Ah, Thanksgiving. The season of gratitude, gravy, and gatherings. The table is set, the turkey’s carved, and just as Aunt Linda looks ready to dive into a heated debate about politics… why not steer the conversation to something truly universal and informative? Yes, I’m talking about poop!
Before you cringe, hear me out. Poop is a fantastic barometer of overall health. It’s like the awkward family member we all have- it doesn’t get enough credit but has a lot to say. So, in the spirit of Thanksgiving and family bonding, let’s dive into this not-so-taboo topic.
That Time I Embarrassed My Sister’s Boyfriend
Let me start with a story from one of my own family Thanksgivings. Picture this: my baby sister brought her new boyfriend to dinner. Poor guy had no idea what he was walking into. As a naturopathic doctor, I might have gone a little overboard with questions like:
- “Do you go every day?”
- “What’s the texture like? Pebbles? Pudding? Somewhere in between?”
- “Ever noticed if corn shows up in your stool? It’s a great marker for transit time!”
Let’s just say, the poor guy turned beet red and didn’t touch the sweet potatoes after that. My sister still brings it up every Thanksgiving, but hey, poop is important!
The Bristol Stool Chart: A Poop Primer
Since we’re already here, let’s get technical for a moment. Have you heard of the Bristol Stool Chart? It’s a handy tool for classifying stool types. Here's a rundown:
Type | Description | What It Means |
| 1 | Separate hard lumps, like nuts (hard to pass) | Constipation city. You need more water and fiber! |
| 2 | Sausage-shaped but lumpy | Still constipated, but slightly better. |
| 3 | Like a sausage but with cracks on the surface | Normal-ish. Could use a bit more hydration. |
| 4 | Like a smooth, soft sausage or snake | Ideal! Celebrate this Thanksgiving miracle! |
| 5 | Soft blobs with clear-cut edges | Borderline diarrhea. Could be your microbiota signaling imbalance. |
| 6 | Fluffy pieces with ragged edges, a mushy stool | Diarrhea territory. Check your diet or stress levels. |
| 7 | Watery, no solid pieces | Full-on diarrhea. Might want to investigate further. |
A good bowel movement is smooth, pain-free, and happens daily or even 2–3 times a day. Naturopathic doctors like me encourage this frequency because pooping is one of the main ways your body detoxifies hormones and environmental toxins. If you’re not going regularly, those toxins might get reabsorbed.
What's 'Normal' Anyway
When it comes to poop, the conventional definition of “normal” is pretty broad—anywhere from three times a day to three times a week, as long as your stools are smooth, well-formed (Bristol Types 3-4), and easy to pass without straining. But us naturopathic docs like to aim a bit higher (or more frequent, rather). We say the gold standard is 1-3 glorious BMs a day. Why? Because pooping regularly isn’t just about comfort—it’s one of the best ways your body detoxifies. Those daily poops help eliminate hormones, environmental toxins, and all the other stuff you really don’t want hanging around. So, while conventional medicine might call it fine if you’re pooping twice a week, naturopaths would argue that a happy gut—and a healthier you—deserves better!
Constipation: More Than Just “Not Going”
Constipation doesn’t just mean skipping days. It’s also about stool consistency and ease of passage. Ideally, stools should feel like Type 4 on the Bristol Stool Chart. If they’re hard, infrequent, or difficult to pass, it’s time to make some changes—starting with hydration, dietary fiber, and perhaps some Thanksgiving leftovers (more on that later).
Your Microbiota: The Gut’s Gossip Network
Your gut microbiota—those trillions of bacteria living in your digestive tract—play a starring role in your health. When they’re in balance, everything flows smoothly. When they’re out of whack, you might experience diarrhea, constipation, or both (hello, IBS!).
Conditions like SIBO (Small Intestinal Bacterial Overgrowth) and IMO (Intestinal Methanogen Overgrowth) can seriously disrupt digestion and require careful management. In my practice, I help patients identify and address these imbalances with diet, lifestyle changes, and sometimes targeted supplements.
Thanksgiving Dinner and Your Gut
Surprisingly, Thanksgiving dinner offers some gut-friendly options:
- Sweet Potatoes: Packed with fiber, these help move things along.
- Cranberries: Rich in polyphenols, they support gut bacteria diversity.
- Turkey: A great source of tryptophan, which your gut bacteria can use to make beneficial compounds.
- Green Beans: Full of prebiotic fibers that feed good gut bacteria.
However, too much indulgence in stuffing, gravy, and pie might lead to a Type 6 or 7 situation. Moderation is key!
Dietary Diversity and Gut Health
Research shows that a diverse diet is one of the best ways to support a healthy gut microbiota. Aim for a 'rainbow' on your plate—not just on Thanksgiving, but year-round. A diverse gut microbiota is linked to better digestion, immune function, and even mental health. In contrast, an imbalanced microbiota can lead to digestive issues like diarrhea and constipation. Research from the Microsetta Initiative at UC San Diego emphasizes that consuming at least 30 different plant foods per week is key to optimizing gut diversity. Learn more here: Microsetta Initiative.
Why Poop Should Be a Family Conversation
Discussing health topics like poop might feel awkward, but it can open the door to more meaningful conversations about wellness and family history. Sharing symptoms or experiences can even help identify hereditary conditions early. So, this Thanksgiving, while avoiding politics and awkward questions about relationships, why not talk about something that truly matters?
Final Thoughts
Poop isn’t just waste—it’s a window into your health. So, the next time you’re gathered around the Thanksgiving table, consider bringing up the Bristol Stool Chart instead of the latest political drama. Who knows? You might inspire someone to make a positive change.
Happy Thanksgiving, and may your Type 4s be ever in your favor!
Dr. Sarah Giardenelli, ND, MSOM, LAc, is a naturopathic doctor, acupuncturist, and the owner of Collective Health Center in Leesburg, Virginia. At her practice, you can always count on one thing: we'll talk about poop! Dr. Sarah fosters an open, supportive space where health discussions are never awkward (or maybe just a little), and a little humor makes everything easier—because good health starts with good digestion!
Photo by Megan Watson on Unsplash
