Digestive Health What Causes Hard, Small, and Pellet-Like Stool By 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 Cathy Wong Medically reviewed by Medically reviewed by Jay N. Yepuri, MD, MS on March 25, 2020 facebook twitter linkedin 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 Review Board Jay N. Yepuri, MD, MS Updated on June 17, 2020 Print Table of Contents View All Table of Contents Fiber Fluids Medication Lifestyle Health Conditions When to See Your Doctor If you have small hard poop that passes in pieces shaped like pebbles, balls, or rabbit pellets, you may be wondering whether this type of stool falls within the normal range or whether it's something you should be concerned about. Small stool may mean that your diet is low in fiber, or you may have constipation for another reason. In some cases, small stool may be a sign of a medical condition. Here's a look at some causes of this type of poop. Illustration by Joshua Seong, Verywell Not Eating Enough Fiber The size of your stool is directly related to the amount of fiber and water you consume. Found in plant-based foods including vegetables, fruits, and whole grains, fiber adds bulk to your stool and is fermented by bacteria in your colon, forming a gel that keeps poop from breaking apart in pieces. If you get enough fiber in your diet, your stool should be soft, easy to pass, and formed. If your diet is low in fiber, your body makes a smaller amount of stool and it may be difficult to pass, hard, dark, or fragmented in tiny pieces. On average, adults consume 15 grams or less of fiber a day, far less than the recommended amount. According to the Institute of Medicine, the recommended daily intake is 38 grams of fiber for men and 25 grams for women under the age of 50. If you're over 50, the recommended intake is 30 grams for men and 21 grams for women. If you're not sure how much fiber you're getting, try keeping a food diary for a week. If you eat less than the recommended amount, upping your fiber intake may improve the frequency and consistency of your stool. Here are some fiber-rich foods to try: Lentils (15.6 grams per cup) Raspberries (8 grams per cup, raw) Green peas (7 grams per cup) Avocados (7.8 grams per half-cup) Chia seeds (5.5 grams per tablespoon) Oatmeal (4 grams per cup, cooked) Almonds (3.3 grams in 24) Ground flaxseeds (1.9 grams per tablespoon) Increase your intake of fiber gradually to avoid bloating and gas. Benefits of High-Fiber Foods Not Drinking Enough Fluids Fiber and water work together to make your stool easy to pass. If you aren't getting enough fluids, water in your intestines is absorbed into your system, making stool small, hard, and difficult to pass. When it comes to hydrating, many healthcare professionals advise that healthy people use thirst as their guide and look for varied sources of water such as fruits, vegetables, herbal teas, juices, soups, and other beverages. If you aren't sure how much water is right for you, ask your healthcare provider. Depending on factors like age, body weight, and medical conditions, some people may need to drink more and some people may need less than the recommended intake. Simple Tricks to Drink More Water Medication Medication that can result in constipation in some people include: Antacids Antidepressants Calcium channel blockers Diuretics Iron supplements Narcotic pain medication Parkinson's disease medication Lifestyle Spending hours at your desk hunched over your keyboard or leading a sedentary lifestyle can slow digestion. To combat prolonged sitting and physical inactivity, get up and move around or take a brief walk every hour. Regular gentle exercise helps to improve the movement of stool through the digestive tract. As a general goal, strive for at least 30 minutes of physical activity most days. Make time to go to the bathroom when you feel the urge. Ignoring the urge can worsen constipation. You can try getting up a bit earlier to eat breakfast, which can encourage bowel movements. Avoid pushing or straining when you're on the toilet. Tips for Having a Comfortable Bowel Movement Certain Health Conditions Although small stool is often the result of a lack of fiber or fluids, in some cases, it may be a sign of an underlying medical problem. Some medical causes of constipation include: Hypothyroidism Inflammatory bowel disease Depression Diabetes Irritable bowel syndrome (IBS) Multiple sclerosis Parkinson's disease Uterine fibroids Cancer A small number of people with constipation or thin stools have an underlying condition that compresses or narrows the colon or rectum, such as colon polyps, diverticulitis, inflammatory bowel disease, or colon cancer. When to See Your Doctor Having small stools from time to time is usually nothing to worry about. If you notice that your small stools last longer than one to two weeks, however, or are accompanied by other symptoms, you should consult your doctor. If you have nausea, vomiting, or abdominal pain and haven't been able to pass stools, you should seek medical attention immediately. A Word From Verywell Passing poop that looks like nuggets, small pieces, rabbit pellets, or balls from time to time is usually normal. If your diet is the culprit, eating more fiber-rich foods and staying hydrated can often help you get back on track, although it may take a few days before you notice an improvement. If you're considering making any diet or lifestyle changes, speak to your doctor before making any major changes to your routine. 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 Article Sources Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Lambeau KV, Mcrorie JW. Fiber supplements and clinically proven health benefits: How to recognize and recommend an effective fiber therapy. J Am Assoc Nurse Pract. 2017;29(4):216-223. doi:10.1002/2327-6924.12447 Nelson AD, Camilleri M. Opioid-induced constipation: advances and clinical guidance. Ther Adv Chronic Dis. 2016;7(2):121-34. Andrews CN, Storr M. The pathophysiology of chronic constipation. Can J Gastroenterol. 2011;25 Suppl B:16B-21B. Additional Reading Institute of Medicine. 2005. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Washington, DC: The National Academies Press. doi:https://doi.org/10.17226/10490. National Digestive Diseases Information Clearinghouse. Constipation. https://www.niddk.nih.gov/health-information/digestive-diseases/constipation. US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory. USDA National Nutrient Database for Standard Reference, Release 28.