Who is setting goals to get healthy in the upcoming year? Weight loss and eating better are two of the most popular New Year’s resolutions, most likely because people eat all sorts of sweets and treats during the holiday season. They want to hit the reset button on their health and get healthy. What does “getting healthy” actually mean, though? 

We believe that getting healthy applies to everything related to physical, mental, and emotional health. Improving your health can mean eating more balanced meals, getting therapy, establishing a better sleep schedule, etc. Having the right tools ahead of time can help better prepare you to take on the challenge when the New Year arrives. That’s where the tips in this article come in. If your resolution applies to any of the following ones, we hope the information is helpful to you. 

If Your Resolution Is To Start Moving

As busy as people are during the holidays, it’s very common to slow down during this time in regards to fitness. Since a lot of people have the resolution to start moving in the new year, they decide to let their workout regimen slide. You don’t have to be a pro athlete to benefit from exercise, though. Physical activity is beneficial for everyone, even 10 to 15 minutes of movement per day. You can start with a short walk on your lunch break, or a 20-minute yoga session when you get up in the morning. Cultivating patience and consistency will set you up for long-lasting success. 

If Your Resolution Is To Improve Mental Health

Committing to improve your mental health is a noble goal, one that can take a lot of work and determination. How you go about improving your mental health depends on your situation and if you currently deal with a mental health disorder. Mental health coaching may benefit one person, while therapy is the right path for someone else. A good therapist, however, can help you learn how to deal with stress, heal after the loss of a loved one, or manage symptoms of depression or anxiety. There are so many avenues to seek therapy, so don’t be afraid to explore them all, including the apps!

If Your Resolution Is To Prioritize Relationships

Looking to make more time for your partner in 2025? It could be as simple as talking to them more often. According to several studies, couples who spend more time talking to each other have a higher rate of relationship satisfaction. You can engage in a “listening night,” during which you each take about 10 to 15 minutes to talk while the other person listens. It can sometimes be difficult to find time to talk and listen, especially if you have kids. Sometimes, you need a little outside support in the form of a couples therapy section. There are many options, so don’t be afraid to explore what’s out there. 

If Your Resolution Is To Cook More

A lot of people cannot justify going to the grocery store, spending money on food, and then taking the time to cook. Given that there are so many meal service kits and food delivery apps, it’s common for people to order food a couple times per day. Cooking at home has been associated with better diet quality, though. The first step to cooking more is to delete your food delivery app(s). Additionally, do not accompany your desire to cook more at home with a highly restrictive diet. Your plan should be to build sustainable, long-lasting habits by emphasizing what you enjoy. Make it a point to include colorful fruits and vegetables, lean proteins, legumes, and whole grains in your diet to help nourish your body. Not only does this approach foster balance, but also consistency and satisfaction.

If Your Resolution Is To Grow Fresh Food

Gardening can have powerful effects on your mental health and overall mood. It can also provide a sense of purpose and is a relaxing hobby. Research shows that growing your own food can lead to an increase of nutrient-dense fruits and vegetables in your diet. The increased availability and emotional attachment to the plants, plus a sense of pride and accomplishment are just a few of the reasons for this. If the weather permits, we encourage you to garden outdoors, as being in the sun and can increase vitamin D absorption and improve overall well-being. Digging and raking can also restore dexterity and strength, while also providing aerobic benefits. Essentially, growing your own food is one of the coolest things you can do as a resolution. The success comes in the form of deliciousness!

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If you are familiar with the content we post, then you know we laugh at the idea of a salad being a simple side dish. We direct the spotlight on the salad, allowing it to take center stage as the main course. You just need to pack it with plenty of cruciferous and colorful vegetables, heart-healthy nuts, savory beans, avocados, berries, and, most importantly, an incredible dressing. 

Make It Colorful

In order to make the perfect salad, you want to include as many nutrient-dense, filling ingredients as possible. If you can make it as colorful as possible, that is a bonus. The reason you want to include colorful foods, such as blueberries, purple cabbage, carrots, tomatoes, or bell peppers, is to diversify your antioxidant intake. This relates back to the concept of “eating the rainbow.” Eating this way not only ensures that you eat a wide range of fruits and vegetables, but also that you eat as many vitamins, minerals, and phytonutrients as possible. Continue reading to learn about other tips to make a great post-holiday detox salad. 

