Thanksgiving is about one thing, and one thing only: indulgence. Well, not entirely, but that has been the primary focus of the holiday for many, many years. As such, many people feel bloated after cramming as much turkey, stuffing, mashed potatoes, Brussels sprouts, sweet potatoes, green bean casserole, Mac n cheese, and more on their plates. It makes sense that people would feel sluggish and bloated after consuming upwards of 3,000 calories in one meal. 

It’s no secret that people are eager to feast on Thanksgiving. Although the food, company, football, and family bickering is wonderful, the day can be quite taxing on the digestive system. Fear not, though, because we have some helpful tips that can promote better digestion on the big day. The day is about love and gratitude, and you should not feel any stress, especially digestive stress, during the festivities. Continue reading to learn about five tips that aid digestion. 

Stay Hydrated

Just so everyone is clear, you should always drink water throughout the day. It is an integral step to preventing dehydration, but it also helps regulate bowel movements by encouraging better digestive function. Many studies indicate that inadequate hydration increases the risk of obesity or elevated body mass index (BMI). On the morning of Thanksgiving, start your day with a tall glass of lemon water to help increase the production of hydrochloric acid (HCL). Stomach secretions are made up of HCL and digestive enzymes that help the body digest and absorb nutrients from food. 

Movement

You need to move if you want things to move, if you catch our drift. Finding the right movement for your body can help you avoid joint pain, improve cardiovascular health, and improve digestion. One of the easiest things to do to promote better digestion at the big meal is to take a walk with family or friends about 15 minutes after eating. Research shows that daily walking can help reduce bloating, balance blood sugar after a meal, and aid the digestive process. If you want to avoid bloating the night of Thanksgiving, consider doing a quick yoga session, as certain poses, such as bridge pose, child’s pose, supine twist, and camel pose, can help the digestive process. 

Consider A Probiotic

Your gut microbiome is home to trillions of microbes that are necessary for digestion, immune function, and overall health. These microbes aid in the absorption of essential nutrients, in addition to helping the body break down food. When you have a higher presence of good bacteria in the gut, your digestive system functions better, and you feel better. Probiotics can help ease the discomfort that comes with bloating and gas. Just remember that every person is different, so the probiotic you take may not be right for someone else. Keep in mind that you can also enjoy probiotic foods, such as kimchi, miso, natto, kombucha, sauerkraut, and more. 

Eat Mindfully

This is easier said than done on a day of indulgence. Most people look forward to specific Thanksgiving dishes all year, which makes self-control that much more difficult. Not to mention, everyone around you is most likely piling on the food. In order to support digestion, try your best to practice mindful eating habits during the Thanksgiving feast. To do this, chew your food  slowly, savor each bite, and take breaks between servings. As a quick reminder, you can enjoy your favorite foods, but consider avoiding other ones that you don’t care about to avoid extra carbs and calories. 

Eat A Fiber-Rich Breakfast

Believe it or not, what you eat to start your day can set your digestion up for success. A lot of people try not to eat anything all day leading up to the giant meal. The idea behind that strategy is to enter the meal on empty in order to cram as much food in the belly as possible. Well, that doesn’t do your digestive system any good, to be honest. Set yourself up for better digestion by enjoying a fiber-rich breakfast, which will most likely encourage a bowel movement prior to the big meal. Enjoy a fruit and vegetable smoothie, a bowl of oatmeal, overnight oats, chia pudding, and smoothie bowls. 

We hope you enjoy yourself on Thanksgiving and that you keep these useful digestive tips in mind. Don’t overthink it! 

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Pooping is something everyone does on a daily basis, ideally once or twice per day, but nobody wants to talk about it. We love to talk about it! If you aren’t eliminating on a regular basis, then something is going on, be it poor eating habits, insufficient exercise, stress, or a digestive problem. Whatever the case may be, it can be quite frustrating (and painful) if you cannot poop.

According to available data, constipation affects 18% of adults in the United States. It is a common issue that people of all ages can experience and it has various causes. Lack of fiber, delaying bowel movements, traveling, certain medications, and hormonal changes can all cause constipation. It can also be a symptom of other health conditions and some common symptoms include:

• Fewer than three bowel movements per week
• Hard, dry, or lumpy stools
• Straining during bowel movements
• Bloating or abdominal pain
• Feeling like you still need to eliminate after using the toilet

What you eat can have a big impact on digestive function. Certain foods can also help you improve symptoms of constipation. Foods that are naturally rich in fiber, fluids, and natural laxatives can make stool easier to eliminate. Enjoy the following foods to help stimulate bowel movements. 

