Reduce constipation with these 5 tips from a top gut health doctor

Thanksgiving is a time for indulging in delicious, hearty meals with family and friends. However, the aftermath of a Thanksgiving feast can often lead to digestive challenges, with constipation being a common issue. According to Dr. Daryl Gioffre, a gut health specialist and celebrity nutritionist, constipation affects 42 million Americans each day.

While it may be tempting to reach for laxatives to alleviate constipation, Dr. Gioffre warns against this approach. Laxatives can have harmful effects on the digestive system and overall health when used long-term. They can lead to dehydration, disrupt the gut microbiome, cause nutrient deficiencies, and trigger electrolyte imbalances.

Instead of relying on laxatives, Dr. Gioffre recommends natural ways to improve digestion and relieve constipation. Here are his top tips:

1. Increase fiber intake: Fiber-rich foods like quinoa, wild rice, sweet potatoes, root vegetables, and fermented foods can help promote healthy digestion and alleviate constipation. Dr. Gioffre suggests adding half a cup of fiber-rich foods to each meal, not exceeding one full cup per day.

2. Reduce inflammation: Plant-based foods like chia seeds, flax seeds, hemp seeds, avocado, and coconut oil can help lower inflammation in the gut and support digestive health. For those who consume animal products, wild-caught fish like salmon, mackerel, and sardines are also beneficial.

3. Add magnesium-rich foods: Magnesium is essential for relieving constipation and promoting healthy digestion. Leafy greens, green juice, and green smoothies are rich sources of magnesium that can help keep things moving in the digestive tract.

4. Stay hydrated: Hydration is crucial for softening stools and promoting regularity. Dr. Gioffre recommends drinking at least half your body weight in ounces of water each day to support optimal digestive function.

5. Keep moving: Physical activity, such as using a rebounder (mini trampoline), can stimulate bowel motility and improve circulation to aid in natural digestion.

If constipation persists for more than three weeks despite making lifestyle changes, it’s important to seek medical attention. Severe pain, blood in the stool, unexplained weight loss, or alternating constipation with diarrhea could indicate underlying conditions that require further evaluation.

By following these natural tips from Dr. Gioffre, you can gently improve digestion, relieve constipation, and support overall gut health. Remember, a healthy gut is key to overall well-being.