What Your Poop Says About Your Heart Health

Your pooping habits aren’t just indicative of your digestive health. They offer a clue into your cardiovascular health, too.

“Regular bowel habits are generally considered a marker of overall good health,” says Rojina Pant, MD, a cardiologist at Atrium Health Wake Forest Baptist in High Point, North Carolina. Regularity is linked with heart health, whereas constipation and poor gut health can be markers for increased risk of heart disease, including heart attack and stroke, says Dr. Pant.

These studies are observational, meaning they don’t prove that constipation directly causes heart issues. But they do reveal that chronic constipation can be a sign indicating higher heart disease risk, says Pant.

“Constipation often coexists with shared risk factors for heart disease, such as older age, low fiber intake, obesity, and a sedentary lifestyle,” she says.

On the other hand, people with regular bowel movements are generally more likely to have healthier diets, higher fiber intake, and be more physically active, all of which are strongly associated with better heart health, says Pant.

Check in with your healthcare provider for support if bathroom trips are repeatedly accompanied by the following symptoms, especially if you have heart disease:

• Dizziness
• Near-fainting
• Fainting
• Chest pain
• Shortness of breath
• Heart palpitations

Gut health is intimately connected to overall health. The intestines contain a network of nerves that constantly communicate with the brain to help regulate digestion, appetite, heart rate, and blood vessel function, says Stanley Hazen, MD, PhD, a microbiome researcher and preventive cardiologist at Cleveland Clinic.

“Gut health impacts heart health in many ways,” says Dr. Hazen. Gut microbes, the trillions of bacteria living in the digestive tract, produce compounds that are absorbed into the body and impact a person’s susceptibility to develop heart disease, he says.

While researchers are still learning about the gut microbiome, it’s known that what we eat can affect it. In general, eating more whole foods that are rich in fiber — the same foods that usually make passing stool easier — have a positive effect on the gut environment, says Pant.

Lifestyle changes are often the first-line treatment for constipation.

“Diet quality plays a central role,” says Margaret O’Brien, RD, a senior registered dietitian with Banner Health in Phoenix. She recommends limiting highly processed foods and eating a Mediterranean-style diet rich in whole foods, fruits, vegetables, whole grains, and beans.

• Increased Fluid Intake Drink two to four extra glasses of water a day, and limit alcohol and excessive caffeine (more than 400 milligrams) consumption.
• Regular Physical Activity Movement stimulates bowel motility and improves blood pressure, insulin sensitivity, and vascular health, says Pant.
• Good Bathroom Habits Not ignoring the urge to go, avoiding distractions like phones on the toilet, and using foot elevation or a squatting position may make bowel movements easier.
• Fiber Supplements or Medications Over-the-counter fiber supplements, stool softeners, or laxatives may help in the short term, but let your doctor know if you need to use these products regularly.

Exercise and a healthier diet not only improve bowel health and constipation but also provide benefits for heart health, says Pant.

“Increasing dietary fiber through whole grains, beans, fruits, and vegetables improves stool bulk and the time it takes for food waste to move through the large intestine (colon), which helps with constipation,” she says. “The same high-fiber diet is associated with lower LDL cholesterol, improved glycemic control, and reduced cardiovascular risk.”

Meanwhile, regular physical activity helps food move through your digestive tract and also provides well-established cardiovascular benefits, including improved blood pressure, insulin sensitivity, and endothelial function, which is important for blood vessel health, says Pant.

• Regular bowel movements are a key marker of overall health, while chronic constipation is linked to an increased risk of heart attack, stroke, and coronary heart disease.
• Straining during a bowel movement can cause sudden spikes in blood pressure and heart rate, which may be dangerous for individuals with preexisting cardiovascular conditions.
• Trillions of gut bacteria produce compounds that directly impact the heart. Some cause inflammation and plaque buildup, while others help lower blood pressure.
• Lifestyle habits that relieve constipation, such as eating a high-fiber Mediterranean diet, staying hydrated, and exercising regularly, simultaneously improve heart health by lowering cholesterol and reducing inflammation.