Mangos

The mango is a juicy, tropical fruit that is a staple in many smoothie, dessert, and salad recipes. You can also cube it up to use it as a topping for acai bowls or chia pudding recipes. According to several studies, mangos can aid with constipation relief. Mangos are naturally rich in fiber, which adds bulk to stool, allowing it to move more easily through the digestive system. One study found that participants who ate 300 grams of mango (about one to two mangos) per day over four weeks saw an improvement in constipation. 

Kiwi

As a vitamin C superstar, kiwi is an excellent fruit to help boost immune function. It may also be an effective constipation remedy, as it is naturally rich in soluble and insoluble fiber. Soluble fiber helps optimize gut microbiome, while insoluble fiber helps maintain regular bowel movements, but you can click here to learn more about the difference between them. Several studies indicate that kiwis work to improve complete spontaneous bowel movements (CSBMs), bowel habits, and transit time. Researchers attribute the constipation relieving abilities to the fiber content in kiwis. Another study found that eating two kiwis per day can reduce abdominal discomfort and improve constipation. 

Figs

These soft, sweet, fruits are not for everyone, but they do help relieve symptoms of constipation. They are less popular than apples and prunes for improving bowel movements, but studies show that fig paste can improve transit time and stool consistency. One study monitored people with irritable bowel syndrome (IBS) who ate four dried figs per day reported a decrease in symptoms of constipation, including hard stools, compared to those who ate a placebo. 

Apples

According to surveys, apples are the most consumed fruit in the United States. They are naturally rich in pectin, a type of soluble fiber that works to improve the transit time of food in the digestive system. Pectin helps to absorb water in the digestive tract, which creates larger, softer stools that are easier to eliminate. Researchers note that supplementing with pectin can increase colon transit time and decrease constipation symptoms. 

Prunes

Potentially one of the most effective constipation remedies, prunes are rich in fiber and sorbitol, making them a natural laxative that can stimulate bowel movements. Studies indicate that prunes significantly improve stool consistency and increase the number of CSBMs when compared to psyllium, another form of soluble fiber that is occasionally used as a laxative. 

Psyllium

To round out the list of foods that help you poop, we have psyllium. Psyllium can come in husk or powder form, and supplement manufacturers use it in laxatives because it increases the bulk of stool. It does this by drawing in water to ease the passage of stool. According to several studies, psyllium can reduce straining, improve stool frequency and consistency, and reduce stomach pain. Although psyllium isn’t as effective as prunes, it is a natural laxative to experiment with if you have a prune allergy. 

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Fall is in full swing, which means we are in peak apple season! A fresh apple is crisp, tart, sweet, and juicy, making for a great snack or salad addition, smoothie star, or dessert component. Apples, besides being delicious, are undeniably good for you, as they contain essential nutrients, specifically fiber. One medium apple contains about four grams of fiber, according to nutritional data. 

Fiber is a good thing, right? Well, the high-fiber content can make apples difficult to digest. In this article, we will explain why they are hard to digest and how long they take to digest. We’ll also explain what to do if your stomach hurts after eating apples. 

Apples Are High In Fiber

As previously mentioned, apples are great sources of fiber. Fiber brings a host of health benefits, such as reducing LDL cholesterol levels, regulating bowel movements, and keeping you full. If you consume a good amount of fiber in your diet, apples may not cause digestive discomfort. Increasing your dietary fiber intake too quickly, or eating a lot of fiber all at once (such as a couple apples), may cause gas, bloating, constipation, or abdominal cramps. 

Apples Are High In Fructose

Fructose, also known as fruit sugar, can be hard on the digestive system for some people. The fructose in apples can increase the risk of bloating and general stomach pain, especially if you eat a lot of apples at once. The Cleveland Clinic reports that people with irritable bowel syndrome (IBS) may be particularly sensitive to the fructose in apples. If you have IBS or fructose sensitivity, you may get diarrhea if you eat fruits that are high in fructose, such as cherries, apples, and peaches. Fructose is actually the reason why apple juice can cause diarrhea, especially in children who drink it in large amounts. 

Foods that are rich in carbohydrates or sugar, like apples, tend to stay in the stomach for about 30 to 60 minutes. That all depends on the person’s digestive system, though. It can take anywhere from 40 to 120 minutes after those initial 30 to 60 minutes for food to move through the intestines. Additionally, it can take up to several hours before it becomes waste. If you have digestive issues, consider the following if you want to make apples easier to digest.

