5 tips to alleviate constipation after Thanksgiving from a top gut health doctor

Americans devour an mean of 3,000 to 4,500 calories astatine Thanksgiving meals, according to estimates by the Calorie Control Council — and overmuch of that comes from foods that are richer and heavier than radical mightiness typically eat.

For many, that tin pb to digestive challenges successful the hours and days pursuing Thanksgiving — with constipation topping the list.

Even extracurricular the holiday, the information affects 42 cardinal Americans each day, according to Dr. Daryl Gioffre, gut wellness specialist, personage nutritionist and laminitis of Alkamind successful New York.

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"In fact, the mean idiosyncratic has 5 to 15 pounds of impacted fecal substance wrong their gut," helium said successful a video shared with Fox News Digital.

If things aren’t moving similar they should, it whitethorn beryllium tempting to scope for the laxatives — but a doc says this isn't a bully idea. (iStock)

If things aren’t moving similar they should, it whitethorn beryllium tempting to scope for the laxatives — but Gioffre cautions against that approach.

"When utilized long-term, laxatives tin origin important harm to your digestive strategy and overall health," helium told Fox News Digital.  

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"They enactment by forcing h2o from your organs into the colon to soften stools, which massively dehydrates your assemblage and leaves captious organs similar your kidneys and encephalon underhydrated."

Over time, this tin pb to dependency, weakening the muscles successful the intestines and making it harder for your assemblage to person earthy bowel movements, Gioffre said. 

"Laxatives tin besides disrupt your gut microbiome, origin nutrient deficiencies and trigger unsafe electrolyte imbalances," helium added.

"The mean idiosyncratic has 5 to 15 pounds of impacted fecal substance wrong their gut," a doc told Fox News Digital. (iStock)

The doc shared with Fox News Digital his apical earthy tips for getting digestion backmost connected track.

"Add these things connected a regular basis, and I committedness this volition assistance you mildly get the atrocious worldly retired and determination you into a overmuch healthier, stronger gut state," helium said.

1. Increase fibre intake

Fiber is captious to digestive health, according to Gioffre.

"When we person much fiber-rich foods, it's similar brushing the interior walls of our intestines — and that's going to assistance america region the constipation and get to wherever we privation to go," the doc said.

Constipation affects 42 cardinal Americans each day.

Some of his suggested fiber-rich foods are quinoa, chaotic rice, saccharine potatoes, basal vegetables, and squashes similar wintertime squash and spaghetti squash.

"Add fermented foods similar kimchi and sauerkraut for probiotics and enzymes that optimize digestion," the doc added.

When readying fibre intake, Gioffre’s guidance is to adhd fractional a cupful per meal, not to transcend 1 afloat cupful per day. 

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The doc besides recommends what helium calls an "internal ablution shot," which is simply a substance of 6 ounces of water, 2 tablespoons of chia seeds, the foodstuff from 1 citrus portion and a pinch of oversea salt. 

"When you portion this connected an bare stomach, it's going to spell into each the small nooks and crannies of your gut … and it's going to assistance you commencement to detoxify and mildly springiness you that ‘internal shower’ effect."

2. Reduce inflammation

"At the extremity of the day, we don't dice of aged property — we dice of inflammation," Gioffre cautioned. 

The doc compared the gut to a "big, hollow tube."

"When it's open, you’re good. When you're inflamed, not truthful good."

Suggestions for fiber-rich foods see quinoa, chaotic rice, saccharine potatoes, basal vegetables, and squashes similar wintertime squash and spaghetti squash. (iStock)

Some plant-based foods that little inflammation see chia seeds, flax seeds, hemp seeds, avocado and coconut oil.

"These are packed with omega-3s and medium-chain triglycerides (MCTs), which trim inflammation, enactment gut lining repair and lubricate the digestive tract to easiness constipation," Gioffre said. 

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For those who devour carnal products, the doc recommends wild-caught salmon, mackerel, trout, anchovies and sardines. 

He besides offers a look for detox beverage connected the Alkamind website, which includes turmeric, ginger, pepper, citrus and his "Acid-Kicking Greens." 

3. Add magnesium-rich foods

Magnesium is simply a nutrient that is commonly utilized to relieve constipation.

"It’s the 4th astir abundant mineral successful the body, but the biggest azygous deficiency successful the American population," Gioffre said.

"Magnesium is simply a game-changer for digestion, brain health and beating constipation, yet the modular American fare is severely lacking it," Gioffre said. 

The doc recommends consuming magnesium-rich foods, including leafy greens similar spinach, kale and chard, arsenic good arsenic greenish juice, greenish smoothies and greenish soups.

"These magnesium-rich powerhouses unbend your intestinal muscles, soften stools and support things moving, each portion feeding your steadfast gut bacteria," Gioffre told Fox News Digital.  

"Water is indispensable for softening stools and promoting regularity, yet 90% of america are chronically dehydrated."

A high-quality magnesium supplement tin besides combat this deficiency and springiness the assemblage the enactment it needs, helium added.

"You tin besides bash an Epsom salts bath, which is magnesium sulfate," helium added, oregon use magnesium lotion to the skin.

4. Stay hydrated

Hydration is "absolutely critical" for relieving constipation and promoting healthy digestion, the doc told Fox News Digital. 

Hydration is "absolutely critical" for relieving constipation and promoting steadfast digestion, a doc told Fox News Digital.  (iStock)

"My mantra is solution by dilution archetypal — h2o is indispensable for softening stools and promoting regularity, yet 90% of america are chronically dehydrated," helium said.

"Think of your assemblage similar a wilting works — erstwhile it lacks water, it struggles and dies, but erstwhile decently hydrated, it thrives."

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Instead of turning to medications and laxatives for constipation, helium recommends drinking much water. 

"Aim for astatine slightest fractional your assemblage value successful ounces of h2o each time to support your digestive strategy functioning smoothly," helium advised.

5. Keep moving

Movement is besides cardinal to promoting digestive health, Gioffre said. 

"Physical activity increases humor travel to your digestive organs and stimulates bowel motility," helium told Fox News Digital. 

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One of his favorite, cost-effective exercises for relieving constipation is utilizing a rebounder (mini trampoline). 

Movement is besides cardinal to promoting digestive health, Gioffre said. "Physical enactment increases humor travel to your digestive organs and stimulates bowel motility," an exprert told Fox News Digital.  (iStock)

"This gentle, low-impact workout not lone improves circulation, but besides stimulates the digestive tract, helping to get things moving naturally," helium said.

"Combining due hydration with regular question creates a powerful, drug-free strategy to enactment digestive wellness and forestall constipation."

When to spot a doctor

If you endure from persistent constipation that lasts for much than 3 weeks — adjacent aft making lifestyle changes similar improving diet, expanding hydration and workout — it’s recommended to spot a doctor. 

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Gioffre added, "You should besides question aesculapian attraction if you acquisition terrible pain, humor successful your stool oregon unexplained weight loss, oregon if constipation alternates with diarrhea, arsenic these could bespeak much superior underlying conditions requiring further evaluation."