Digestive Health Causes of Hard, Small, and Pellet-Like Stool By Cathy Wong Cathy Wong Facebook Twitter Cathy Wong is a nutritionist and wellness expert. Her work is regularly featured in media such as First For Women, Woman's World, and Natural Health. Learn about our editorial process Updated on November 29, 2021 Medically reviewed Verywell Health articles are reviewed by board-certified physicians and healthcare professionals. These medical reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Jay N. Yepuri, MD, MS Medically reviewed by Jay N. Yepuri, MD, MS Facebook LinkedIn Twitter Jay Yepuri, MD, MS, is board-certified in gastroenterology. He is a partner with Digestive Health Associates of Texas and a medical director at Texas Health Harris Methodist HEB Hospital. Learn about our Medical Expert Board Print Table of Contents View All Table of Contents Too Little Fiber Not Enough Fluids Medications Lifestyle Issues Health Conditions When to See a Doctor If you have small, hard stools that are shaped like pebbles or pellets, you may wonder if this is normal or something you should worry about. Most often, this is a sign that your diet is low in fiber. But there may other reasons for this type of constipation, some of which may be more concerning than others. This article details five factors that can lead to pellet-like stools and when it's time to see a doctor. Illustration by Joshua Seong, Verywell Too Little Fiber The size of your stool is influenced by the amount of fiber you consume. Plant-based fiber from vegetables, fruits, and whole grains adds bulk to your stool. It also promotes fermentation and creates a gel that keeps poop from breaking into pieces. If you have enough fiber in your diet, your stool should be soft, well-formed, and easy to pass. If you don't, your stool is more likely to be hard, dark, pebble-like, and difficult to pass. On average, adults consume less than 15 grams of fiber per day—far less than the recommended 38 grams for males and 25 grams for females under the age of 50. If you're not sure how much fiber you're eating, try keeping a food diary. If you use a diet-related smartphone app, it may already be tracking your fiber intake for you. By keeping track of how much fiber you consume, you can see if you are getting enough and increase your intake if needed. Here are some fiber-rich foods to add to your diet: Food Grams of Fiber Lentils 15.6 per cup Avocados 7.8 per half-cup Raspberries 8 per cup, raw Green peas 7 per cup Chia seeds 5.5 per tablespoon Oatmeal 4 per cup, cooked Almonds 3.3 per 24 nuts Ground flaxseed 1.9 per tablespoon Increase your intake gradually to avoid bloating and gas. Fiber supplements can also help if you still having trouble with constipation. Recap Small, hard, pellet-like stools are most often the result of a low-fiber diet. Increasing your fiber intake and taking a fiber supplement, if needed, may help ease bowel movements. The 4 Best Fiber Supplements of 2022, According to a Dietitian Not Enough Fluids Soluble fiber is the type that dissolves in water and includes plant-based pectin and gums that hold stools together Fiber and water work together to make stools that are easy to pass. If you aren't drinking enough water, there won't be enough in the gut for soluble fiber to absorb. When it comes to getting enough water, many experts will tell you to use thirst as a guide and to look for varied sources such as fruits, vegetables, herbal teas, juices, soups, and non-caffeinated beverages. According to the Institute of Medicine (IOM), you should consume no less than 15.5 cups of fluids per day from all sources if you are an adult male and 11.5 cups if you are an adult female. Factors like age, body weight, activity level, and certain health conditions may require you to increase or decrease your intake. If you aren't sure how much water is right for you, speak with your doctor. Recap Your body needs water to dissolve soluble fiber in the gut. Adult males should consume no less than 15.5 cups of water per day, while adult female should consume no less than 11.5 cups per day from all sources. Simple Tricks to Drink More Water Medications Your constipation may have nothing to do with fiber or water. In some cases, the drugs or supplements you take can alter the way that your body digests food. These include medications such as : Antacids Antidepressants Calcium channel blockers Diuretics Iron supplements Opioid drugs Parkinson's disease medications If you are on any of these and are constipated, let your doctor know. In some cases, the drug dose may be adjusted or the treatment changed. Stool softeners may also help ease the passing of stools. Lifestyle Issues Spending hours at your desk hunched over a keyboard or leading a sedentary lifestyle can slow digestion. By contrast, moving around helps stimulate the gut and speeds the passage of stools before too much water is absorbed. If you are stuck at a desk, get up and move every hour or so to improve your digestion. It also helps to exercise regularly. Even 30 minutes of low-impact activity every day, such as a brisk walk, will help. Make time to go to the bathroom if you feel the urge to go. Ignoring the urge can make constipation worse. You can also try getting up earlier to eat breakfast, which can promote bowel movements before your day really gets started. Recap Physical activity promotes the movement of stool through the intestines. Instead of sitting at your desk all day, get up and move every hour so. Regular exercise also helps. Tips for Having a Comfortable Bowel Movement Health Conditions Constipation can sometimes be a sign of an underlying health condition. Some of these can slow the movement of stools through the gut, while others reduce the level of digestive enzymes the body produces. Conditions linked to constipation include: Diabetes Diverticular disease Hypothyroidism (underactive thyroid gland) Inflammatory bowel disease (IBD) Irritable bowel syndrome (IBS) Multiple sclerosis (MS) Parkinson's disease Uterine fibroids Colon cancer In cases like these, constipation is usually treated with diet, exercise, laxatives, and/or stool softeners. The treatment of the underlying condition is also crucial. When to See a Doctor Having small stools from time to time is usually nothing to worry about. However, speak with a doctor if they last for longer than two weeks and you don't know why. If hard, pebble-like stools are accompanied by symptoms such as cramping, fever, nausea, vomiting, or rectal bleeding, see a doctor immediately. These could be signs of a more serious health issue. Summary Constipation with small, hard, pebble-like stools is generally a sign of a low-fiber diet. Other contributing factors including drinking too little water or having an inactive lifestyle. Certain medications and medical conditions can also cause constipation, even if you are active and consume plenty of fiber. If constipation lasts more than two weeks and has no known cause, speak with a doctor. A Word From Verywell The first thing some people do when they have constipation is reach for a laxative. This can be a problem for two reasons. Firstly, the practice can lead to laxative dependence in which you're only be able to go when you take the medication. Secondly, laxatives can mask the underlying cause of constipation, meaning it may go undetected until the condition becomes more serious. In the end, there is no such thing as "normal" chronic constipation. If you are struggling on a regular basis, see a doctor. Even if you are otherwise healthy, there are strategies beyond laxatives that can help. Was this page helpful? Thanks for your feedback! Gas pain? Stool issues? Sign up for the best tips to take care of your stomach. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit 9 Sources Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. 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Exercise therapy in patients with constipation: a systematic review and meta-analysis of randomized controlled trials. Scand J Gastroenterol. 2019 Feb;54(2):169-77. doi:10.1080/00365521.2019.1568544 Diaz S, Bittar K, Mendez MD. Constipation. In: StatPearls [Internet]. Updated July 26, 2021. Paré P, Fedorak RN. Systematic review of stimulant and nonstimulant laxatives for the treatment of functional constipation. Can J Gastroenterol Hepatol. 2014;28(10):549–57. doi:10.1155/2014/631740 By clicking “Accept All Cookies”, you agree to the storing of cookies on your device to enhance site navigation, analyze site usage, and assist in our marketing efforts. Cookies Settings Accept All Cookies