Cook Them

By cooking apples, you can break down their nutrients, which can make them easier to digest than raw apples. Cooking apples is one of the best ways to enjoy them without experiencing gas or bloating. Applesauce and cooked apples without peels are often recommended for people after dealing with a recent stomach bug. 

Peel Them

Regarding fiber, there is soluble and insoluble fiber (click here to learn the difference). Apples contain soluble fiber in the flesh and insoluble fiber in the skin, according to nutritionists. If you want to decrease the amount of fiber in your apple, you can peel it before eating it. That may help reduce the side effects of eating too much fiber at once, which can include bloating, gas, and diarrhea. 

Watch Your Portions

This tip is especially important if you have IBS, a fructose sensitivity, or you usually get diarrhea after eating apples. Try to limit the amount you eat per day, keeping in mind that a serving size is one medium apple. Eating more than one medium apple per day could potentially cause digestive discomfort. If you notice pieces of undigested apple in your stool, you may have eaten too much and the body was unable to break it down. 

If you want to enjoy apples without experience severe digestive issues, consider the following tips:

• Go for a walk if your stomach hurts after eating apples, or engage in some gentle movement to aid digestion. Health experts note that exercise is a tried-and-true remedy for gas and bloating because movement helps to get things moving.
• Drink plenty of water when you eat foods that contain a lot of fiber. The Cleveland Clinic notes that you should drink 11.5 and 15.5 eight-ounce cups of water per day, in addition to eating water-rich foods, to stay hydrated. Water helps things move through the gut, which can help you avoid complications that result from too much fiber. 
• Boil some water and get out a few different herbal teas, such as chamomile, peppermint, and ginger. These teas work to soothe bloating and gas, but keep in mind that some of them can make bloating worse, especially if you have acid reflux.

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Some people do not like to discuss poop, especially at the dinner table. We are all about it, folks, no matter the time or place. Your poop can inform you about what’s going on inside your body, so it can be useful to learn what different colors mean. Generally speaking, poop is light to dark brown, but it does come in different colors. It’s possible to see bowel movements that are yellow, green, black, orange, and white. 

It is not unusual to see different colors in your stool, according to gastroenterologists. Different colors usually result from what you eat, such as vibrantly colored produce or foods that contain dyes. Although different colors can be normal, frequently colorful poop may indicate a severe health condition. Tan-colored poop, for example, can indicate a liver, gallbladder, or pancreas problem. Continue reading to learn more about stool colors and what they mean. 

What Is Normal Stool? 

Typically, stool is dark or light brown, but health experts consider all shades of brown as normal stool color. It is not uncommon for stool to change color, especially if you eat a lot of green vegetables, beets, or carrots. If your poop turns color because of a health condition, though, you have to address the underlying cause. Adjusting your diet may be a great place to start. 

The Meaning Of Poop Color

We may not have the answer to the meaning of life, but we can help with the color of your poop. Color changes are often due to the foods you eat, but brown is usually the norm. Brown is associated with the natural breakdown of bile in the gastrointestinal tract. The liver secretes bile and assists the body with the breakdown of fat. If your poop isn’t brown or green, you may want to take a closer look as to why that is. If you notice a change in color or consistency, or you are worried about a color with accompanying symptoms, reach out to your healthcare provider. 

Orange Poop

There are a few causes of orange stool, the most common of which include:

• Diet: Eating a lot of foods with beta-carotene can color your stool orange. Beta-carotene is a carotenoid that gives orange food its color. Carrots, pumpkins, cantaloupe, sweet potatoes, and butternut squash contain lots of beta-carotene. Orange soda and candy can also cause orange stool. 
• Medications: Antacids and antibiotics that contain aluminum hydroxide can cause stool to turn orange in color. 
• Liver health: If your liver doesn’t produce enough bile, you may excrete orange poop. That said, liver problems usually cause white or tan-colored stool. 

Green Poop:

Green-colored stool may have to do with your diet, or how quickly food moves through your digestive tract. Some possible causes may include:

• Dumping syndrome: This is characterized by food moving too quickly from the stomach to the small intestine. This is very common after stomach or esophageal surgery. Gut motility may also be the problem because food is passing through the digestive tract too quickly for bile to turn stool brown. 
• Diet: Green stool may very well be from eating a lot of leafy green vegetables or a dish with green dye. You may even see bits of some vegetable roughage in your stool, such as kale. 

