Plant-Based Diets: What Happens To Your Poop?

How does poop change on a plant-based diet?

Transitioning to a plant-based diet can bring about several changes to your bowel movements. Here are some of the ways in which poop can change on a plant-based diet:

- Increased frequency: A University of Oxford study of 20,000 people found that vegans tend to poop more than vegetarians, who in turn poop more than meat-eaters. This is likely due to the high fibre content in a plant-based diet.

- Softer stools: Plant-based diets are associated with softer stools, which are easier to pass.

- Improved gut health: Plant-based diets are beneficial for gut health as they feed the good bacteria in your gut, leading to improved gut motility and overall digestive health.

- Better poops: The Bristol Stool Chart, often used by GI doctors, recommends Type 4 poop – a long, bulky, soft sausage-like shape with a smooth texture and no lumps – as the ideal poop. A plant-based diet rich in fibre can help you achieve this ideal poop consistency.

- Reduced constipation: While it is still possible to be constipated on a plant-based diet, the high fibre content of these diets can help reduce the likelihood of constipation.

- Potential digestive issues: Initially, you may experience some digestive issues such as increased gas and bloating as your body adjusts to the higher fibre content of a plant-based diet.

Poop frequency increases

A plant-based diet can lead to an increase in the frequency of bowel movements. This is due to the higher fibre content in plant-based foods, which aids digestion and keeps things moving through the colon.

A University of Oxford study of 20,000 people found that vegans poop more than vegetarians, who in turn poop more than meat-eaters. This is likely due to the fact that plant-based diets are typically rich in fruits, vegetables, whole grains, nuts, seeds, oils, herbs, and spices – all of which are great sources of fibre.

The recommended daily fibre intake is 25 to 30 grams, and it's easy to exceed this amount when eating a plant-based diet. This can lead to daily poops, or even two or three a day!

While an increase in poop frequency may be surprising at first, it's actually a good thing. It's a sign that your body is efficiently eliminating waste and that your gut is healthy.

However, it's important to note that simply following a plant-based diet doesn't guarantee healthy bowel movements. Other factors, such as hormonal changes, stress levels, and physical activity, can also impact digestion and bowel habits.

If you're experiencing constipation or diarrhoea, it's a good idea to consult a healthcare professional. They can help you optimise your plant-based diet and make sure you're getting the right balance of fibre, fluids, and physical activity to support healthy digestion.

Poop consistency changes

A plant-based diet focuses on whole plant foods, including vegetables, fruits, whole grains, nuts, seeds, oils, herbs, and spices.

More frequent bowel movements

A plant-based diet is typically high in fibre, which is good for gut health and keeps your digestion moving. This means you'll likely experience more frequent bowel movements when you switch to a plant-based diet.

Softer stools

Plant-based diets are also associated with softer stools. This is due to the high fibre content of these diets, which can lead to increased water content in the stool, making it softer and easier to pass.

Changes in colour

The colour of your poop can also change when you adopt a plant-based diet. If your poop is pale or yellow, it could indicate that you are not digesting or absorbing fat effectively. On the other hand, if it is consistently very dark, it may be a sign of an issue in your gut, such as an ulcer. However, if you are taking iron supplements, dark or black poop is normal.

Smoother texture

Plant-based diets can also lead to smoother stools without cracks. This is because you are likely consuming enough fibre and probiotics to metabolise your food effectively, resulting in a smoother texture.

Changes in shape

The ideal poop will be in the shape of a sausage, indicating enough fibre and water in your diet. However, if your poop is in small, separate hard lumps, it could be a sign of constipation and a need for more fibre and water.

Changes in smell

While it's natural for poop to have a smell, a very offensive odour could indicate that your food is not being digested or absorbed properly, or there may be a gut infection.

What to expect when transitioning to a plant-based diet

When transitioning to a plant-based diet, you may initially experience some digestive issues such as increased gas and bloating. This is because your body is adjusting to the higher fibre content of the diet. It is recommended to start with cooked vegetables and drink plenty of water to help ease the transition.

Poop colour changes

The colour of your poop can tell you a lot about your gut health and can be a sign of what's going on in your body.

Pale or Yellow Poop

If your poop is pale or yellow, this could be a sign that you are not effectively digesting or absorbing fat. This may be a result of undiagnosed and untreated gut issues such as coeliac disease or a lack of lipase (fat-digesting enzymes).

Dark Poop

If your poop is consistently very dark, it could indicate an issue such as an ulcer in the gut. However, if you are taking medication that contains iron, dark or black poop is normal.

Medium Brown Poop

The ideal poop colour is medium brown, which indicates that food has been properly digested.

Green Poop

Green poop can be caused by a variety of factors, including a high intake of green, leafy vegetables or food colouring. It can also be due to bile, a fluid produced by the liver that helps with digestion. If your poop is green and you are experiencing other symptoms such as abdominal pain or diarrhoea, it may be a sign of a gastrointestinal infection or problem with the gallbladder.