Start With The Greens

Greens will form the base of your salad, but you don’t have to be traditional with your choice of leaves. Some people enjoy crispy romaine, while others prefer the diversity of spring mixed greens. Kale makes for an excellent salad base, so long as you remove the thick stems and chop it finely. Arugula is a great choice if you water a peppery base, and shredded Brussels sprouts or cabbage work well as bases for slaws. The point is that green vegetables are some of the healthiest foods on the planet! Some people abide by the phrase, “The more you eat green, the more you get lean.”

Don’t Be Afraid Of Onions

Onions, garlic, and other members of the allium family, exhibit unique flavor profiles. They have a strong bite, but a lot of health benefits come with that intensity. For example, onions exhibit impressive anti-cancer, anti-inflammatory, and antioxidant properties because of their sulfide compounds. The same compounds that make your eyes tear up benefit your health! If you need to tame the intensity of onions, soak them in a little sea salt and lemon/lime juice. You can also crush up fresh garlic to incorporate into your salad dressing. Fun fact: crushing the garlic actually releases the health properties!

Bring Legumes To The Party

Legumes are naturally rich in fiber and protein, two things that help fill you up. When you add them to salads, they add a starchy creaminess that is very hard to replicate. In fact, you keep aiming for black beans, kidney beans, or garbanzo beans bite after bite! Most beans are naturally rich in soluble and insoluble fiber, in addition to resistant starch. Plus, several studies found that they exhibit anti-diabetic and anti-inflammatory properties. 

Dress For Success

Before you dig into your big bowl of greens, colorful vegetables and fruits, onions, and legumes, you need a proper dressing. You can go with a simple vinaigrette using olive oil, your favorite vinegar, and sea salt and pepper, or you can blend several ingredients into a dressing. If you prefer creamy dressings, consider blending avocado, cilantro, olive oil, lime juice, cumin, and salt and pepper. Once your dressing is ready to go, drizzle it over your salad, toss to coat all the ingredients, and serve. When ready to eat, you can top with some almonds, walnuts, cashews, or other nuts and seeds of your choice. 

We regularly publish salad recipes on our website. If you need inspiration, you can click here to view all of our salad recipes. It’s a useful resource that can help you if you’re ever in a pinch.

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The holidays are filled with love, joy, merriment, family, and lots and lots of food. Too often are holiday dishes rich, heavy, and filled with unhealthy fats and excess salt. The worst part is that these unhealthy dishes are not just at the big holiday gathering. Coffee shops, work parties, gatherings with friends, and other events during this time of year feature an assortment of fattening foods. They are incredibly delicious, which is why they are so hard to resist. 

At a certain point, though, your body lets you know that it’s time to lighten the load. After all, the body can only take so much! The feelings of fullness last beyond the big meal because people continue eating leftovers for days. This is perfectly common, and most people call the remaining days of the year a wash because their fitness or health goals start on January 1st. Don’t be that person because that attitude can propel poor eating habits into the New Year. You want to get a head start on your healthy eating!

It’s perfectly acceptable to abandon ship, veer from the norm, and start making recipes that are much easier on the body after the holidays. Learn the leftover lesson from previous years and get back on the path to better health before the New Year. To help encourage detoxification, though, you need to eat the right foods. The following recipes should aid your detox efforts after some serious holiday eating. Let us know which recipe is your favorite in the comments below.

Fat Flush Detox Green Smoothie

Promote healthy digestion and detoxification after any big meal when you drink this detox green smoothie. It’ll help flush away the toxins that you accumulated during the holidays. 

Click here to make the recipe. 

Homemade Lemon Ginger Turmeric Detox Tea

Skip the apple cider vinegar fire cider and start your day with this lemon ginger turmeric detox tea to activate the detox process and kickstart your immune system.

Click here to make the recipe.

Post-Holiday Detox Green Smoothie

Did you barely survive a long weekend of holiday eating? Jumpstart your health with this post-holiday detox green smoothie.

Click here to make the recipe. 

Alkalizing Green Detox Soup

If you had a long weekend or season of heavy eating, help detox the body with this alkalizing green soup with essential nutrients.

Click here to make the recipe.

Fat Flush Soup

Need a meal to help you get rid of those excess pounds from an indulgent weekend? What a coincidence, because this recipe does exactly that!

Click here to make the recipe. 

Kale Apple Carrot Salad

A super simple kale salad that is filled with vitamins, minerals, and antioxidants. It’s a tasty way to help your family enjoy raw veggies!

