A top gut health doctor offers 5 tips to ease constipation after Thanksgiving.

On average, Americans consume between 3,000 to 4,500 calories during Thanksgiving meals, as estimated by the Calorie Control Council, with many of these calories coming from richer and heavier foods than usual.

Many people experience digestive problems after Thanksgiving, including constipation.

According to Dr. Daryl Gioffre, a gut health specialist, celebrity nutritionist, and founder of Alkamind in New York, 42 million Americans experience the condition every day, even outside of holidays.

He stated in a Planet Chronicle Digital video that the average individual carries between 5 and 15 pounds of impacted fecal matter in their gut.

Gioffre advises against using laxatives if things aren't moving as they should.

Using laxatives for extended periods can lead to severe damage to your digestive system and overall well-being, as he stated on Planet Chronicle Digital.

"By forcing water from your organs into the colon, stools are softened, but this process dehydrates your body, leaving vital organs such as your kidneys and brain underhydrated."

Gioffre stated that over time, relying on laxatives can lead to dependency, weakening the muscles in the intestines and making it harder for the body to have natural bowel movements.

He stated that laxatives can disrupt the gut microbiome, cause nutrient deficiencies, and trigger dangerous electrolyte imbalances.

The doctor imparted to Planet Chronicle Digital his leading natural strategies for restoring digestive health.

Incorporating these daily practices will help you gradually eliminate harmful substances and improve your gut health, he assured.

1. Increase fiber intake

Fiber is critical to digestive health, according to Gioffre.

The doctor stated that consuming more fiber-rich foods is similar to brushing the inner walls of our intestines, which will aid in removing constipation and achieving our desired outcome.

Constipation affects 42 million Americans each day.

Some of his recommended fiber-rich foods include quinoa, wild rice, sweet potatoes, root vegetables, and winter and spaghetti squashes.

The doctor recommended adding fermented foods like kimchi and sauerkraut to improve digestion by providing probiotics and enzymes.

Gioffre advises adding half a cup of fiber to each meal, but not to consume more than one full cup daily when planning fiber intake.

The doctor suggests an "internal shower shot" consisting of 6 ounces of water, 2 tablespoons of chia seeds, lemon juice, and a pinch of sea salt.

"Drinking this on an empty stomach will cause it to flow into every corner of your digestive system, aiding in detoxification and providing an "internal shower" effect."

2. Reduce inflammation

Gioffre warned that instead of old age, we ultimately succumb to inflammation.

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

"Being open is good, but inflammation is not."

Some foods that decrease inflammation are chia seeds, flax seeds, hemp seeds, avocado, and coconut oil.

Gioffre stated that these contain omega-3s and MCTs, which decrease inflammation, aid in gut lining repair, and facilitate digestive tract lubrication to alleviate constipation.

The doctor advises consuming wild-caught salmon, mackerel, trout, anchovies, and sardines for those who eat animal products.

On the Alkamind website, he provides a recipe for detox tea that contains turmeric, ginger, pepper, lemon, and his "Acid-Kicking Greens."

3. Add magnesium-rich foods

Magnesium is a nutrient that is commonly used to relieve constipation.

The fourth most common mineral in the body is the one that is most commonly deficient among Americans, according to Gioffre.

Gioffre stated that magnesium is crucial for digestion, brain health, and preventing constipation, but the typical American diet is deficient in it.

Eating foods rich in magnesium, such as leafy greens like spinach, kale, and chard, as well as green juices, smoothies, and soups, is advised by the doctor.

Gioffre explained to Planet Chronicle Digital that magnesium-rich foods can relax intestinal muscles, soften stools, and promote bowel movements, all while supporting a healthy gut microbiome.

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

He stated that a high-quality magnesium supplement can combat this deficiency and provide the body with the necessary support.

An Epsom salts bath or applying magnesium lotion to the skin are alternative options, he suggested.

4. Stay hydrated

The doctor advised Planet Chronicle Digital that hydration is "absolutely essential" for alleviating constipation and encouraging healthy digestion.

He stated that his mantra is to solve problems through dilution with water, which is crucial for softening stools and promoting regularity, yet 90% of us are chronically dehydrated.

"Just as a wilting plant needs water to survive, your body requires hydration to function optimally. Without sufficient water, your body may struggle and eventually die, but when properly hydrated, it can flourish."

Instead of taking medications and laxatives for constipation, he suggests drinking more water.

To maintain a healthy digestive system, consume at least half your body weight in ounces of water daily, as advised.

5. Keep moving

Movement is also key to promoting digestive health, Gioffre said.

He informed Planet Chronicle Digital that engaging in physical activity enhances blood circulation to your digestive organs and promotes intestinal movement.

A mini trampoline is one of his go-to, affordable exercises for easing constipation.

He stated that this low-impact exercise not only enhances circulation but also stimulates the digestive system, promoting natural movement.

"A drug-free approach to digestive health and constipation prevention involves both proper hydration and regular movement."

When to see a doctor

If your constipation persists for over three weeks despite making diet, hydration, and exercise changes, it's advisable to consult a doctor.

For more Health articles, visit planetchronicle.net/health

Gioffre advised seeking medical attention if experiencing severe pain, blood in stool, unexplained weight loss, or alternating constipation and diarrhea, as these may indicate serious underlying conditions requiring further evaluation.