Yellow Poop

Yellow stool, or mustard-colored stool, is very common and normal in infants, especially breastfed infants. Adults can notice yellow stool in certain instances, though, such as:

• Diet: Just as with every other color mentioned so far, certain foods can color your stool yellow. Foods that are high in fat may also cause stool to appear pale yellow. 
• Giardiasis: This is a parasitic infection caused by Giardia lamblia, which is typically contracted after consuming contaminated water. This parasite also exists in stool or soil. Other symptoms may include abdominal pain, fever, headache, and vomiting. 
• Celiac disease: This autoimmune disorder, which is triggered by gluten, damages the small intestine. Stool can appear yellow, oily, and greasy on occasion. Following a gluten-free diet is usually the best plan of action to help restore stool to normal color. 

Black Poop

Black-colored stool in babies can be a sign of eating too many foods like blueberries. It can also indicate a more serious health problem and may require medical attention if stool is tar-like. Possible causes include:

• Diet: Eating too many blueberries, lots of blood sausage, or black licorice may turn stool black, but the consistency will remain the same. 
• Bleeding: Black-colored stool can indicate bleeding in the upper gastrointestinal tract, including the stomach or beginning of the small intestine. Blood in that area can also give stool a tar-like consistency, which may stem from ulcers, sores, or tumors. 
• Supplements: Activated charcoal, iron supplements, and even Pepto-Bismol can cause black stool, on occasion. 

Red Poop

Some foods, such as beets or red gelatin can cause reddish poop. A bright red color, however, typically indicates bleeding in the lower part of the digestive tract. Health conditions that may cause gastrointestinal bleeding include:

• Proctitis
• Anal fissure
• Diverticular disease
• Hemorrhoids
• Inflammatory bowel diseases (IBDs), such as Crohn’s disease
• Cancer
• Infection

White Or Tan Poop

Tan poop is usually caused by a problem with the biliary system, which includes the liver, pancreas, and gallbladder. The liver produces bile, which is a yellowish-brown substance that is stored in the gallbladder. When bile is released into the stomach, it helps break down fats from various foods you eat. Bilirubin, a compound in bile, gives stool the signature brown color. A lack of bile, and ultimately a lack of bilirubin, can result in stool that is tan or white. Several healthy conditions can also reduce the amount of bile, such as:

• Biliary cirrhosis
• Cysts
• Gallstones
• Alcoholic hepatitis
• Biliary stricture
• Sclerosing cholangitis
• Structural defect
• Tumors
• Viral hepatitis

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It shouldn’t come as a surprise that you have to move if you want to get things moving. A recent research review found that exercise can improve symptoms of constipation. Separate research linked regular exercise to significant relief from symptoms of irritable bowel syndrome, including constipation. If you are struggling to get things moving, movement may be one of the best and easiest solutions.

As a quick note, a single exercise session isn’t the answer to your digestive problems. It may also not trigger an immediate run to the restroom. Researchers note that the digestive benefits of exercise are the greatest in the long term. How does that work, exactly? Well, regular exercise reduces the amount of time it takes for food to move through the digestive tract. The reduction in time means that the body has less opportunity to absorb water content from stool as it passes through the gastrointestinal tract. Simply put, hydrated stool passes much more easily than hard, dry stool. 

At this time, researchers do not fully understand how exercise activates gut motility. The belief is that there are mechanical and chemical routes at play. Mechanical mechanisms include physical pressure on and twisting of the intestines. Changes in blood flow are also mechanical mechanisms. Chemical ones include the increase in digestive enzymes or hormone release. Read on to learn which exercises are the best to ease constipation. 

Core Exercises

Think of your core like a housing unit for the body’s organs, including the gastrointestinal system. The Harvard Medical School suggests that the strength and function of core muscles play an integral role in motility. Their contractions increase the pressure throughout the abdominal cavity, which helps to push things through. The strong the muscles are, the more contractions there are to promote digestion. Bending and twisting the torso also puts more pressure on the intestines. Additionally, planks and plank variations can increase intra abdominal pressure from the muscle contractions, which can stimulate the intestines. 

