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The perfectly formed Stool
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The perfectly formed Stool

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The perfectly formed Stool
How to make the perfectly formed Stool

The perfectly formed stool is one which exits the body as one large log and literally slides out when the ano-rectal angle is widened to create a clear, open path between the Colon, Rectum and Anus.

The texture and consistency of your stool may predict your future health better than any crystal ball.
You are what you eat and the proof is in the stool you make.

What and how much you eat will determine the consistency of the faecal mass you produce and the time it takes for the waste products of digestion to travel down the gastro intestinal canal towards the rectum and anus for exit out of the body.
There is a good correlation between stool bulk and transit time and the greater the bulk, the shorter the transit time.
It appears that a bulky stool “exercises” the muscular wall of the colon and contributes to an increase in gut motility. A bulky stool assists regularity and evacuation of faecal waste.

By including soluble as well as insoluble fibre in the diet , resistant starch and plenty of fluids, you will allow the healthy colon to produce well formed stools.

Insoluble fibre, including Lignin and Cellulose arrives intact into the colon after the process of digestion is completed. The weight of these fibres, their increased mass after absorbing and holding water contributes to stool bulk and weight.
Both Cellulose and Lignin are found in Wheat bran.

Soluble fibres such as Gums, mucilage, pectin and hemicelluloses and resistant starches also arrive intact into the colon after digestion and absorb water to become gels. However, these ingredients are available as a food source for the microflora of the colon. Fermentation of these fibres and starches stimulates growth of the bacteria and leads to an increase in stool volume.
Oats, legumes, fruit and vegetable are good sources of soluble fibre.

Resistant starch is found in root vegetables such as yam and potato and is also present in oats, grains, legumes and corn.


Fibre alone is of no benefit if sufficient fluids are not consumed. Dietary fibre absorbs and retains water and swells up to provide the quality of bulkiness to stool. How much fluid you need depends on how active you are. It is important to remember that all drinks contribute towards fluid intake and drinking tea, coffee, milk and juices is as important drinking just water. Fleshy fruit and vegetables can often be a good source of indirect fluid intake.

Well formed stools are easily evacuated when the correct posture is adopted (the squat posture)

Well formed stools are evacuated without the need for straining when the squat posture is assumed. A majority of rectal and anal problems can be prevented and healed if straining during defecation can be avoided.

This means you can prevent Anal itch, Anal fissures, Haemorrhoids, Constipation, Diarrhoea, Diverticulosis, Varicose veins, Hiatus Hernia, Appendicitis and Pelvic floor strain by making sure your body makes and eliminates the perfectly formed stool.

How to make the perfectly formed Stool

The ingredients necessary for the formation of the perfectly formed stool are a combination of soluble fibre, insoluble fibre and resistant starch in addition to your normal diet.

How to increase fibre intake

It is convenient to think that taking commercially available fibre supplements or wheat bran is the answer. However, fibre rich plant foods are also known to be nutritionally rich in minerals and vitamins and including a variety of plant foods that contribute soluble fibre, insoluble fibre and resistant starch in the diet is the ideal approach to adopt.
The less processed the plant food is, the better it is as a source of dietary fibre. The best food choices include:
Grains and foods made from Grains-Oats, rye, millet, buckwheat, brown rice, polenta, barley.

Wheatgerm and muesli-wholewheat breakfast cereals

Wholegrain and wholemeal and multigrain Breads
with added nuts and seeds such as Flaxseed.

-Chick peas, Dried peas, lentils, Baked Beans, Butter Beans, Lima beans, kidney Beans, Haricot Beans, Navy beans, Mung Beans, Soy Beans.

Fruits- All fruits are a good source of both types of fibre and should be eaten with the peel where possible. Especially good fruits for fibre content are Apples, Apricots, half ripe Bananas, prunes, figs, kiwi fruit, mango, mandarin, pears, oranges, rhubarb and all types of berries.

Vegetables-All green vegetables are a good source of fibre. Those loaded with more than most are asparagus, beans, broccoli, Brussels sprouts, cauliflower, cabbage, leaks, mushrooms, peas and spinach.

Root vegetables- Potatoes, beetroot, carrots, Jerusalem artichoke, parsnips, sweet potatoes, cassava, turnips and yams. These vegetables are also a good source of resistant starch but need to be cooked carefully in order to retain this property. When possible, they are better eaten raw. Cooked and then cooled root vegetables are a better source of resistant starch.

Nuts and seeds-all types of nuts are a good source of soluble and insoluble fibre. Some also contribute gums, mucilage and resistant starch. Particularly valuable are sunflower seeds, pumpkin seeds and sesame seeds.
However, the king of all seeds is Linseed or Flaxseed. This seed appears to contain all the ingredients in the required proportions to contribute towards the formation of the perfectly formed stool. It can be consumed in the form of cracked seed or whole seed added to yogurt or cereal. It is also available in milled form which may be added to baked foods such as bread, scones or muffins.
How to heal and prevent Bowel disorders

Diet is not about what you should NOT eat, it’s about what you should include in the diet that matters.
As long as your diet includes the correct balance of plant foods containing soluble fibre, insoluble fibre and resistant starch your colon will produce the perfectly formed stool. The important next step is to evacuate this stool without straining so that the body does not suffer from the pressures created each time the bowel is emptied.

In order to heal and prevent bowel disorders you need to make lifestyle changes that last the rest of your life time.

1. Include more fluids and plant food containing soluble fibre, insoluble fibre and resistant starch in the diet so that the perfectly formed stool will be made in the colon and beneficial bacteria will flourish and eliminate disease causing bacteria and fungi.

2. Evacuate the perfectly formed stool by adopting the squat posture to eliminate the need to strain during bowel movements.

It is not possible or safe to squat on the modern raised toilet seat installed in all western homes and it is impossible to squat for any length of time if you have not done this from childhood onwards. This makes the use of any raised platforms impossible to adapt to.

The SquattLooStool is designed to allow you to adopt the squat posture while seated comfortably on your raised toilet seat.
The single best and easiest lifestyle change you will ever make, leading to a healthier body.


A suggested recipe that will help make a well formed stool and provide food for the friendly Bacteria in the Colon, allowing the local production of the health providing Butyric acid.

One RAW Potato............ wash, peel and dice the potato, make sure there are no GREEN or BLACK spots on the potato. You only need the white or yellow flesh. Choose a high starch content or Floury Potato for best results

One RAW Carrot peeled and diced

One Apple washed and diced (no need to peel)

One Beet Root, diced (not pickled—avoids Vinegar)

One small piece of Ginger root or half a teaspoonful of dried Ginger powder

Half a Lemon (peeled)

Half a Lime (peeled)

Liquidize the ingredients in a food processor. Add water or Fruit juice to thin down into a juice.

Drink one large Glassful daily.

This Raw Vegetable juice will introduce soluble fibre, Insoluble fibre and Resistant Starch without much effort into your diet and provide the ingredients that will lead to a healthier Colon.

Colon healthy optional extras you can add to the juice to fortify it with other health providing ingredients.

One tablespoon of Barley malt extract
One tablespoon of Inulin powder
One tablespoon of cracked Flax or Linseeds
One tablespoon of Chia seeds
One teaspoon of Basil seed
One tablespoon of Raw Potato Starch

Always add these ingredients to the COLD juice or Water.
Heat will destroy the health providing starch and fibre ingredients of the chosen materials.