November 2025

Let’s Talk Poop: Decoding Your Bowel Habits

A few weeks ago, I ate out at a restaurant and got “glutenized.” After the initial bout of bloating, cramps, and diarrhea subsided, my poop wasn’t normal for over a week. My transit time was off, my bathroom timing was off, and the appearance wasn’t right. What did this tell me? That my GI tract was definitely irritated and needed time to heal.

Poop may not be the most glamorous topic, but it’s one of the most important windows into your gut health. How often you go, how long it takes, and what it looks like, all of these clues can tell you a lot about how well your digestive system is functioning. So if you’re about to eat, maybe save this reading for afterwards!

What Is Transit Time and Why Should You Test It?

Transit time is the total time it takes for food to move through your digestive system and exit your body (think mouth to anus). For most people, this ranges from 24–72 hours.

Testing your transit time gives valuable insight into:

• Motility: Is stool moving too quickly or too slowly through the colon?
• Absorption: Are you digesting nutrients well?
• Balance: Could your fibre, fluids, or stress levels be affecting bowel habits?

How to test it:

A super simple method is using a “marker food.” My favourite is a couple of tablespoons of raw sesame seeds mixed into a glass of water. Drink the mix, then track how long it takes for the seeds to appear in your stool. Other options include corn or beets, but sesame seeds are by far the easiest to spot!

How Long Should It Take to Poop?

Surprisingly, the time you spend on the toilet says a lot, too.

• Ideally: A bowel movement should take just a couple of minutes, and no more than 10 minutes.
• Under 1 minute? Stool may be passing too quickly, which can reduce nutrient absorption.
• Over 15–20 minutes? This often signals sluggish motility or constipation, especially if there’s straining.

Sitting for extended periods also puts unnecessary pressure on rectal veins and can contribute to hemorrhoids. Instead of sitting and waiting, head to the bathroom only when your body naturally signals the urge.

That Urge Matters: The Gastrocolic Reflex

The gastrocolic reflex is your body's built-in system for maintaining healthy elimination. You might feel the need to poop within 30 minutes of waking, or shortly after a meal.

Ignoring this natural cue can weaken the reflex over time, making bowel movements more irregular and harder to initiate.

So… What Does Healthy Poop Look Like?

A few indicators of a well-functioning gut:

• Soft, easy-to-pass stool
• A quick, low-strain bathroom visit
• Consistent timing
• A smooth, sausage-like shape (thank you, Bristol Stool Chart)

Hard, lumpy, or difficult-to-pass stool usually means you need more fibre, more fluids, or more movement in your day.

And yes, healthy poop should sink in the toilet bowl.

Fun (and Slightly Gross) Poop Facts

• The average person produces 0.25–1 pound of poop a day.
• The human body can hold 1–2 pounds of fecal matter at once.
• 50–80% of your stool is bacteria; the rest is water, undigested food, and shed cells.
• Poop colour varies, foods can shift it, but yellow, black, or red can be concerning.
• The smell depends on the types of bacteria present (some microbes are stinkier than others).
• Being overly fascinated with poop actually has a name: coprophilia
• Squatting really does make pooping easier by straightening the colon. I highly recommend a Squatty Potty or similar stool (pun intended!).

Simple Daily Habits for Better Bowel Movements

• Drink enough water throughout the day
• Eat fibre-rich foods: vegetables, fruits, legumes, whole grains
• Move your body regularly
• Use a footstool or Squatty Potty to elevate your knees
• Manage stress, which directly affects gut motility
• Keep a consistent bathroom routine, go when you feel the urge

When to Pay Attention

Long-term changes in your stool’s timing, consistency, or appearance are worth noticing and never worth ignoring. These shifts can be early signals of digestive imbalance or an underlying condition.

So as we roll into winter, let this be your reminder to stay hydrated, eat your veggies, manage your stress, and honour those bathroom urges. Your digestive system is working hard every single day, let’s make sure it can, ah, move through the season smoothly.

Be well,

Peggy

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If you’ve known me for a while, you already know that fibre is one of the real stars of healthy digestion. And while we can giggle about transit time and the joys of a satisfying bathroom break, the truth is: your gut loves simple, steady, plant-powered meals that keep things…moving.

Enter this warm lentil and sweet potato salad. It’s comforting, hearty, and packed with the kind of fibre that helps your microbiome thrive and your GI tract stay healthy. Nothing fancy, nothing fussy, just everyday ingredients coming together to support a happy gut and happy bowels.

This fibre-rich recipe supports a healthy digestive system thanks to the lentils, sweet potato, and baby spinach, all of which help promote regularity, maintain a healthy weight, and reduce the risk of diabetes and heart disease. It also delivers a wide range of essential vitamins and minerals: sweet potatoes provide ample Vitamin A, spinach offers Vitamin K, and lentils supply iron and folate, nutrients that play key roles in immune function, blood clotting, oxygen transport, and cell growth.

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Upcoming Cooking Classes

In-Home Cooking Class: Saturday, January 10th.

I haven’t finalized the menu yet and would love your suggestions. If there’s something special you’d like to learn or cook together, let me know!

Cost is $95 per person, and each session is limited to 4 participants.

Email me if you’d like to reserve a spot.

Panorama Rec: I will be teaching the following classes in the new year. General programs online viewing will be live tomorrow (Nov 27) and registration begins on Thursday, December 4th.

• Soup’s On! Warming Plant-Based Recipes for Winter, Tuesday, January 20
• Taco Night! Plant-Based Flavour Fiesta, Tuesday, February 17
• Taste of India: Spice & Savour, Tuesday, March 10
• Bits, Bites & Sweet Treats, Tuesday, April 14.

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Book Review: Heal Your Gut, Save Your Brain by Partha Nandi

If you’re searching for a health book that’s both approachable and genuinely useful, Heal Your Gut, Save Your Brain is a standout choice. With easy-to-understand science and plenty of practical tools, it’s one of my top picks for 2025.

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Thanks for tuning in! May your meals be delicious, your digestion happy, and your winter evenings extra cozy.

See you next month!

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