Running

Are “runner’s poops” a real thing? Gastroenterologists suggest that running can stimulate bowel movements during or immediately after hard runs. The mechanism at play, as per study findings, is a lack of blood supply to the large intestine, or ischemia. Exercise can improve blood flow to the intestines in the long term, but running can route blood away from the digestive system and to working muscles. while engaged in the workout. Running is also a high-impact exercise, which jostles the intestines, potentially stimulating contractions. Finally, the secretion of specialized hormones and digestive enzymes in the digestive tract may further enhance the movement of stool through the intestines. 

Yoga

Yoga is a form of exercise that affects blood flow to the intestines because it involves a lot of bracing, bending, folding, and twisting. All of that core mobility taps into the parasympathetic nervous system and encourages the “rest and digest” state. By lowering your stress levels, or your fight-or-flight response, you calm the body and focus on relaxation, which helps to better prime the body for digestion. According to several studies, certain yoga postures may help relieve constipation in people with irritable bowel syndrome. 

Light Cardio

You shouldn’t have to push to eliminate, or push the body too much to promote bowel movements. Light cardio, such as walking, biking, or aqua aerobics, can help promote regularity. The main goal is to elevate the heart rate enough to stimulate the gastrointestinal tract without causing a dramatic shift in blood flow away from the digestive system. Health experts recommend 150 minutes of light aerobic activity per week, but those minutes don’t have to be structured exercise. Gardening, active commuting, household chores, and more are all beneficial for your digestive health.

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Irritable Bowel Syndrome, also known as IBS, is a lot more common than you think! It affects 10-15% of the global population.

Chapters:
0:00 Intro
0:35 What does Irritable Bowel Syndrome cause?
1:10 Men are more likely to get IBS than women.
2:01 What percent of people have IBS worldwide?
2:45 Outro

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Constipation is defined by a person who has not had bowel movement in a few days. Lacking bowel movements while on a trip is referred to as vacation constipation or travel constipation. This can be highly inconvenient and uncomfortable, and it is usually brought on by alterations to your normal routine. Drinking less water, eating meals at odd times, and other alterations can mess up your digestive system and back you up.

What Causes Constipation?

There are several things that can cause constipation. Sometimes, more than one cause at a time is backing you up. The following causes can result in constipation:

• Functional gastrointestinal disorders (IBD or IBS)
• Not going to the restroom when you feel the urge
• Certain vitamins or medications
• Reduced physical activity
• Lack of fiber in your diet 
• Not drinking enough water
• Slow stool movement through the colon

What Causes Travel Constipation?

It is possible for the same causes of regular constipation to cause travel constipation. There are usually other factors at play, though, some of which include:

• Your bowels have not adjusted to your destination
• Changes in the size and timing of your meals
• Increased time spent sitting
• Lack of hydration
• Travel-related stress that affects digestion
• Your sleep schedule is off, due to changing time zones
• The long journey on a plane or road trip limited access to comfortable bathrooms
• Jet lag affects the body as it crosses time zones
• Changes in your exercise routine

If you take the right steps, you can avoid travel constipation and stay regular, wherever your plans take you. Continue reading for tips on how to stay regular while traveling.

Listen To Your Body

This is the first rule to follow because you should go when you feel the urge to go. Ignoring this urge can lead to travel constipation very quickly. If you ignore your body’s urge to eliminate, the stool material stays in your rectum and gets harder. The harder the stool, the harder it is to pass. If you don’t feel comfortable using a public restroom for a bowel movement, try listening to music in your headphones to help you relax and let go. Do your best not to strain! If you can’t eliminate after sitting on the toilet for five to 10 minutes, get up and try again later. 

Move, Eat, And Drink Water At Your Destination

How often your move and what you put in your body dictate how easily and regularly you have bowel movements. Consuming the right foods, drinking enough water, and moving your body can help you avoid constipation during your trip. You don’t have to hit the hotel gym or do HIIT workouts in your room; rather, walking from point A to point B can encourage elimination. Sip water throughout the day, but be mindful of water sources depending on where you’re traveling. Try to incorporate fiber-rich foods, including vegetables, oatmeal, fruits, and legumes into your meals, while also indulging in local delicacies. 

Eat A Good Breakfast

It can be tempting to avoid breakfast while you are on vacation because you either want to sleep in or get the day started. Most people tend to have a bowel movement in the morning, and you’ll enhance that natural urge by consuming a healthy, fiber-rich breakfast. Try to eat a balanced meal and avoid meals that are starch- or protein-heavy. You should, however, consume foods that are rich in healthy fats because they help stimulate the release of hormones that trigger the urge to have a bowel movement.

