Let’s talk about something that everyone does, but no one really wants to talk about – poo. We all know it’s a normal part of life, but did you know that the colour of your stool can tell you a lot about your digestive health? If you have Irritable Bowel Syndrome (IBS), you’re probably already familiar with the ups and downs of your gut, but knowing what your poo’s colour is saying can help you understand your body and manage your symptoms.
So, grab a seat (preferably not on the toilet), and let’s chat about the rainbow of poo colours you might encounter and what they could mean for your gut health.
Brown – Any Shade is Good
What it means: Brown is the most common and the healthiest colour for your poo. Any shade of brown is generally considered to be good. The reason for this brown hue is bile, which is a digestive fluid produced by your liver. As bile moves through your intestines, it changes colour from green to yellow to brown, which is why a healthy stool is usually this classic colour.
For IBS sufferers: If your poo is brown, it’s a sign that your digestive system is working fairly well, even if you have IBS. However, fluctuations in stool consistency (like having harder or looser stools) are also common with IBS, so keep an eye on how your brown poo behaves.
Green – Leafy Greens Say Hello
What it means: You might see green poo after eating a lot of leafy greens (like spinach or kale), or foods with green food colouring. If you haven’t been eating these foods, then green poo could be a sign that food is moving quickly through your intestines and there might not have been enough time for bile to break down fully.
For IBS sufferers: Green stools can be linked to IBS symptoms like diarrhoea, where food moves too quickly through the digestive system. If you are having green-tinted stools on a regular basis, then it’s a good idea to check your diet for trigger foods that are causing diarrhoea (if you need help, check out our FODMAP Made Easy program). It also might be time to check your fibre intake to make sure you are getting enough fibre to form stable bowel motions.
Yellow – Excess Fat Alert
What it means: Yellow stool can happen when there’s excess fat in your stool, which might be the result of malabsorption (when your body isn’t absorbing nutrients properly). This can occur if your body isn’t fully breaking down fats or if there’s an issue with the pancreas or bile production. If the poo is yellow and particularly greasy, then it could also have an unpleasant and foul smell.
For IBS sufferers: Yellow stools can sometimes be associated with IBS, especially if you have the type of IBS that involves frequent diarrhoea. It can also occur if there are issues with fat digestion. If you experience yellow stool along with stomach cramps or bloating, it might be time to talk to your doctor.
Black – Iron Tablets or Something More?
What it means: Black stool can look alarming, but it’s not always a cause for concern. Sometimes, eating certain foods like black licorice, blueberries, or foods with dark food colouring can turn your stool dark. Iron tablets can also be a common cause of black poo. However, if your stool is black and tarry, it could be a sign of internal bleeding (often from the upper gastrointestinal tract, like the stomach or esophagus), so it’s important to seek medical advice quickly.
For IBS sufferers: Black stool might be a little scarier for people with IBS, but it’s most often caused by something you ate. If your stool is black and you haven’t eaten any foods or medications that could cause this, or if you’re experiencing other symptoms like vomiting or dizziness, it’s best to get checked out by your healthcare provider.

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Red – Is It Blood Or Red Food?
What it means: Seeing red poo can definitely be a bit of a shock. Before you panic, check if you’ve eaten foods like beetroot, tomatoes, or red food colouring. These are common culprits that can change the colour of our stool. If you can’t think of a food reason for red stools, then that could mean there’s blood present, which might come from haemorrhoids, anal fissures, or more serious issues like gastrointestinal bleeding.
For IBS sufferers: If you’re dealing with haemorrhoids or fissures (which is common for those who experience constipation with IBS), you might notice a bit of red on your stool. But if you don’t have any obvious cause for the redness and your stool looks bright red or you have other symptoms like pain or discomfort, it’s important to see your doctor just in case there’s something more serious going on.
White or Clay-Coloured – A Sign of Bile Issues
What it means: If your stool is white, pale, or clay-like, it could indicate that there’s a problem with bile production or bile flow, which could be a sign of a liver or gallbladder issue. Without bile, your stool can lose its typical brown colour and appear pale or even greyish.
For IBS sufferers: While white stools are not typically associated with IBS, so if you’re dealing with digestive issues and notice this colour, it could be a sign of a different underlying condition. If your stool is white, it’s worth making an appointment with your healthcare provider to investigate further.
Floating Stools – Fatty and Fluffy
What it means: Okay so this section isn’t colour related but how your stools behave is important information. Stools that float can indicate that your body isn’t absorbing fats properly, often due to issues with the pancreas, small intestine, or bile production. If the stool is bulky, foul-smelling, and greasy, it could point to a condition like malabsorption or a gastrointestinal infection.
For IBS sufferers: Floating stools can happen in people with IBS if they have difficulty digesting certain foods, particularly fats. If you’re noticing this frequently, it might be time to discuss with your doctor whether there’s an underlying issue like a food intolerance or malabsorption at play.
When to Be Concerned
While some fluctuations in stool colour are completely normal (especially if you’ve eaten something new or have a change in your routine), it’s important to keep an eye on the following:
- Prolonged changes in stool colour: If your stool remains a certain colour for more than a few days, it could be a sign that something is off in your digestive system.
- Accompanied by other symptoms: If you notice a change in stool colour along with symptoms like severe pain, fever, blood, weight loss, or vomiting, it’s best to seek medical advice.
Final Thoughts
The colour of your poo can offer valuable insights into your digestive health, whether you have IBS or not. While it’s totally normal for stool colour to change from time to time, paying attention to the hue can help you catch potential issues early. So, next time you go to the bathroom, don’t just flush and forget about it—take a second to check in with your gut. Your poo might just be telling you something important.
Don’t forget we are here to help. If you are struggling to identify your food triggers then check out our FODMAP Made Easy program. We’ll guide you through troubleshooting your symptoms and identifying your trigger foods so you can get back to the life you love.
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