What Is a ‘Ghost Poop’? Why TikTok’s Favorite Bowel Movement Is the Ideal Way To Go
A doctor shares 6 simple ways to have this 'aspirational' type of bathroom break
Having a healthy bowel movement that’s known as a “ghost poop” is reason to celebrate on social media these days. In fact, women are posting happy-dance videos on TikTok and even showing off their toilet paper after wiping (TMI!). But what’s really behind this “number two” trend? A leading gastroenterologist sheds some light on the bowel movement that leaves no trace.
What is a ghost poop?
“My preferred term for a ghost poop is a clean wipe,” says Robynne Chutkan, MD, author of Gutbliss and host of The Gutbliss Podcast. “It’s a stool that exits effortlessly and leaves very little trace on the toilet paper, and it’s actually aspirational.” A ghost poop means your stool is bulky enough to be easily passed and allows for complete evacuation, she explains. And as a type 4 on the medical Bristol Stool Chart, it’s considered a sign of a healthy digestive system.
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How to get a ghost poop going: 6 easy tips
There’s no single strategy that will guarantee a ghost poop that leaves no residue on your toilet bowl or toilet paper. But according to Dr. Chutkan, simple steps can help you get things moving in the right direction. Here’s what she recommends:
“Ghost poop is a stool that exits effortlessly…it’s actually aspirational.” —Robynne Chutkan
Fill up on fiber
Fiber is a ghost poop’s friend, since it bulks up stool and makes it easier to pass. The problem is that most women fall short of the 25 to 35 grams of fiber we should get each day. To hit the target, Dr. Chutkan advises enjoying at least five servings of high-fiber foods like apples, pears, sweet potatoes, squash and leafy greens daily. And be sure to put black beans, navy beans and kidney beans on the menu. “Beans are an incredibly important source of fiber,” Dr. Chutkan notes. “They’re also prebiotic foods that feed healthy gut bacteria.”
Note: Increasing fiber suddenly and dramatically can cause abdominal discomfort, so boost your intake gradually by adding one to two servings of the foods above per day.
Drink plenty of water
“The GI tract is like plumbing,” says Dr. Chutkan. “It’s one long tube from north to south, and you really need a lot of water to keep things moving.” Plus, fiber soaks up water as it passes through the intestines, so it’s especially important to drink up when increasing your fiber intake. As a baseline, she recommends drinking half your body weight in ounces of water each day (so if you’re 170 pounds, sip about 85 ounces). “And I tell people to measure it, because they almost always overestimate the amount of water they’re consuming.”
Also smart: Drinking at least 12 ounces of water first thing in the morning. “That helps to stimulate bowel function, so it can help with having a ghost poop,” she says.
Take a walk
Physical activity primes you for ghost poops by increasing peristalsis, the muscular contractions that move stool through your intestines. “And it doesn’t have to be running a marathon,” Dr. Chutkan notes. “In general, you just want to stay as active as possible throughout your day. She recommends taking walk breaks at lunch, after dinner and when working at your desk or watching TV.
Try a DIY massage
Massaging your abdomen is another great way to stimulate peristalsis and increase your odds of a ghost poop. “Take the palm of your hand and massage in a wide circle around your belly button, moving in a clockwise direction,” instructs Dr. Chutkan. “This mimics the journey of products of digestion through the colon.” For best benefits, she recommends doing a three-minute massage after meals and just before bedtime.
Assume a ghost poop posture
Lifting your feet off the floor while sitting on the toilet may feel a bit silly at first, but it’s a sound ghost poop strategy: “Raising your knees above your hips makes a tremendous difference in having a complete bowel movement, since it increases intra-abdominal pressure and adjusts the angle of your pelvic floor muscles so stool is easier to pass,” explains Dr. Chutkan. If you can’t lift your knees above hip level on your own, she suggests resting your feet on a stepstool, upside-down wastebasket or Squatty Potty.
Leave your cell phone behind
Taking your cellphone into the bathroom is one of the worst things you can do when it comes to ghost pooping. “Basically, it interferes with the natural urge to have a bowel movement by telling your bowels, ‘Oh, here’s this great article you’re reading—we’ve got all day to go,’” Dr. Chutkan warns. To train your bowels to release readily, put your phone in a separate room and focus on the task at hand instead.
Don’t stress if you don’t have a ghost poop
It’s okay if your bowel movements aren’t perfectly clean and ghostlike—slight variations are entirely normal. Your ultimate goal, according to Dr. Chutkan: “You want to get to the point that when you go to the bathroom, you sit down and have a bowel movement with ease —there’s not a lot of straining, a lot of waiting or a lot of cleanup.”
But if you experience problems such as blood in your stool, sharp rectal pain while pooping, and constipation or diarrhea that last more than three days, talk to your doctor for a speedy diagnosis and treatment.
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