Having sticky poop can be frustrating and uncomfortable. Some common causes of sticky poop include not getting enough fiber, not drinking enough water, eating too much dairy, and eating foods that cause digestive issues. The good news is that making some simple dietary and lifestyle changes can often help get your poop back to a more normal consistency.
What causes sticky poop?
There are a few potential causes of sticky, pasty poop:
- Not enough fiber – Fiber adds bulk to stool and helps it pass more easily through the intestines. Without adequate fiber, stools can become small, dense, and sticky.
- Dehydration – Being dehydrated can cause poop to become dry, hard, and sticky. Drinking enough fluids helps keep stools soft.
- Too much dairy – Eating large amounts of dairy products like milk, cheese, yogurt and ice cream may cause sticky poop in some people who are sensitive to the effects of dairy.
- Certain foods – Greasy, fried, processed foods can make poop sticky. High-fat meats and lack of plant foods can also contribute.
- Medical conditions – Diseases that affect the pancreas, liver or intestines can affect stool consistency and lead to sticky poop.
- Medications – Certain medications like antacids with aluminum or calcium can cause constipation and sticky poop.
Identifying and addressing the underlying cause is key to fixing the problem long-term.
How can you get more fiber?
Adding more high-fiber foods to your diet can help with sticky poop. Good sources of fiber include:
- Fruits – especially those with the peels/skins like apples, pears, peaches
- Vegetables – broccoli, greens, carrots, beans
- Whole grains – oats, barley, bran, whole wheat bread
- Nuts and seeds
- Chia seeds and flaxseeds
Aim for 25-35 grams of fiber per day. Increase fiber slowly and make sure to drink plenty of fluids. Too much fiber at once can backfire and cause constipation. Soluble fiber that dissolves in water is especially helpful for improving stool formation.
How much water should you drink?
Staying hydrated is key for avoiding constipation and sticky poop. Water helps keep stools soft and easy to pass. Men should drink around 15.5 cups of fluids per day and women around 11.5 cups, according to the Mayo Clinic. Increase your water intake if dealing with constipation.
| Group | Recommended Total Fluid Intake (cups per day) |
|---|---|
| Men | 15.5 |
| Women | 11.5 |
Some signs you may be dehydrated include:
- Thirst
- Dry mouth
- Fatigue
- Dizziness
- Muscle cramps
- Dark yellow urine
Drink water, herbal tea, broths, and other hydrating fluids throughout the day. Limit sugary drinks and alcohol which can have a dehydrating effect.
Should you cut back on dairy?
Some people find that consuming dairy products like milk, cheese, ice cream and yogurt contributes to sticky poop. This is especially true if you have lactose intolerance or a dairy allergy.
The lactose and proteins found in dairy are difficult for some people to properly digest. This can lead to gas, bloating, diarrhea or constipation.
Cut back on your dairy intake if you suspect it may be contributing to your sticky poop issues. Some options include:
- Switching to lactose-free dairy products
- Limiting dairy to small amounts
- Avoiding dairy altogether
If eliminating dairy improves your symptoms, you may have an intolerance. Speak to your doctor about having this formally tested.
What foods should you avoid?
Certain foods are common culprits for causing sticky, greasy poop:
- Fast food and fried foods
- Fatty meats like bacon, sausage and deli meats
- Burgers, hot dogs
- Pizza
- Full-fat dairy
- Baked goods like cakes, cookies, pastries
- Chips, pretzels, crackers
- Candy and chocolate
- Greasy, creamy sauces and gravies
- Ice cream
- Butter and margarine
- Processed snacks like popcorn, corn chips
- Fatty cuts of meat
- Fast food and fried foods
These foods can slow digestion, irritate the bowels, and alter stool formation. Limiting greasy, fatty, processed options can help firm up sticky poop.
What foods help with sticky poop?
Focusing on a diet rich in high-fiber plant foods can greatly improve poop consistency. Try incorporating more of these options:
- Fruits like berries, apples, pears
- Vegetables like leafy greens, broccoli, carrots
- Whole grains like oatmeal, quinoa, brown rice
- Nuts like almonds, walnuts
- Seeds like chia, flax, hemp
- Beans and lentils
- Chickpeas
- Avocados
- Coconut
- Olives
These fiber-rich whole foods act as natural laxatives to improve stool formation and relieve constipation. They add bulk which helps normalize poop consistency.
Should you take fiber supplements?
Over-the-counter fiber supplements like Metamucil, Citrucel or Benefiber can help with short-term constipation relief. They add bulking soluble fiber to help stool absorb more water and pass easier.
However, fiber supplements can cause abdominal cramping, bloating and gas, especially if not taken with enough water. It’s best to meet your daily fiber needs through food sources. Only use supplements if recommended by your doctor for stubborn constipation.
