The Mel Robbins Podcast

The Gut Health Episode: Harvard Doctor Reveals What’s Normal (and What’s Not)

Order your copy of The Let Them Theory 👉 https://melrob.co/let-them-theory 👈 The #1 Best Selling Book of 2025 🔥 Discover how much power you truly have. It all begins with two simple words. Let Them. — If you’ve ever wondered whether your bloating is normal, what your poop is supposed to look like, or why your stomach seems to have a mind of its own… you are definitely not the only one. This conversation is hilarious, science-backed, and packed with the answers to questions we all have but rarely ask. By the end, you’ll understand your body better, feel less embarrassed about what it’s doing, and finally have a practical guide to taking care of your gut instead of guessing. Today, Dr. Trisha Pasricha is here to answer every question you’ve been too embarrassed to ask out loud. Dr. Pasricha is a Harvard Medical School physician-scientist, a board-certified gastroenterologist, director of the Institute for Gut-Brain Research at Beth Israel Deaconess Medical Center, and the longtime “Ask a Doctor” columnist for The Washington Post. She’s also the author of the new book You’ve Been Pooping All Wrong. She’s funny, brilliant, and completely unafraid to talk about the things most doctors avoid, from poop and bloating to hemorrhoids, colon cancer risk, and the surprising ways your gut influences your mood and brain. In this episode, you’ll learn: -What a normal poop looks like and when you should go to a doctor -Why you’re bloated and what to do about it -Why looking at your phone on the toilet dramatically increases hemorrhoid risk (and the 5‑minute rule every GI doctor follows) -The #1 mistake make that causes constipation -Why more young people are getting colon cancer, and the early warning signs of colon cancer you should never ignore -What your gut is telling you about your stress and mental health -The simple habits that support digestion, gut health, and long-term wellness This is the ultimate no-shame conversation that will help you finally understand how to listen to your gut. Dr. Pasricha will change the way you think about digestion, gut health, and yes, even poop. For more resources related to today’s episode, click here for the podcast episode page: Follow The Mel Robbins Podcast on Instagram: https://www.instagram.com/themelrobbinspodcast I’m just your friend. I am not a licensed therapist, and this podcast is NOT intended as a substitute for the advice of a physician, professional coach, psychotherapist, or other qualified professional. Got it? Good. I’ll see you in the next episode. In this episode: 0:00 Meet The Guest 4:59 Digestive System Explained: How Digestion Works 13:20 Stress and Stomach Pain: Why Anxiety Causes Gut Symptoms 19:24 What Is a Gut Feeling? The Science Behind Trusting Your Gut 26:20 Why Gut Health Problems Are Increasing: What Doctors Are Seeing 32:08 Chronic Constipation: Symptoms, Causes, and Treatment Options 38:06 Gut Symptoms You Should Not Ignore: When to See a Doctor 40:40 Colon Cancer Warning Signs: The 4 Symptoms to Take Seriously 48:16 How Often Should You Poop? What’s Normal vs. Not Normal 49:44 What Shape Should Your Poop Be? 54:29 Is It Bad to Hold in Poop? Side Effects Explained 59:37 Poop Color Guide: What Color Should Your Poop Be? 1:11:20 Why You Should Never Bring Your Phone In The Bathroom 1:15:19 How to Wipe Properly: Toilet Hygiene Tips That Work 1:20:34 Gut Health Myths: Leaky Gut, Bloating, Probiotics, and Supplements — Follow Mel: Instagram: https://www.instagram.com/melrobbins/ TikTok: http://tiktok.com/@melrobbins Facebook: https://www.facebook.com/melrobbins LinkedIn: https://www.linkedin.com/in/melrobbins Website: http://melrobbins.com​ — Sign up for Mel’s newsletter: https://melrob.co/sign-up-newsletter A note from Mel to you, twice a week, sharing simple, practical ways to build the life you want. — Subscribe to Mel’s channel here: https://www.youtube.com/melrobbins​?sub_confirmation=1 — Listen to The Mel Robbins Podcast 🎧 New episodes drop every Monday & Thursday! https://melrob.co/spotify https://melrob.co/applepodcasts https://melrob.co/amazonmusic — Looking for Mel’s books on Amazon? Find them here: The Let Them Theory: https://amzn.to/3IQ21Oe The Let Them Theory Audiobook: https://amzn.to/413SObp The High 5 Habit: https://amzn.to/3fMvfPQ The 5 Second Rule: https://amzn.to/4l54fah

TPDr. Trisha PasrichaguestMRMel Robbinshost

Mar 30, 2026·1h 32m·Watch on YouTube ↗

📖 CHAPTERS

1. 1

   Gut health crisis in plain sight & why this episode matters

   Mel Robbins and Dr. Trisha Pasricha open with striking statistics showing how common disruptive bowel symptoms are, and why so many people normalize them. Dr. Pasricha frames the episode around validation (“it’s not all in your head”) and practical, research-backed steps.

