If you go to Gutsense.org, and read what the crazy Russian has to say about poop and all its possible variations, you'll get a very different picture than the people who just say, "more fiber, more water, more veggies".
He wrote a book called "Fiber Menace". It's hilarious. On the cover is a white cereal bowl with bright brass wood screws in it.
He says: you don't make wetter poop by drinking more water. Poop is wet because it's mostly bacteria.
If you poop little rocks, it's because your guts are nearly depopulated. It's called "dysbacteriosis" and you need to get the flora reestablished.
He says that fiber can form clots and clog up things, and that this is sometimes the cause of female problems, and also of prostate propblems -- the whole area is congested by compacted crap which takes a month to get out.
He points out (!) that poops are really made of bacteria (or should be), not just food residue from fiber. He points out that babies will poop several times a day, when they have not had a single speck of fiber in their lives.
He is willing to settle for type 4, but he prefers type 5 -- lots of little soft poops which come out with no effort.
Funny, people talk about more and more veggies (which gas me up something fierce) but they don't mention probiotics -- kim chee, apple cider vinegar, real live sauerkraut, well-made yogurt, kombucha. The more of these I use, the better things go.
If I more or less follow his ideas, I sometimes have the type 5, lots of little soft poops which comes out fast and effortlessly, without straining. If I have too many nuts (roasted filberts are my present temptation) I get the runs. If I have magnesium by mouth in any form, I get cramps and diarrhea. Essentially, all oral magnesium is Epsom Salts for me. If I eat those damned healthy veggies, especially the cooked cabbage family, I get bowel cramps and smelly gas. It's horrid. Healthy eating ........... I'll give you healthy eating! I think that people come in different types. Some do fine on 10 servings of veggies a day. I do better with some cheese, or meat, or eggs, or fish with almost everything, and only small servings of veg or salads. And I eat cabbage either raw (in moderation) or fermented. Cabbage soup ---- you wouldn't want to be in the same room with me, plus I'd be grumpy as all get out.
And I'm 64, and still have all the original equipment. I had to wait till 56 to lose the dratted period, but eventually it relents. Then it's nice to still have what was meant to be there. I used some progesterone cream, was all. Menopause was easy, a snap, really.