Drink Lots Of Water

It is very common for people to exert a lot of energy or sweat while traveling, especially in warmer climates. Despite that, it is very common to avoid water, or only drink it when necessary. If you feel that you need water, you are already in a mild state of dehydration. If the body doesn’t have enough fluids, it draws water from fecal matter in the intestines to compensate. That can make stools hard and difficult to pass. While traveling, make a conscious effort to drink plenty of fluids, including water and electrolytes. Regarding fluids, not all fluids are kind to your bowels, such as milk, which has a reputation for causing constipation.

Try To Stay On A Schedule

If you are like most people, then you have your bowel movements narrowed down to a time of day. The body’s internal clock determines hunger, sleep, bathroom needs, and other life patterns. If you keep your body on a consistent schedule, you will help your bowels out a great deal. Whenever possible, make sure you have enough time for a relaxed bathroom visit. That will take less pressure off you and give you a similar bathroom experience to the ones you usually have at home.

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According to the National Institutes of Health (NIH), constipation is one of the most commonly reported health problems. The data suggests that about 16% of U.S. adults and one in three adults over age 60 experience constipation. Although there are over-the-counter medications available to treat constipation, not all of them are safe for everyone. That is why many people decide to turn to natural laxatives to encourage bowel regularity. 

Who Can Benefit From Natural Laxatives?

There are many laxatives available to help people who frequently experience constipation. Herbal teas, detox tinctures, pills, enemas, and more work in various ways to achieve the same result: elimination. Some laxatives are stimulant agents, while others are bulking agents or osmotic products. Natural laxatives, however, get the job done without the unpleasant side effects of over-the-counter products. 

Although over-the-counter laxatives may get the job done in the short term, they don’t fix underlying digestive issues. They may even make the body dependent on them in order to use the restroom. That is why health experts encourage people to eat more fruits and vegetables, whole grains, legumes, and lots of water. Additionally, it is beneficial to get sufficient sleep and practice relaxation techniques to reduce stress. If you need help promoting regular bowel movements, the following foods may be your ticket to long-term regularity. 

Water

Water is life and the benefits of drinking it are legendary. The kidneys and liver require water to operate effectively and efficiently, as these organs require water to clean the blood, produce urine, and help the body get rid of waste. If you don’t drink enough water, your risk of constipation or poor digestion is much higher. Keep things moving by drinking half your bodyweight in ounces of water every day. If you weigh 150 pounds and divide that by two to get 75, you should be drinking 75 ounces of water per day. 

Chia Seeds

Known for their omega-3 and fiber content, chia seeds have an ability to absorb water in the gastrointestinal tract. Because of that, chia seeds work similarly to a laxative. They combine with liquid to form a gelatinous substance that moves easily through the digestive tract. Make sure to enhance your fluid intake when you consume more chia seeds. Try to soak the chia seeds before adding them to a recipe or smoothie for maximum benefits. Place them in a 1:10 ratio of chia to water, let them sit for 30 minutes, and then add that to the smoothie. 

Leafy Greens

If you want to consume various vitamins, minerals, protein, fiber, and antioxidants while promoting optimal digestion, eat more leafy greens. Not only do leafy greens provide a lot of fiber, but they also contain plenty of magnesium. Magnesium is an electrolyte that naturally and safely softens stool, drawing water in from the gut. Without enough magnesium in the body, it is difficult for stool to move easily through the digestive tract. Magnesium also relaxes muscles in the digestive tract, helping you pass stools more easily. 

Coconut Water

As a quick note, make sure that you purchase 100% coconut water. A lot of coconut water varieties contain excess or added sugars, artificial colors and flavors, and other preservatives. Opt for pure coconut water for the best nutritional benefits. Coconut water can help you maintain healthy electrolyte levels, helping to clear out the urinary tract. Coconut water is a great option for some people who experience constipation because it helps loosen stools, making elimination easier. 

Fiber

If you want to eliminate with ease, you need to consume more fiber. One meta-analysis found that dietary fiber increased stool frequency in patients with constipation. Ideally, you should consume between 25-40 grams of fiber per day, with adult men requiring a little more than women and smaller individuals. Get your fiber from whole, unprocessed foods whenever possible, instead of choosing artificial fiber supplements. Great high-fiber foods include berries, apples, pears, avocados, Brussels sprouts, okra, peas, and figs. 

