rice, bread, pasta and baked goods contain minimal fiber and alter gut bacteria balance. Trade refined grains for 100% whole grain options like brown rice, oats and quinoa.
Fried Foods
Greasy, fried fare like french fries, chicken nuggets and potato chips are hard to digest. They also displace fiber-rich foods in the diet. Say no to fried and choose baked, grilled or sauteed.
Pasta
Traditional wheat pastas can be binding due to their dense, chewy texture. Try alternative pastas made from lentils, chickpeas or brown rice. Ensure you eat pasta with a fiber-rich sauce.
Be mindful of foods that exacerbate constipation issues like dairy, red meat, fried fare and processed grains. Focus on well-cooked vegetables, fruits, legumes, whole grains and lean proteins instead.
Foods That Make You Poop More
Some nutrient-dense whole foods have natural laxative effects. Incorporating more of these foods can get things moving if you are prone to constipation:
Prunes
Prunes, or dried plums, contain sorbitol which has a mild laxative effect. They also boost fiber. Enjoy a small handful as a snack. You can make your own prune juice too.
Apples
Apples are a good source of fiber, with 4 grams per medium fruit. Apples also contain sorbitol. Enjoy apples whole or baked into crisps and muffins.
Pear
Like apples, pears contain sorbitol and fiber. A medium pear provides 6 grams of fiber, or 24% of the daily value. Enjoy pears fresh or stewed.
Broccoli
Cruciferous vegetables like broccoli are rich in fiber and polyphenols that nourish gut bacteria. Broccoli is better cooked for digestion.
Lentils
Lentils are packed with 16 grams of fiber per cooked cup. Their high protein and fiber make them very filling. Try lentil soups and dals.
Chia Seeds
Just 1 ounce of chia seeds provides 11 grams of fiber, plus healthy fats and protein. Sprinkle on yogurt, in smoothies or in oatmeal.
Load up on natural laxative foods like dried fruits and plums, cruciferous veggies, beans and seeds to stay regular when eating clean.
Clean Eating Constipation Remedies
If you find yourself constipated after switching to a clean diet, there are natural ways to get relief:
Exercise
Aim for at least 30 minutes of activity daily to reduce GI transit time. Take a walk after meals. Yoga poses and core work also help move things along.
Drink Warm Liquids
Sipping warm water, broth or herbal tea after meals helps stimulate contractions. Peppermint and ginger teas have anti-spasmodic effects.
Take a Magnesium Supplement
Magnesium relaxes the colon muscles. Take 300 mg before bed as a natural laxative. Magnesium citrate works especially fast.
Eat More Fruit
Fructose from fruit draws water into the intestines, softening stool. Berries, figs, plums and kiwis are great choices.
Try Triphala
Triphala is an Ayurvedic herb blend shown to relieve constipation. Take 500 mg before bed.
Be patient adjusting to the higher fiber intake of clean eating. Try natural remedies if you become backed up. Check with your doctor for guidance tailored to your needs.
When to See a Doctor About Poop Changes
Bowel movement frequency and consistency can fluctuate in response to diet adjustments. Still, be sure to consult your physician if you experience:
- No bowel movements for 7 days or more
- Thin, pencil-like stool
- Blood in the stool
- Severe abdominal pain and cramping
- Unexplained, sudden changes in bowel habits
- Diarrhea lasting over 48 hours
These can indicate an obstruction, inflammation, infection, hemorrhoids, irritable bowel syndrome or other conditions warranting medical care. The sooner you seek help, the better.
Don’t hesitate to ask your doctor for advice if clean eating is leading to extreme constipation or diarrhea. They can help adjust your diet and prescribe medication if needed. Catching problems early prevents complications.
The Bottom Line
Transitioning to cleaner eating often improves bowel regularity thanks to the increase in fiber, gut-healthy foods and fluids. But poop frequency can fluctuate in the process.
Expect to poop anywhere from 3 times a day to 3 times a week as your body adjusts. Focus on getting sufficient fiber, probiotics, exercise and hydration.
If constipation or diarrhea become problematic, tweak your diet and utilize natural remedies. With time, your bowel movements should normalize on a predominately clean eating regimen. Just be patient through the adjustment period.
