Americans consume an average of 3,000 to 4,500 calories. Thanksgiving mealthe Calorie Control Council estimates — and much of that comes from foods that are richer and heavier than people typically eat.
For many, it can lead to Digestive challenges In the hours and days after Thanksgiving — with constipation at the top of the list.
Even outside of the holidays, the condition affects 42 million Americans every day, according to Dr. Daryl Giuffre, gut health specialist, celebrity nutritionist and founder of AlMind in New York.
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“In fact, the average person has anywhere from 5 to 15 pounds of impacted fecal matter 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 laxatives — but one doctor says that’s not a good idea. (iStock)
If things aren’t moving as they should, it can be tempting to reach for the laxatives — but Geoffrey cautions against that approach.
“When used long-term, laxatives can cause significant damage to your digestive system. Overall health” he told Fox News Digital.
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“They work by moving water from your organs into the colon to soften the stool, which causes your body to become more dehydrated and important organs like your kidneys and brain. is.”
Over time, it can lead to dependence, weaken the muscles in the intestines and make it harder for your body to have natural bowel movements, Geoffrey said.
Laxatives can also affect your gut microbiome, causing nutrient deficiencies and triggering dangerous electrolyte imbalances, he added.
“The average person has between 5 and 15 pounds of infected intestinal material in their intestines,” one doctor told Fox News Digital. (iStock)
The doctor shared his best natural tips for getting digestion back on track with Fox News Digital.
“Add these things on a daily basis,” she said, “and I promise it will help you slowly flush out the bad stuff and lead you to a healthier, stronger gut.” “
1. Increase fiber intake.
According to Geoffrey, fiber is important for digestive health.
“When we have high-fiber foods, it’s like cleaning the inner walls of our intestines — and that’s going to help us get rid of constipation and get where we want to go,” Dr. “
Constipation affects 42 million Americans every day.
Some of them suggested. Foods rich in fiber There are quinoa, wild rice, sweet potatoes, root vegetables, and squash such as winter squash and spaghetti squash.
“Add fermented foods like kimchi and sauerkraut for probiotics and enzymes that improve digestion,” the doctor adds.
When planning fiber intake, Gioffre’s guidance is to add half a cup per meal, no more than a full cup per day.
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The doctor also recommends what he calls an “internal shower shot,” which is a mixture of 6 ounces of water, 2 tablespoons of chia seeds, the juice of one lemon, and a pinch of sea salt.
“When you drink it on an empty stomach, it gets into all the little nooks and crannies of your intestines … and it will help you start detoxifying and gently give you an ‘internal shower’ effect.”
2. Reduce inflammation.
“At the end of the day, we don’t die of old age — we die of inflammation,” Geoffrey cautions.
The doctor compared the gut to a “big, hollow tube.”
“When it’s open, you’re good; when you’re swollen, you’re not good.”
Suggested fiber-rich foods include quinoa, wild rice, sweet potatoes, root vegetables, and squash such as winter squash and spaghetti squash. (iStock)
Some plant-based foods that reduce inflammation include chia seeds, flax seeds, hemp seeds, avocados, and coconut oil.
“They are packed with omega-3s and medium-chain triglycerides (MCTs), which reduce inflammation, help repair and lubricate the gut lining. Digestive system to ease constipation,” said Geoffrey.
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For those who eat animal products, the doctor recommends wild-caught salmon, mackerel, trout, anchovies and sardines.
He also offers a detox tea recipe on the Alcmind website, which includes turmeric, ginger, black pepper, lemon and his “acid-kicking greens.”
3. Include foods rich in magnesium.
Magnesium is a nutrient commonly used to relieve constipation.
“It’s the fourth most abundant mineral in the body, but the single largest deficiency in the American population,” Geoffrey said.
“Magnesium is a game changer for digestion, Brain health and fights constipation, yet is severely lacking in the standard American diet,” Geoffrey said.
The doctor recommends eating magnesium-rich foods, including green leafy vegetables like spinach, kale and chard, as well as green juices, green smoothies and green soups.
“These magnesium-rich powerhouses relax your intestinal muscles, soften stools and keep things moving, all while feeding your healthy gut bacteria,” Geoffrey told Fox News Digital. are.”
“Water is essential for softening stools and promoting regularity, yet 90 percent of us are dehydrated.”
A high-quality magnesium supplement can also combat this deficiency and give the body the support it needs, he added.
“You can also take an Epsom salts bath, which is magnesium sulfate,” or apply a magnesium lotion, she adds. to the skin.
4. Stay hydrated
Hydration is “absolutely important” to relieve and promote constipation. Healthy digestionthe doctor told Fox News Digital.
One doctor told Fox News Digital that hydration is “absolutely important” to relieve constipation and promote healthy digestion. (iStock)
“My mantra is to settle first – water is essential to soften stools and promote regularity, yet 90 percent of us are dehydrated,” he said.
“Think of your body like a wilting plant—when it’s dehydrated, it struggles and dies, but when it’s properly hydrated, it thrives.”
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Instead of turning to Medicines and laxatives For constipation, they recommend drinking more water.
“Drink at least half your body weight in ounces of water every day to keep your digestive system running smoothly,” he advises.
5. Keep moving
Movement is also key to promoting digestive health, Geoffrey said.
“Physical activity increases blood flow to your digestive organs and stimulates bowel movements,” she told Fox News Digital.
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One of their favorite, inexpensive exercises to relieve constipation is using a rebounder (mini-trampoline).
Movement is also key to promoting digestive health, Geoffrey said. “Physical activity increases blood flow to your digestive organs and speeds up bowel movements,” one expert told Fox News Digital. (iStock)
“This gentle, low-impact exercise not only improves circulation, but also stimulates digestion, which helps get things moving naturally,” she said.
“The combination of proper hydration with proper movement makes for a powerful, drug-free strategy to support digestive health and prevent constipation.”
When to see a doctor
If you suffer from persistent constipation that lasts for more than three weeks – even after making Lifestyle changes Such as improving diet, increasing hydration and exercise — a doctor’s visit is recommended.
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“You should also seek medical attention if you experience severe pain, blood in your stool or unexplained pain,” Geoffrey added. Weight lossor if constipation alternates with diarrhea, as these may indicate more serious underlying conditions that require further evaluation.”