Red or Black Poop

If there is blood in your poop, either fresh (red) or older (making the poop black), it is essential to consult a doctor immediately. This could be a sign of a serious condition such as haemorrhoids, inflammatory bowel disease, or cancer.

Floating Poop

Floating poop can be a warning sign of poor absorption of fat. If the poop is yellow, it indicates a bigger problem, while if it is brown, it is likely a smaller issue.

Watery Poop

Watery, liquid poop that persists for several days could be a sign of diarrhoea and should be checked by a doctor.

Hard, Dry, or Small Poop

Hard, dry, or small poop that is difficult to pass can be a sign of constipation, which may be due to a lack of fibre, dehydration, or an underactive thyroid function.

Changes on a Plant-Based Diet

Adopting a plant-based diet can result in changes in poop colour and consistency. A plant-based diet is typically high in fibre, which can lead to an increase in bowel movement frequency and softer stools. This can be a beneficial change, as it may reduce the risk of constipation and other bowel disorders. However, the transition period may include temporary digestive issues such as increased gas and bloating.

It is important to note that everyone's digestive system is unique, and factors such as stress, exercise, and hormonal changes can also influence poop colour and consistency. If you notice sudden or persistent changes in your poop that concern you, it is always best to consult a healthcare professional.

Poop smell changes

Transitioning to a plant-based diet can bring about some interesting changes to your poop, and one of the most notable ones is the change in its smell. While poop is naturally odorous, a plant-based diet can make it smellier, and this is due to several reasons.

Firstly, a plant-based diet is typically high in fibre, and this increase in fibre intake can lead to more efficient digestion and larger bowel movements. Fibre-rich foods are good food for the gut bacteria, promoting their growth and improving gut health. This increase in fibre, however, can also lead to more gas and bloating, especially during the initial transition phase, as the body adjusts to the new diet. This increased gas production can contribute to smellier poop.

Secondly, the types of food we eat can affect the smell of our poop. Animal products like meat and dairy tend to produce foul-smelling poop because they contain toxins and undigested fats that the body is trying to eliminate. On the other hand, plant-based foods are often rich in antioxidants and anti-inflammatory compounds, which can result in less smelly poop. So, if you're eating more plants and fewer animal products, your poop may start to smell less offensive.

Additionally, adequate hydration is essential for healthy digestion, and a well-hydrated poop tends to smell less. Plant-based diets, with their emphasis on whole foods like fruits and vegetables, can help increase water intake, leading to better hydration and potentially less smelly poop.

It's important to note that while a change in poop smell may be noticeable, it's usually not a cause for concern. However, if you experience a sudden and persistent change in your poop's smell, accompanied by other symptoms like diarrhoea, abdominal pain, or weight loss, it's best to consult a healthcare professional. They can help determine if these changes are due to your diet or if there's an underlying health issue that needs to be addressed.

In summary, transitioning to a plant-based diet can lead to changes in your poop's smell due to increased fibre intake, different food types, and improved hydration. While this is generally a positive sign of a healthier gut, it's always a good idea to monitor any significant or persistent changes and seek professional advice if needed.

Poop shape changes

Adopting a plant-based diet can lead to changes in the shape of your poop. Here are some ways in which a plant-based diet can impact the shape of your poop:

Increased frequency and softer stools

A plant-based diet is typically high in fibre, which can lead to an increase in bowel movement frequency and softer stools. This is because fibre adds bulk to the stool and helps to speed up the transit time in the intestine. A study by the University of Oxford found that vegans had a higher bowel movement frequency than vegetarians and meat-eaters.

Stool consistency

The Bristol Stool Chart is a useful tool to assess the consistency of your stool. Type 4 on this chart, which is a long, bulky, soft sausage or snake shape with a smooth surface, is considered the ideal stool consistency. A plant-based diet can help you achieve this ideal stool shape by providing enough fibre and probiotics to keep your digestion regular.

Cracks in the stool

Cracks on the surface of the stool indicate dehydration and a lack of fibre in your diet. A plant-based diet, rich in fibre and water-based foods, can help prevent these cracks by keeping the stool moist and easy to pass.

Floating stool

Floating stool can be an indication of poor fat absorption. A plant-based diet may help improve fat absorption and reduce the occurrence of floating stool.

Colour of the stool

The ideal colour for a healthy stool is medium brown. Pale or yellow stool can indicate issues with fat digestion, while consistently dark stool can be a sign of an ulcer or another issue in the gut. A plant-based diet, rich in fibre and healthy fats, can help promote proper digestion and maintain a healthy stool colour.

Shape of the stool

The ideal shape for a healthy stool is a sausage or snake-like shape. This indicates sufficient fibre and water intake, which helps to sweep the bowel clean. A plant-based diet can provide the necessary fibre and hydration to achieve this ideal stool shape.

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