Does Poop Make You Gain Weight? The Surprising Truth

If you step on the scale and see the number creeping up, your first thought probably isn’t “I must not be pooping enough!” But could your bowel habits actually be contributing to weight gain? It’s a fair question for anyone looking to slim down.

Like most people, I figured poop was just poop and had nothing to do with the battle of the bulge. But it turns out the link between your digestion and the numbers on the scale is more complicated than you might assume. Constipation, fiber intake, and even going #2 can influence weight in surprising ways.

After dealing with my own frustrating weight loss plateau, I decided to dig into the science connecting poop and pounds. While there is no direct cause and effect, the relationship is more nuanced than you might think. As with most things diet and fitness related, many factors are at play. But understanding how your digestive system fits into the weight loss equation can be empowering.

If you feel “full of it” more ways than one, don’t be so quick to disregard your poop schedule. Making some strategic bathroom moves could get the scale trending in the right direction. Let’s digest the vittle-poop connection together! Now onto the dirty details…

Constipation and Weight Gain

Here’s what you need to know about how getting “stopped up” leads to packing on pounds:

Infrequent bowel movements allow waste and toxins to sit longer in your colon. This causes bloating that shows up as extra pounds on the scale.
Constipation results in sluggish digestion overall. Food lingers longer, slowing metabolism. A slower metabolism makes it harder to maintain or lose weight.
Straining to pass hard, dry stools burns very few calories. So constipation limits the energy expended through digestion.
Being “backed up” causes discomfort and lethargy, reducing your motivation to exercise and be active. Physical inactivity allows weight gain.

So while constipation alone won’t cause dramatic weight gain long-term, it can tip you over into surplus calorie territory and sabotage weight loss efforts. Getting regular helps reverse these issues.

Does Pooping More Help You Lose Weight?

You might think more frequent bowel movements would quickly lead to pounds dropping off. But here’s the reality:

Pooping eliminates waste from your body, which results in temporary, minor weight loss. But we’re talking ounces to pounds, not dramatic shrinking.
Eliminating more frequently doesn’t burn substantial calories. Don’t expect going from once a day to 3x daily to suddenly slim your figure.
Bowel movements get rid of waste that’s already been absorbed by your body, so the calories have already been assimilated. More poop doesn’t mean you’re absorbing fewer calories overall.
While regularity helps long-term weight maintenance, simply pooping more often in the short term won’t lead to fat loss on its own. Total calories consumed and burned still determines real weight changes.

So pooping may feel rewarding when you’re trying to drop pounds, but don’t put ALL your weight loss eggs in the poop basket. Total diet and lifestyle matters most.

Fiber – Your Weight Loss Ally

Adding more fiber to your diet provides these poop and weight benefits:

Fiber gives bulk to stool and draws water into your colon to keep waste soft and easy to pass. This promotes regularity and prevents constipation.
Soluble fiber forms a gel that slows digestion, helping you feel fuller longer after eating. This curbs overeating and excessive calorie intake.
Fiber takes more energy for the body to digest, so it slightly increases calories burned through digestion and metabolism.
Studies show people who eat more fiber have healthier body weights overall compared to low fiber eaters.

Aim for 25-30 grams of fiber per day through fruits, vegetables, whole grains, nuts and seeds. Slowly ramp up fiber to avoid gas or bloating. Drink plenty of water too!

Diarrhea Dilemma

At the other end of the poop spectrum, diarrhea definitely doesn’t help weight loss efforts. Here’s why:

Frequent liquid stools result in dehydration and loss of electrolytes. Your body retains water to compensate, which adds pounds.
Diarrhea causes poor nutrient absorption since food passes through so quickly. Malabsorption makes it difficult to get what you need while cutting calories.
The urge to poop frequently may discourage you from leaving home and being active, resulting in a more sedentary lifestyle.
Stomach discomfort, nausea, vomiting, and lack of appetite derail weight loss meal planning and hitting nutrition targets.

So while diarrhea might seem like a way to “poop off pounds”, it usually backfires in multiple ways. Don’t wish for loose stools in hopes of shedding weight!

Weight Gain From Constipation Causes

Some causes of constipation also promote weight gain through separate mechanisms:

Slowed Metabolism – Hypothyroidism and other conditions that depress metabolism lead to weight gain and constipation.
High Protein Diets – Too much protein can cause constipation. Excess protein calories also get stored as fat without enough fiber.
Medications – Antidepressants, blood pressure meds, opioids cause constipation AND weight gain as side effects.
Low Fiber Diets – Diets deficient in high-fiber foods tend to be higher in processed carbs, meat, and fat – all of which contribute to weight gain.
Inactivity – Not getting enough exercise slows metabolism AND can make you irregular. Double weight gain whammy.

As you can see, many factors interplay to tip the scales up. Constipation alone isn’t purely to blame.

Health Conditions Causing Weight Gain and Constipation

Some health problems have overlapping effects on bowel movements and weight:

Hypothyroidism

An underactive thyroid slows metabolism, causing weight gain AND constipation since it depresses all body functions.

Diabetes

Uncontrolled blood sugar and insulin resistance promotes weight gain and nerve damage that slows digestion, leading to constipation.

Irritable Bowel Syndrome

IBS can manifest as constipation OR diarrhea. Symptoms may discourage physical activity, indirectly contributing to weight gain.

Celiac Disease

Nutrient malabsorption from celiac leads to weight loss initially but constipation and weight gain can occur after bowel damage sets in.

Depression

In addition to causing constipation, depression saps motivation to exercise and eat well, which promotes weight gain.

Don’t assume all cases of constipation-related weight gain are simple cause and effect. Consult a doctor to uncover and treat any underlying conditions.

Poop Problems That Lead to Weight Loss

While constipation and diarrhea can contribute to packing on pounds, other poop issues have the opposite effect:

Frequent diarrhea results in decreased nutrient absorption and rapid loss of calories.
Parasitic infections that cause diarrhea, nausea, or malabsorption lead to weight loss.
Gallbladder disease or removal decreases fat absorption, causing greasy stools, vitamin deficiency, and weight loss.
Chronic pancreatitis prevents proper digestion and absorption of carbs and fat, resulting in weight loss.
IBS with predominant diarrhea urgently eliminates food before calories fully absorb.
Celiac disease hampers nutrient absorption, leading to initial weight loss until constipation develops.
Crohn’s disease, ulcerative colitis and other inflammatory bowel diseases often lead to weight loss and diarrhea from poor nutrient absorption.

In short, the runs ruin! While diarrhea slims you down, it’s not healthy long-term weight loss. Losing weight through illness provides no benefits.

The Bottom Line

The interplay between poop and weight is complex. While no direct cause and effect exists, there are certainly ways your bowel habits can influence weight:

Constipation is linked to bloating, sluggish metabolism, inactivity and weight gain. But long term impact is typically minimal.
Simply pooping more often doesn’t lead to significant weight loss on its own. Total diet and calorie burn matters most. Don’t put ALL weight loss hopes into bowel movements.
Adding fiber helps poop and shed pounds by improving regularity, increasing satiety, and boosting metabolism. It’s your best friend for healthy bathroom and weight goals.
Diarrhea causes dehydration, poor nutrient absorption, inactivity, and appetite issues that usually lead to weight gain, NOT weight loss.
Some conditions like hypothyroidism independently cause both weight gain AND constipation by slowing metabolism.

While poop’s role in weight loss is secondary, don’t take healthy bowel habits for granted. Strive for regularity, hydration, and a fiber-filled nutrient dense diet. Your digestion and waistline will thank you!