Is Your Poop Normal? How to Read the Bristol Stool Chart

Daniel Gigante
Aug 22
2 min read

Why Your Poop Matters

Your stool is more than just waste—it’s a daily report card on your gut health. Changes in shape, consistency, or frequency can reveal whether your digestive system is working smoothly or struggling. The Bristol Stool Chart, developed by researchers at the University of Bristol, is one of the most widely used tools to assess stool health.

The 7 Bristol Stool Chart Types

Type 1: Separate Hard Lumps (Constipation)

Looks like nuts or pebbles, difficult to pass.
Often linked to dehydration, low fiber, or slow transit time.

Type 2: Lumpy and Sausage-Like (Constipation)

Harder stool that still passes but with some strain.
Indicates chronic constipation or inadequate hydration/fiber.

Type 3: Sausage-Shaped with Cracks (Healthy)

Easy to pass, slightly firm.
Considered normal and healthy bowel movement.

Type 4: Smooth, Soft Sausage (Healthy)

Soft, well-formed, and comfortable to pass.
The ideal stool type, showing balanced digestion and good hydration.

Type 5: Soft Blobs with Clear Edges (Borderline)

Passes easily but may suggest low fiber intake.
Can occur after eating lighter or low-bulk meals.

Type 6: Mushy, Fluffy Pieces (Diarrhea)

Looser stool that may be urgent.
Indicates faster transit time—possibly from stress, infection, or food intolerance.

Type 7: Watery, No Solid Pieces (Diarrhea)

Fully liquid, no solid form.
Signals infection, food poisoning, or other acute gut issues.

How to Interpret the Chart

Types 3 & 4 → Optimal, showing your gut is functioning well.
Types 1 & 2 → Suggest constipation or slow motility.
Types 5–7 → Indicate diarrhea or poor nutrient absorption.

If your stool consistently falls outside the healthy range, it may point to gut imbalances, food sensitivities, or conditions like IBS.

How to Keep Poop Healthy

Eat Fiber-Rich Foods: Whole grains, legumes, fruits, and vegetables.
Stay Hydrated: Aim for at least 8 glasses of water daily.
Support Gut Microbiome: Add probiotics and prebiotics (onions, garlic, bananas).
Manage Stress: High stress can cause constipation or diarrhea.

Bottom Line

The Bristol Stool Chart is a simple but powerful tool to check in on your gut health. While occasional changes are normal, consistently abnormal stool types may be your body’s way of signaling that your gut needs support.