Nuevo estudio: ¿Cuántas veces al día debes defecar para una salud óptima?

The "Goldilocks Zone"

The study found that the ideal answer to how many bowel movements you should have per day, the "Goldilocks zone," is around one to two. In this range, fiber-fermenting gut bacteria, known as "strict anaerobes" and associated with good health, thrive. However, Gibbons emphasized that more research is needed to define exactly how often you should poop per day, on average. The study found that the ideal bowel movement frequency, the "Goldilocks zone," is around one to two poops per day.

Lifestyle Factors for Optimal Bowel Health

Researchers identified key habits associated with a healthy, normal bowel movement pattern of one to two per day. The most significant factor for a healthy pooping frequency was a diet rich in fruits and vegetables. Drinking plenty of water, getting regular physical activity and eating a plant-dominant diet were also key to reaching the "Goldilocks zone."

Prebiotic and probiotic foods are useful in balancing the gut bacteria. Prebiotics fuel healthy bacteria in the gut microbiome. But if you don't already have enough healthy bacteria, probiotic foods (such as fermented foods) and supplements can supply more beneficial bacteria for the gut.

Knowing how many poops a day is healthy (about one to two, in this study) may help you support your overall health. By adding more fruits and vegetables, staying hydrated, and engaging in regular physical activity, we can support our gut microbiome and overall well-being. 

Pooping Two or Three Times a Day

Two bowel movements a day sits right inside the study's "Goldilocks zone" of one to two per day. That's the range where fiber-fermenting strict anaerobes tended to thrive. So if you're wondering whether it's healthy to poop 2 times a day, this research suggests it is.

Three a day is a little different. In this study, one to three bowel movements per day counted as high-normal, so three formed stools still fell within the normal groups. Three or more loose or watery stools per day was classed as diarrhea, which was associated with markers of inflammation and liver damage. If you're asking whether it's good to poop 3 times a day, the texture of the stool matters as much as the count.

If your usual pattern suddenly changes, check with your healthcare practitioner.

Frequently Asked Questions

What is the normal amount of times to poop?

In this study, one to three bowel movements per day counted as high-normal, and three to six per week counted as low-normal. The healthiest pattern, sometimes called the "Goldilocks zone," was about one to two poops a day. Researchers say more work is needed to define the ideal range more precisely. If your usual pattern changes or you're worried about how often you go, check with your healthcare practitioner.

How many times a day should I poop?

In this study of over 1,400 healthy adults, the ideal pattern was about one to two bowel movements a day. Researchers called this the "Goldilocks zone." In that range, fiber-fermenting gut bacteria called strict anaerobes tended to thrive, and these are linked with good health. More research is needed to pin down the exact number. If your usual pattern suddenly changes, check with your healthcare practitioner.

How many poos a day is healthy?

About one to two a day appears to be the healthiest range, based on recent research in healthy adults. One to three formed stools a day still counted as high-normal, while three to six a week counted as low-normal. Texture matters too. Three or more loose or watery stools a day was classed as diarrhea, which was linked with markers of inflammation and liver damage.

How often are you supposed to poop?

Research on healthy adults points to about one to two bowel movements a day as the "Goldilocks zone." Going too rarely lets stool sit in the gut, where microbes can run out of fiber and start fermenting protein into toxins. To help you stay in that range, eat plenty of fruits and vegetables, drink lots of water, stay active and lean toward a plant-dominant diet. Prebiotic and probiotic foods may also help balance gut bacteria.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

References

• Cell Reports Medicine (Johnson-Martínez et al., 2024)
• NIDDK - Definition & Facts for Constipation
• MedlinePlus - Constipation
• MedlinePlus - Diarrhea
• NIDDK - Eating, Diet, & Nutrition for Constipation
• MedlinePlus - Fiber
• NCCIH - Probiotics: Usefulness and Safety