Free healthy elimination guide
The Healthy
Elimination Guide
Learn what healthy elimination can look like, how to read the Bristol Stool Chart, and the simple everyday habits that may support a more comfortable rhythm.
Getting started
Everyday habits for healthy elimination
Small, consistent habits often matter more than any single quick fix. Start gently and notice what supports your own body.
Stay comfortably hydrated
Drink regularly across the day. Your needs vary with your body, activity, weather, pregnancy, breastfeeding and health conditions.
Include fibre-rich foods
Vegetables, fruit, legumes, nuts, seeds and wholegrains can add bulk and help stool stay easier to pass. Increase fibre gradually.
Keep your body moving
Regular movement - such as walking, stretching or yoga - can support normal bowel function and general wellbeing.
Respond to the urge
Give yourself time, privacy and a relaxed toilet position. Regularly delaying the urge may make stools harder to pass.
Build a healthy daily rhythm
At Bottoms Up, we encourage working towards 2–3 comfortable, well-formed bowel motions a day, while also paying attention to your own body and any persistent changes.
Explore personalised support
If you are curious about Rojas Colon Hydrotherapy®, speak with the Bellarine team about your needs, health history and whether it may be suitable for you.
Book a consultation →Know your elimination
The Bristol Stool Chart
The Bristol Stool Chart groups bowel motions into seven types. Types 3 and 4 are generally considered well-formed and easy to pass.
Often difficult or painful to pass and commonly associated with constipation.
Hard, joined lumps that are usually difficult to pass - a constipation pattern rather than an ideal stool.
Usually considered a healthy, formed stool that should be reasonably easy to pass.
Commonly considered an ideal stool: smooth, comfortable and easy to pass.
Easy to pass, though a regular change toward this type may reflect faster transit.
Loose stool with ragged edges; can occur when material moves through the bowel quickly.
Diarrhoea. Seek medical advice if it is severe, persistent or accompanied by concerning symptoms.
General guide based on the Bristol Stool Form Scale. See Healthdirect Australia.
Know your elimination
What stool colour can tell you
Food, medicines and supplements can all affect stool colour. Brown is typical; an unexplained or persistent change is worth discussing with a health professional.
Brown
Light to dark brown is the usual range. Diet can naturally change the exact shade.
Green
Can follow green foods, food colouring or faster movement through the bowel. Monitor it if the change persists.
Yellow
Food can cause yellow stool. Ongoing greasy, pale or unusually foul-smelling stool should be medically assessed.
Black
Iron, bismuth and some foods can darken stool. Unexplained black or tarry stool can indicate bleeding and needs prompt medical advice.
Pale, grey or clay
A persistent pale or clay-coloured change can relate to bile flow and should be discussed with a doctor.
Red or blood-stained
Red foods can change colour, but visible or suspected blood should not be self-diagnosed. Seek medical advice.
Seek urgent medical help for heavy bleeding, black tarry stool with weakness or dizziness, severe or constant abdominal pain, repeated vomiting, or an inability to pass stool or gas.
A few useful facts
Healthy does not look identical for everyone
is the comfortable, well-formed daily rhythm we encourage at Bottoms Up.
are generally considered formed and easier to pass.
Regular straining, pain or incomplete emptying is worth addressing.
A persistent shift from your usual pattern may deserve medical advice.
Ready when you are
Ready to feel more supported?
Book a consultation with Bottoms Up Colonics - The Bellarine. Ash and Zoe will help you feel informed, comfortable and cared for throughout your visit.
This guide provides general education only and does not replace individual medical advice, diagnosis or treatment. Speak with a qualified healthcare professional about ongoing changes, pain, bleeding or other concerning symptoms, and before beginning a new therapy if you are pregnant, breastfeeding or managing a health condition. General bowel information reviewed against Healthdirect Australia.