Start with a small dose like 2-5 grams per day and slowly increase up to 25-35 grams if needed. Be sure to drink at least 8 cups of water daily when taking fiber supplements.
How can exercise help?
Exercise helps boost bowel motility and decreases transit time, allowing poop to pass more easily. Aim for at least 30 minutes of moderate activity per day. This could include:
- Brisk walking
- Jogging
- Swimming
- Cycling
- Aerobics classes
- Strength training
Any movement helps increase muscle contraction in the intestines to relieve constipation. Focus especially on exercises that engage the core abdominal muscles like pilates, yoga or planks. This strengthens muscles involved in bowel movements.
How about probiotics?
Probiotics may help restore gut bacteria balance and improve stool consistency. Look for probiotic supplements that contain strains like:
- Lactobacillus
- Bifidobacterium
- Saccharomyces
These have been shown effective for constipation relief. You can also get probiotics from fermented foods like yogurt, kefir, kimchi and kombucha. Eat a variety of probiotic-rich foods daily. Check with your doctor before taking probiotic supplements.
When should you see a doctor?
See your doctor if lifestyle changes don’t improve sticky poop after 2 weeks. Chronic constipation and pencil-thin stools can be a sign of an underlying medical condition:
- IBS (irritable bowel syndrome)
- IBD (Crohn’s, ulcerative colitis)
- Diabetes
- Celiac disease
- Colon cancer
- Hypothyroidism
- Nerve damage
Testing can help diagnose these issues. Your doctor may order:
- Blood tests
- Stool sample analysis
- Colonoscopy
- Endoscopy
- CT scan
Treatment will focus on managing the underlying condition causing chronic sticky stools. This may include medication, dietary changes, stress management, and surgery in some cases.
When to see a doctor immediately
Seek emergency care for constipation if you experience:
- No bowel movement for 3+ days
- Hard, painful abdomen
- Vomiting
- Bleeding from the rectum
- Stool leakage or accidents
- Fever and chills
This can indicate a dangerous bowel obstruction that requires immediate treatment. Very severe constipation left untreated can lead to bowel rupture or toxicity. Don’t delay if your symptoms are severe or you are unable to have a bowel movement.
Natural remedies for sticky poop
There are several natural laxatives and herbal remedies believed to help relieve constipation:
- Prune juice – Contains sorbitol which has a laxative effect
- Aloe vera juice – Contains compounds that help stimulate contractions
- Magnesium citrate – Pulls water into the intestines
- Dandelion tea – Bile-stimulating effect
- Flaxseeds – High in soluble fiber
- Castor oil – Stimulates movement in the small intestines
- Squatting – Puts the colon in a better position for passing stool
However, there is limited scientific evidence on the efficacy and safety of these alternative remedies. Talk to your doctor before taking herbal laxatives or supplements, especially if pregnant or breastfeeding.
When to seek medical treatment
See your doctor if you have persistent sticky poop that doesn’t get better with lifestyle changes and over-the-counter treatments. Look out for any of these red flag symptoms:
- No bowel movement in 3+ days
- Thin, pencil-like stools
- Straining and painful movements
- Constant stomach pain
- Bloating and cramping
- Nausea and vomiting
- Blood in stool
- Unexplained weight loss
Your doctor can do tests to diagnose any underlying condition causing ongoing constipation and sticky poop. This may include blood tests, stool analysis, colonoscopy, endoscopy, ultrasound, CT scan, or MRI.
Based on the cause, your doctor may prescribe:
- Laxatives or stool softeners
- Medications that stimulate bowel movements
- Antibiotics for bacterial overgrowth
- Medication to treat IBS, IBD, or thyroid disorders
- Surgery to remove growths or obstructions
Follow your doctor’s treatment plan closely and report any worsening of symptoms. For chronic constipation, it’s important to get an accurate diagnosis and appropriate care.
When to go to the emergency room
Seek emergency medical care if you experience any of the following:
- No bowel movement in 3 or more days
- Hard, swollen abdomen
- Severe abdominal pain
- Repeated vomiting and inability to keep down food/fluids
- Stool leakage or bowel accidents
- Bright red blood in stool or rectal bleeding
- Fevers, chills, or dizziness
These can be signs of a dangerous obstruction, bowel perforation, infection, or other urgent condition requiring immediate treatment. Left untreated, severe constipation can lead to sepsis, bowel rupture, tears, and even death in rare cases. Don’t try to self-treat if your symptoms are severe or progressively getting worse.
Conclusion
Sticky poop that persists can negatively impact your quality of life. Make dietary changes like eating more fiber, drinking more fluids, and limiting dairy. Exercise regularly and speak with your doctor if symptoms don’t improve within 2 weeks. Seek emergency care for any signs of a dangerous obstruction like high fever, vomiting, or stool leakage. Addressing the root cause is key to fixing sticky poop long term.