How to Avoid Constipation Without Laxatives This Holiday Season

5 Tips to Relieve Constipation After Thanksgiving, From a Gut Health Expert

Thanksgiving meals are often loaded with rich, heavy foods, and the average American consumes 3,000 to 4,500 calories on the holiday, according to the Calorie Control Council. For many, this indulgence can lead to digestive issues, especially constipation.

Dr. Daryl Gioffre, a gut health expert and celebrity nutritionist, warns that overusing laxatives to resolve constipation can harm your digestive system. Instead, he offers five natural ways to improve digestion and alleviate constipation.

1. Boost Your Fiber Intake

Fiber is essential for a healthy digestive system, acting like a brush for the intestines to clear blockages.

• Recommended Foods: Quinoa, wild rice, sweet potatoes, root vegetables, and squashes (like spaghetti and winter squash).
• Probiotic Additions: Incorporate fermented foods like kimchi and sauerkraut to optimize digestion with natural enzymes.
• Quick Fix: Try an “internal shower shot” — mix 6 oz of water, 2 tablespoons of chia seeds, juice from one lemon slice, and a pinch of sea salt. Drink it on an empty stomach to gently detoxify your gut.

2. Reduce Inflammation

Chronic inflammation can slow down your digestive system. Focus on foods that lower inflammation and support gut health.

• Plant-Based Options: Chia seeds, flax seeds, hemp seeds, avocado, and coconut oil.
• Omega-3 Rich Fish: Wild-caught salmon, mackerel, sardines, and anchovies.
• Bonus Tip: Brew a detox tea with turmeric, ginger, black pepper, lemon, and greens to soothe inflammation.

3. Add Magnesium-Rich Foods

Magnesium is a natural aid for digestion and constipation relief, yet most Americans don’t get enough of it.

• Foods to Include: Leafy greens like spinach, kale, and chard, or beverages like green juice and smoothies.
• Additional Tips:
  • Take a magnesium supplement for extra support.
  • Relax in an Epsom salt bath or use magnesium lotion to absorb it through the skin.

4. Stay Hydrated

Hydration is key to softening stools and keeping your digestive system regular.

• Hydration Mantra: “Solution by dilution.” Drinking plenty of water keeps your body thriving.
• Tip: If you struggle with water intake, try adding a slice of lemon or cucumber to make it more appealing.

5. Keep Moving

Physical activity stimulates your digestive system and keeps things flowing naturally.

• Exercise Recommendation: Use a rebounder (mini trampoline) for low-impact activity that improves circulation and stimulates digestion.
• Simple Alternatives: Go for a walk, stretch, or practice yoga to promote gut health.

When to See a Doctor

If constipation lasts more than three weeks, despite lifestyle changes, consult a doctor. Seek medical attention immediately if you experience:

• Severe abdominal pain.
• Blood in your stool.
• Unexplained weight loss.
• Alternating constipation and diarrhea.

With these tips, you can naturally address post-Thanksgiving digestive discomfort and build a healthier, stronger gut over time.

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