Optimizing Your Poop Schedule: A Functional Nutrition Coach’s Quiz and Guidelines For A Happier and Healthier Gut

No matter how healthy we are overall, our poop schedules simply can’t be optimized 24/7. Maybe travel sends your digestive system into a state of confusion. Or, perhaps a fast-food burger sent you running to the bathroom. The point is that your bowel movements are bound to change—sometimes for the better, other times…not so much.

But did you know that your poop schedule can tell you a lot about your overall health? That’s right—your bowel movements can reveal clues about your diet, hydration levels, stress management, and more. That’s why I’ve created this fun quiz to help you assess the health of your poops—and provide some tips for optimizing your eliminations.

Quiz Time: Assess the Health of Your Poop

1). How often do you poop, on average?

A) Three or more times a day
B) Once every three or four days
C) Once a day

Having regular bowel movements is important to ensure that your digestive system is working effectively. When waste products build up in the body, they can cause discomfort and even more serious health problems. That’s why it’s important to assess how often you’re having bowel movements to determine if there are any issues that need to be addressed.

2). How often do you eat processed or fast food?

A) Three or more times a week
B) Once or twice a week
C) Rarely or never

Processed and fast food can be high in unhealthy fats, added sugars, and artificial additives, all of which can disrupt your digestive system. By choosing whole, unprocessed foods, you’re helping to promote healthy digestion and overall health.

3). What does your poop typically look like?

A) It ranges from watery with no solid pieces at all to soft blobs with clear-cut edges
B) Small rabbit pellets or a lumpy, hard log
C) Smooth and snake-like or log-shaped with a few cracks on the surface

The appearance of your poop can also reveal important information about your digestive health. A healthy poop should be well-formed and easy to pass. If your poop is too hard, it could be a sign that it’s moving through your bowels too slowly. If it’s too soft or watery, it could be a sign that it’s moving through your bowels too quickly.

4). Which of the following do you struggle with the most?

A) Managing my body composition, blood sugar balance, and/or cholesterol levels
B) Maintaining healthy habits when I’m traveling or during stressful periods of time (e.g., in the middle of a big work project or family drama)
C) Nothing healthwise—I’ve found a healthy balance with my workout routines, diet, and sleep schedule

Stress, diet, and lifestyle habits can all have a major impact on digestive health. If you struggle with maintaining healthy habits during stressful periods or while traveling, it can disrupt your digestive system and lead to digestive discomfort. On the other hand, if you feel like you’ve found a healthy balance with your diet, exercise routine, and sleep schedule, it may be a sign that your digestive system is functioning optimally.

5). How much alcohol do you consume on a regular basis?

A) Three or more drinks per week
B) One to two drinks per week
C) I don’t drink alcohol

Alcohol can irritate the lining of your stomach and intestines, leading to digestive issues like diarrhea, bloating, and stomach pain. By avoiding alcohol, you’re helping to promote optimal digestion.

6). Fill in the blank: My stool is _______ to pass.

A) Very easy
B) Difficult
C) Easy

The ease with which you pass your stool is another important factor to consider when assessing your digestive health. If your stool is too hard or difficult to pass, it could be a sign that it’s moving too slowly through your bowels. On the other hand, if your stool is too watery and easy to pass, it could be a sign that it’s moving too quickly.

7). How often do you experience bloating or gas after meals?

A) Frequently
B) Occasionally
C) Rarely or never

Occasional bloating or gas after meals is normal, but if it’s happening frequently, it could be a sign of an underlying digestive issue. Consider keeping a food diary to track which foods trigger these symptoms, and try to avoid them in the future. You can also try digestive aids like probiotics or digestive enzymes to help ease digestive discomfort.

8). How do you feel on a typical afternoon?

A) Tired and hungry, even though I’ve already eaten breakfast and lunch
B) I’m dealing with bloat and feeling a little sluggish
C) Great! My energy levels are high and I feel like I can tackle the rest of my to-do list to end the day on a productive note.

Your energy levels and overall well-being throughout the day can be an indicator of how well your digestive system is functioning. If you’re feeling tired and hungry even though you’ve already eaten, it may be a sign that your body isn’t properly absorbing the nutrients from your food. On the other hand, if you feel energized and productive, it may be a sign that your digestive system is functioning optimally.

9). How often do you eat meals on the go or while distracted (e.g. watching TV, working)?

A) Frequently
B) Occasionally
C) Rarely or never

Eating on the go or while distracted can interfere with your body’s ability to properly digest and absorb nutrients. When you’re not paying attention to your food, you may not chew it properly, which can lead to digestive discomfort. Try to make a conscious effort to eat your meals in a calm, relaxed environment, and focus on chewing your food thoroughly.

10). How often do you experience constipation?