2. 2

   What “the gut” actually includes: a guided tour from mouth to anus

   Using an anatomical model, Dr. Pasricha defines the gut as the entire gastrointestinal tract, not just the belly area. She explains key organs (esophagus, stomach, small intestine, colon, rectum) and what each does during digestion.

3. 3

   Digestion timing & the gut’s hidden roles: immune system, hormones, and nervous system

   They discuss how long food typically takes to move through the gut and why stool can take days to exit even though the stomach empties within hours. Dr. Pasricha expands the definition of “gut health” to include immunity, hormone production, and the enteric nervous system.

4. 4

   Stress, anxiety, and stomach pain: how the gut–brain loop really works

   Dr. Pasricha traces the history of gut–brain research, from early observations to modern neurogastroenterology. A key shift: most vagus nerve signaling runs from gut to brain, changing how researchers think about anxiety, depression, and other conditions.

5. 5

   “Gut feelings” aren’t magic: the science of butterflies, urgency, and intuition

   They unpack the physiology behind butterflies in the stomach and sudden bathroom urgency under stress. Dr. Pasricha reframes “gut feelings” as a neutral biological signal that the stakes are higher than you realize—not an automatic prophecy to act on.

6. 6

   Why gut problems are increasing & what patients commonly report

   Dr. Pasricha outlines how widespread symptoms are and why silence and shame keep people from getting help. They review common complaints seen in clinic, from constipation and bloating to urgency and pain with eating.

7. 7

   Chronic constipation & pelvic floor dysfunction: mechanics, biofeedback, and the squat hack

   They distinguish “frequency” from “function,” emphasizing that daily BMs can still be abnormal if they’re difficult or take a long time. Dr. Pasricha explains pelvic floor dysfunction and practical interventions—from formal biofeedback therapy to simply raising knees above the waist.

8. 8

   Red flags you should not ignore: when to see a doctor

   Dr. Pasricha lists symptoms that warrant prompt medical attention, especially concerning colorectal cancer. She stresses that embarrassment should never delay care and that “new changes” matter most.

9. 9

   Why colon cancer is rising in younger people: environment, diet, and early-life risk

   They explore hypotheses behind the global trend of rising early-onset colorectal cancer. Dr. Pasricha discusses epigenetics and highlights evidence linking ultra-processed foods and sugar-sweetened beverages in youth to later risk.

10. 10

    What’s “normal” poop: frequency, effortlessness, and social control

    Dr. Pasricha defines a normal bowel movement less by “once daily” and more by comfort and predictability. She shares research-based ranges for frequency and explains how higher fiber intake often changes stool patterns in healthy ways.

11. 11

    Poop shape & consistency: what it reveals about transit time and habits

    Using realistic models, they explain how stool form reflects how long it has been in the colon and how well pelvic muscles coordinate. They connect hard “pellets” to slowed transit and discuss the consequences of ignoring the urge to go (especially at work).

12. 12

    Poop color guide: what colors mean and which are emergencies

    They walk through common and alarming stool colors, distinguishing food-related changes from bleeding or bile-flow blockage. Dr. Pasricha explains why brown is normal (bilirubin) and when to seek urgent care.

13. 13

    Bathroom habits that backfire: the 5‑minute rule, phones, hemorrhoids, and hygiene upgrades

    Dr. Pasricha explains why lingering on the toilet increases hemorrhoid risk, especially with phone distraction, and offers a practical “get in/get out” rule. They also cover hemorrhoids basics, toilet paper choices, wiping technique, and bidets as a cleanliness upgrade.

14. 14

    Gut health myths & what actually helps: leaky gut, probiotics, and the fiber shortcut

    Dr. Pasricha debunks popular social-media narratives around “leaky gut” and blanket probiotic use, emphasizing accurate diagnosis and evidence-based care. She ends with a practical habit change: using a psyllium fiber supplement to reliably meet fiber goals and support stool consistency.