Aloe Vera

A lot of health experts agree that 100% pure aloe vera juice is one of the best natural laxatives in existence. Aloe vera juice contains enzymes, vitamins, electrolytes, and minerals that work to soften stool and aid digestion. Anthraquinones are compounds in aloe vera that act like laxatives because they increase intestinal water content. They also stimulate mucus secretion and increase intestinal peristalsis (contractions that break down food). Aloe vera juice also exhibits anti-inflammatory properties that reduce swelling in digestive organs. This juice may also help normalize the acid/alkaline balance in the gut, in addition to encouraging the growth of healthy digestive bacteria. 

Flaxseeds

An excellent source of fiber, flaxseeds add bulk to your stool and help it pass through the digestive tract. In addition to providing three grams of fiber per tablespoon, flaxseeds help to treat constipation and diarrhea, according to studies. Just as with chia seeds, make sure to drink a lot of water when you eat high-fiber foods like flaxseeds. Without sufficient fluid intake, you may have more bathroom troubles!

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Fiber is an essential component to a healthy, balanced diet. You’ve probably heard or read that you should eat more fiber, which is found primarily in fruits, vegetables, whole grains, and legumes. Foods containing fiber can provide myriad health benefits, such as helping regulate bowel movements and lowering your risk of heart disease. Finding fiber-rich foods is not difficult, yet many people fail to consume sufficient amounts of fiber every day.

What Is Fiber?

Dietary fiber, or roughage, includes plant foods that the body can’t easily digest and absorb. You see, the body does not digest fiber like it does protein, fats, or carbohydrates. Fiber passes relatively intact though the stomach, small intestine, and colon and out of the body. There are classes of fiber: soluble and insoluble. The former dissolves in water, while the latter does not dissolve in water.

• Soluble Fiber: This type of fiber dissolves in water, forming a gel-like substance that can help lower blood cholesterol and glucose levels. It is commonly found in peas, apples, oats, beans, carrots, citrus fruits, psyllium, and barley
• Insoluble Fiber: This type of fiber facilitates the movement of material through the digestive tract. It helps to increase stool bulk, which is beneficial for those who suffer from constipation or irregular bowel movements. You can get insoluble fiber by eating more cauliflower, beans, nuts, wheat bran, whole-wheat flour, green beans, and potatoes. 

How Much Fiber Do You Need?

According to the National Academies, women should get a minimum of 21 to 25 grams (g) of fiber per day. If they are pregnant or breastfeeding, the recommendations are even higher. Men should aim to consume 30 to 38 g of fiber, but experts say that about 95% of Americans do not hit those numbers. Consuming that much is easy if you choose the right foods, placing an emphasis on plant-based foods. You do not have to solely eat plant-based foods, but adding them to your meals will help you meet your recommended daily fiber intake. For reference, the following sample foods all have fiber:

• 1 cup of quinoa: 4 g
• 1 cup of Brussels sprouts: 3 g
• 1/2 cup dry oats: 4 g
• 1/2 cup berries: 4-8 g

Signs That You Need More Fiber

While you may not be able to track every gram of fiber you consume, there are ways to tell if you don’t have enough in your diet. If your body lacks sufficient fiber, you may experience the following signs:

• Your bowel movements are irregular: Believe it or not, feeling backed up is not normal, despite what you may have read. Irregular can also mean that you eliminate too frequently. Whichever category you fall into, eating more fiber can help regulate your bowel movements. Fiber helps control stool consistency and how quickly digested food moves through the gut.
• Having a hard time losing or maintaining weight: Fiber is a nutrient to focus on if you want to maintain a healthy weight or encourage weight loss. Fiber helps you feel full from meals because it adds bulk, but it also helps promote a healthy appetite. Research studies confirm that people who eat more fiber tend to have a healthier body weight and an easier time losing weight.
• You are hungry right after you eat: Fiber is a non-digestible part of carbohydrates, so it works to fill your gut and aid feelings of satiety. That means that you’ll feel full after a meal and won’t reach for unnecessary snacks. 
• Your cholesterol levels are higher than they should be: If a recent blood test revealed that your cholesterol levels are higher than usual, you may lack sufficient fiber in your diet. Fiber binds to cholesterol in the gut and helps eliminate it from the body via waste. Eating more fiber, then, helps keep cholesterol levels in check. 

The Takeaway

Fiber plays many roles in the body, helping it function on several levels. It helps to encourage bowel regularity and helps control cholesterol levels, appetite, and gut health. If you are like most Americans, you do not currently get enough in your diet. If you have trouble eating the right foods to increase fiber intake, consider discussing a fiber supplement with your healthcare professional.

