Americans eat an average of 3,000 to 4,500 calories in a Thanksgiving meal. According to estimates from the Calorie Control Council And most of this comes from foods that are richer and heavier than the average person eats.
For many people, it can lead to digestive problems in the hours and days after Thanksgiving. with constipation being number one
Even outside of the holidays The condition affects 42 million Americans each day, according to Dr. Daryl Gioffre, a gut health expert. famous nutritionist and founder of Alkamind in New York
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“In fact, The average person will have 5 to 15 pounds of affected feces in their intestines,” he said in a video shared with Fox News Digital.
If things aren’t moving as they should It can be tempting to reach for a laxative. But doctors say this isn’t a good idea. (Istock)
If things aren’t moving as they should It may be tempting to reach for a laxative, but Gioffre cautions against this method.
“When used for a long time Laxatives can cause significant harm to your digestive system and overall health,” he told Fox News Digital.
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“They work by forcing water from your organs into the colon to soften the stool. This will cause the body to become severely dehydrated. And it dehydrates vital organs like your kidneys and brain.”
As time passes This can lead to dependency. Makes the muscles in the intestines weaker And it makes it harder for your body to have a natural bowel movement, Gioffre says.
“Laxatives can also disrupt your gut microbiome. causing malnutrition and induces dangerous electrolyte imbalances,” he adds.
“The average person has 5 to 15 pounds of affected fecal matter in their intestines,” doctors told Fox News Digital. (Istock)
Doctors shared their top natural tips for getting your digestive system back on track with Fox News Digital.
“Add these on a daily basis. And I promise it will help you gently get rid of the bad stuff. And it gives you a healthier, stronger gut,” he said.
1. Increase dietary fiber intake
Fiber is important for digestive health, according to Gioffre.
“When we eat foods that are high in dietary fiber, It’s like brushing the inside of your intestinal wall. And that will help us get rid of constipation and get to where we want to go,” the doctor said.
Constipation affects 42 million Americans each day.
Some recommended high-fiber foods include quinoa, wild rice, sweet potatoes, root vegetables, and squash, such as winter squash and spaghetti squash.
“Add in fermented foods like kimchi and sauerkraut. to add probiotics and enzymes that enhance digestion,” the doctor added.
When planning your fiber intake, Gioffre’s recommendation is to add half a cup per meal. But no more than one glass per day.
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The doctor also recommended what he called “Internal Shower,” which is a mixture of 6 ounces of water, 2 tablespoons of chia seeds, the juice of a wedge of lemon, and a pinch of sea salt.
“When you drink this on an empty stomach, It gets into the nooks and crannies of your intestines … and it helps you start detoxifying and gradually gives you an ‘inner bathing’ effect.”
2. Reduce inflammation
“After all, We don’t die of old age. But we die of inflammation,” warns Gioffre.
Doctors compare the intestines to “Big hollow pipe”
“Open and it’s OK. When it’s inflamed, it’s not as much.”
Recommendations for fiber-rich foods include quinoa, wild rice, sweet potatoes, root vegetables, and squash, such as winter squash and spaghetti squash. (Istock)
Some plant foods that reduce inflammation include chia seeds, flax seeds, hemp seeds, avocados, and coconut oil.
“These are packed with omega-3s and medium-chain triglycerides (MCT), which help reduce inflammation. Supports repair of the intestinal lining and lubricates the digestive tract to relieve constipation,” Gioffre said.
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For people who eat animal products Doctors recommend wild-caught salmon, mackerel, trout, anchovies and sardines.
He also offers a detox tea recipe on the Alkamind website that includes turmeric, ginger, pepper, lemon, and “Acid-Kicking Greens.”
3. Add foods rich in magnesium.
Magnesium is a nutrient often used to relieve constipation.
“It is the fourth most abundant mineral in the body. But it is the largest malnutrition in the American population,” Gioffre said.
“Magnesium is a game changer for digestion, brain health, and overcoming constipation. But the standard American diet is severely deficient in magnesium,” Gioffre said.
Doctors recommend eating foods rich in magnesium. This includes leafy greens such as spinach, kale and chard, as well as fruit and vegetable juices. green smoothie and green vegetable soup
“These magnesium-rich energy sources help relax your intestinal muscles. softens the stool and help things move together and feeding healthy gut bacteria,” Gioffre told Fox News Digital.
“Water is essential to soften stool and promote regularity, but 90% of us are chronically dehydrated.”
High quality magnesium supplements can also combat this deficiency and give the body the support it needs. he added
“You can also take an Epsom salt bath, which is magnesium sulfate,” he adds, or apply magnesium lotion to the skin.
4. Keep your body hydrated
Hydration is extremely important for relieving constipation and promoting good digestion, doctors told Fox News Digital.
Hydration is extremely important for relieving constipation and promoting good digestion, doctors told Fox News Digital. (Istock)
“My mantra is to solve problems by diluting them first. Water is essential to soften stool and promote regular stools, but 90% of us are chronically dehydrated,” he said.
“Think of your body like a withered tree. When it’s dehydrated It will struggle and die. But when properly hydrated It will grow.”
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Instead, turn to medications and laxatives to treat constipation. He recommends drinking more water.
“Aim to drink at least half your body weight in water each day to keep your digestive system running smoothly,” he advises.
5. Move on
Movement is also key to promoting digestive health, Gioffre says.
“Exercise increases blood flow to the digestive organs and stimulates bowel movements,” he told Fox News Digital.
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One of his favorite and worthwhile constipation relief exercises is using a rebound machine. (mini trampoline)
Movement is also key to promoting digestive health, Gioffre said. “Exercise increases blood flow to the digestive organs and stimulates bowel movements,” an expert told Fox News Digital. (Istock)
“Light exercise. This low-impact formula not only improves circulation, but also improves circulation. but also stimulates the digestive system It helps to make things happen. Move naturally,” he said.
“Combining proper hydration with regular movement creates an effective, drug-free strategy to support digestive health and prevent constipation.”
When to see a doctor
If you have been chronically constipated for more than three weeks. Even if you have made lifestyle changes, such as improving your diet. Increase moisture and exercise It is recommended to see a doctor.
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Gioffre added: “You should see a doctor if you have severe pain. There is blood in the stool or weight loss for no apparent reason or if constipation alternates with diarrhea This is because they may indicate a more serious underlying condition that requires further evaluation.”