A) Frequently
B) Occasionally
C) Rarely or never

Occasional constipation can be caused by a variety of factors, including dehydration, lack of fiber, and lack of physical activity. Try to drink more water, eat a high-fiber diet, and get regular exercise to help promote regular bowel movements. You can also try natural remedies like prunes or magnesium supplements to help relieve constipation.

Results: What Your Poop Schedule Reveals About Your Health

Mostly A’s:

Your stool is moving through your bowels too quickly.
If you’re experiencing watery stool that’s too easy to pass, you may be passing extra water due to a lack of fiber in your diet. Soluble fiber helps produce short-chain fatty acids (which feed your gut microbiota) while insoluble fiber helps make up the “bulk” of stool. Without adequate fiber intake, food may be moving too quickly through your bowel and the “good” bugs in your gut may not be getting the fuel they need.

As it turns out, a whopping 95% of Americans are failing to get enough fiber in their diets. Adding high-fiber foods and a quality fiber supplement to your meals and snacks can help you reach your daily dietary fiber needs. Strive to eat between 30-50 grams of fiber a day.

Mostly B’s:

You’re not going #2 enough.
There are a number of reasons why you might be struggling to get things moving—including not drinking enough water, traveling, lack of physical activity, suboptimal stress management, and again, lack of dietary fiber. In addition to upping your fiber intake through diet and/or high-quality fiber supplementation, be sure that you’re hydrating properly and moving your body to promote regularity. If you suspect that external stressors are the reason your poop is MIA, try out a mindfulness practice (like meditation, yoga, or deep breathing exercises like 4-7-8).

Mostly C’s:

Your poops are healthy!
Congratulations, it sounds like you’ve optimized your eliminations! Keep up the good work by getting plenty of fiber and water each day, managing your stress levels, supporting your gut microbiome, and moving your body regularly.

Why Optimal Digestion is Important for Overall Health

Digestion is the process by which our body breaks down food into smaller molecules that can be absorbed and used for energy, growth, and repair. Proper digestion is crucial for optimal health, as it ensures that our body is getting the nutrients it needs to function properly.

But digestion isn’t just about what we put into our bodies—it’s also about what we eliminate. When we eat, our body produces waste products that need to be eliminated from the body. If these waste products aren’t eliminated properly, they can build up in the body and cause a variety of health problems.

That’s why it’s so important to optimize your poop schedule. When your bowel movements are regular and healthy, it means that your body is effectively eliminating waste and toxins from the body. This can help prevent a variety of health problems, including constipation, diarrhea, bloating, gas, and even more serious conditions like colon cancer.

5 Simple Tips for Promoting Optimal Digestion

If your poop schedule isn’t quite where it should be, don’t worry—there are plenty of things you can do to promote optimal digestion. Here are a few tips to get you started:

1). Eat a high-fiber diet:

As we’ve already discussed, fiber is crucial for healthy bowel movements. Make sure you’re getting plenty of fiber in your diet by eating lots of fruits, vegetables, whole grains, and legumes.

2). Stay hydrated:

Drinking plenty of water is essential for keeping your poop soft and easy to pass. Target drinking 1/2 your body weight in fluid ounces of clean filtered water every day. (ie if you weigh 150 lbs you should drink 75 fluid ounces of water or about 9.5 x eight-ounce glasses a day)

3). Move your body:

Regular exercise can help stimulate your digestive system and promote regular bowel movements. Try to get at least 30 minutes of moderate exercise a day.

4). Manage stress:

Stress can have a major impact on your digestive system, so it’s important to find ways to manage it effectively. Try relaxation techniques like deep breathing, meditation, or yoga.

5). Supplement with digestive enzymes:

If you’re struggling with digestive issues, taking a digestive enzyme supplement can help. These supplements contain enzymes that can help break down food and improve nutrient absorption.

Gut healing green smoothie bowl containing kale, spinach, chia seeds, hemp seeds and coconut milk.

Recipe for Optimal Digestion: Green Smoothie Bowl

If you’re looking for a delicious and nutritious way to promote optimal digestion, try this green smoothie bowl recipe:


• 1 cup organic spinach
• 1 cup organic kale
• 1 organic banana
• 1/2 cup frozen organic berries
• 1 cup unsweetened full-fat coconut milk, without guar gum
• 1 tbsp organic chia seeds
• 1 tbsp organic hemp seeds
• 1 tbsp organic almond butter


1). Blend the spinach, kale, banana, frozen berries, hemp seeds, and coconut milk in a blender until smooth.
2). Pour the mixture into a bowl and top with chia seeds and almond butter.
3). Enjoy immediately!

Final Thoughts

Optimizing your poop schedule may not be the most glamorous topic, but it’s an important one for overall health. By paying attention to your bowel movements and taking steps to promote optimal digestion, you can improve your energy levels, reduce digestive discomfort, and prevent a variety of health problems.

So go ahead—embrace your inner poop enthusiast and start optimizing your eliminations today!

Sharing is caring!