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Some people don’t like to discuss the topic of bowel movements, or lack thereof. We embrace the taboo conversation topic because it is a common concern that can happen to anyone. Fortunately, there are many easily accessible, natural remedies that can help get things moving. One of the easiest ways to encourage that process is to consume fiber-rich fruits and vegetables, especially in smoothie form. 

Different foods contain different types of fiber, the primary two being soluble and insoluble fiber. Soluble fiber forms a gel in the gut and works to feed healthy bacteria that inhabit the gut. Insoluble fiber adds bulk to stool and draws water into the gut to aid the elimination of stool. You can click here to learn more about soluble and insoluble fiber. 

Can Smoothies Help Relieve Constipation?

Smoothies made with high fiber fruits like bananas, kiwis, and berries, in addition to chia seeds and flax seeds, can provide the gut with enough dietary fiber to relieve constipation. Some evidence indicates that increasing your intake of fruit can promote beneficial bacteria in the gut. Adding yogurt to smoothies can also help relieve constipation due to the presence of probiotics, which work to relieve constipation and optimize gut health. 

Smoothies For Toddlers

If toddlers suffer from constipation, make sure to choose gentle ingredients to encourage bowel movements. Ideally, introduce new ingredients gradually to ensure that the toddler can tolerate them. Consider consulting a pediatrician if you have concerns about the child’s diet or constipation. It goes without saying, but the instructions for all of the following recipes are very simple: add all of the ingredients to a blender, blend until smooth, and then enjoy. 

Banana Berry Smoothie

• 1 banana, peeled and sliced
• 1/2 cup mixed berries 
• 1 tablespoon ground flaxseed
• 1/2 cup plain yogurt
• 1/2 cup water

Tropical Delight Smoothie

• 1/2 cup pineapple, cubed
• 1/2 cup mango, cubed
• 1/4 cup plain yogurt
• 1/2 cup papaya, cubed
• 1/2 cup coconut water

Peachy Fiber Smoothie

• 1 peach, pitted and sliced
• 1/2 cup spinach
• 1/2 cup almond milk
• 1 tablespoon chia seeds
• 1/2 cup ice cubes

Smoothies For Kids And Adults

Kids and adults can tolerate ingredients a little better than toddlers can. That said, make sure that there are no food allergies or sensitivities prior to enjoying the following smoothies. For the following recipes, add all of the ingredients to a blender, blend until smooth, and then enjoy.

Berry Blast Smoothie

• 1 cup mixed berries
• 1 pear, cored and cubed
• 1/2 cup water
• 1 cup plain yogurt
• 1 tablespoon ground flaxseed

Kiwi Banana Smoothie

• 2 kiwis, peeled and sliced
• 1 banana, peeled and sliced
• 1 cup spinach
• 2 tsp grade A maple syrup
• 1 tablespoon chia seeds
• 1 cup almond milk

Green Power Smoothie

• 1 cup spinach
• 1/2 cup pineapple, cubed
• 1 banana, peeled and sliced
• 1/2 cup cucumber, chopped
• 1 tablespoon chia seeds
• 1 cup coconut water

Creamy Papaya Smoothie

• 1 cup papaya, cubed
• 1/2 cup plain yogurt
• 1 banana, peeled and sliced
• 1/2 cup almond milk

Smoothies During Pregnancy

According to a 2021 survey, constipation was more prevalent during pregnancy and a few days after delivery than in females who were not pregnant. During pregnancy, it is integral to address constipation naturally because medications or laxatives may travel across the placenta and affect the fetus. As always, add all of the ingredients to a blender, blend until smooth, and enjoy. 

Creamy Oatmeal Smoothie

• 1/2 cup cooked oatmeal, cooled
• 1 banana, peeled and sliced
• 1 tablespoon almond butter
• 1 cup almond milk
• 1 tablespoon ground flaxseed
• 1/2 teaspoon cinnamon (optional)

Tropical Fiber Smoothie

• 1 cup mango, cubed
• 1 banana, peeled and sliced
• 1/2 cup pineapple, cubed
• 1 tablespoon chia seeds
• 1 cup water
• 1/2 cup plain yogurt

Green Berry Smoothie

• 1 cup spinach
• 1 banana, peeled and sliced
• 1/2 cup mixed berries
• 1 tablespoon ground flaxseed
• 1 cup almond milk

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