Americans often consume a large number of calories during Thanksgiving meals, ranging from 3,000 to 4,500, according to the Calorie Control Council. This can lead to digestive issues, with constipation being a common problem. Dr. Daryl Gioffre, a gut health specialist, warns that 42 million Americans are affected by constipation each day.
While it may be tempting to reach for laxatives to relieve constipation, Dr. Gioffre advises against this approach. Long-term use of laxatives can have harmful effects on the digestive system and overall health. They can cause dehydration, weaken intestinal muscles, disrupt the gut microbiome, and lead to nutrient deficiencies and electrolyte imbalances.
Instead of relying on laxatives, Dr. Gioffre recommends natural tips to improve digestion. Increasing fiber intake is crucial for digestive health. Fiber-rich foods like quinoa, wild rice, sweet potatoes, root vegetables, and fermented foods like kimchi and sauerkraut can help alleviate constipation. The doctor also suggests an “internal shower shot” made with water, chia seeds, lemon juice, and sea salt to detoxify the gut.
Reducing inflammation is another key aspect of promoting gut health. Plant-based foods like chia seeds, flax seeds, hemp seeds, avocado, and coconut oil can help lower inflammation and support gut lining repair. Magnesium-rich foods such as leafy greens and green juices can also aid in relieving constipation.
Hydration plays a critical role in maintaining healthy digestion. Dr. Gioffre emphasizes the importance of staying hydrated to soften stools and promote regularity. Aim to drink at least half your body weight in ounces of water each day to keep your digestive system functioning smoothly.
In addition to hydration, movement is essential for promoting digestive health. Physical activity increases blood flow to the digestive organs and stimulates bowel motility. Dr. Gioffre recommends using a rebounder as a cost-effective exercise to relieve constipation and improve circulation in the digestive tract.
If persistent constipation continues for more than three weeks despite lifestyle changes, it is advisable to seek medical attention. Severe pain, blood in the stool, unexplained weight loss, or alternating constipation with diarrhea may indicate more serious underlying conditions that require further evaluation.
By following these natural tips from Dr. Gioffre, individuals can improve their digestion, relieve constipation, and support overall gut health. Remember to prioritize fiber intake, reduce inflammation, consume magnesium-rich foods, stay hydrated, and keep moving to maintain a healthy digestive system.