Click here to make the recipe. 

Nori Wraps With Turmeric Cashew Cream

These vegetable nori wraps with a turmeric cashew cream are irresistibly delicious and boast tons of health benefits, too.

Click here to make the recipe.

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Dieting during the holidays…is it possible? You bet your life! People have this notion that the holiday season is reserved for overeating and drinking excessive amounts at functions, parties, and work events. Plus, letting loose is often a great way to relieve the inevitable holidays stress or pressure from family and friends. That does not mean that you have to succumb to the temptation of endless holiday treats. 

Most people hold emotional attachments to holiday-specific dishes or treats. It is very common to associate these foods with meaningful memories during the holidays. The holidays are well underway, and there is no time like the present to take action. It will be difficult, but we believe that you have the strength to conquer the holidays while adhering to your diet! The following tips may help you dodge the pressure to overindulge. 

Plan Ahead

This rule truly applies to many things in life, but preparation is essential if you want to avoid failure. If you feel that your surroundings influence you easily, make your surroundings more comfortable. In fact, studies suggest that planning ahead and creating a plan can double your chance of success. If you plan to attend a holiday party, bring a healthy appetizer or dish, in addition to a healthy dessert option. When you know you have healthy food options, you will be less likely to overindulge on unhealthy items. If you are going to travel, make sure to plan ahead by bringing healthy snacks. 

Fill Up On Vegetables

Holiday spreads tend to showcase an assortment of carbs, proteins, and high-calorie desserts. Try your best to load up your holiday plate with as many vegetables and fruits as you can. Not only are they naturally rich in various nutrients, but they are also much lower in calories than other dishes. That doesn’t always apply, especially if you eat green bean casserole and candied yams. When we say “veggies,” we mean fruit salads, leafy greens, carrot sticks, and other sautéed root vegetables. 

Prioritize Your Favorites

There are seasonal treats that everyone looks forward to during the holidays. Maybe your vice is a slice of pumpkin pie or grandma’s homemade cinnamon rolls. There is nothing wrong with a small indulgence, but the trick is choosing the things you truly want to enjoy. If you say “yes” to everything, you are not doing yourself, or your diet efforts, any favors. Use this time of year as an opportunity to prioritize what you love and be strategic about it. That is especially true if you line up at the holiday buffet!

Track Your Calories And Macros

This sounds like an unpleasant chore, but you should keep track of your food intake because treats and alcohol are aplenty this time of year. It is very easy to go overboard with food, but paying attention to how much you consume is the best way to hold yourself accountable. When you input the information into your calorie counter, the results may surprise you. Small indulgences, such as a peppermint mocha latte, can affect your weekly average. Track your daily intake and use weekly averages to help determine whether you are sticking to your diet or not. Don’t punish yourself if you go a little overboard; rather, do your best to get back on the horse and meet your daily goals starting the following day. 

Remember Your “Why”

Weight loss motivation is more powerful than you realize. Remembering why you started your diet in the first place may be all it takes to keep holiday eating in check. If you have a support system, lean on them because they may help you remember why you started your weight loss journey. Remembering your “why” doesn’t mean that you have to eat perfectly. It will, however, remind you to either exercise or balance your indulgence with some healthier options. Change is very difficult, especially in regards to eating habits, and you have to work constantly to maintain your diet. Don’t give up on yourself just because you encounter some obstacles. You are strong and can make the necessary changes to maintain your diet this holiday season.

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According to research studies and surveys, the leading cause of vision loss in older adults is age-related macular degeneration, or AMD. In fact, a 2022 report found that an estimated 20 million people in the United States over the age of 40 had AMD. It is very common for eyesight to get worse with age, be it from AMD, cataracts, or other ocular diseases. Fortunately, there are exercises you can do and foods you can eat that help support eye health. 

What Is AMD?

AMD is an eye disease that can blur central vision. This occurs when aging causes damage to the macula, a part of the eye that controls straight-ahead vision. The macula is a part of the retina, which is the light-sensitive tissue at the back of the eye. AMD is a very common condition, and the leading cause of vision loss in older adults. Losing central vision makes it difficult to see faces, read, drive, or do close-up tasks. 

The condition can come on slowly in some people and faster in others. Scientists believe that one of the primary causes of AMD is exposure to oxidative stress (cell damage) and inflammatory reactions. Because of this, the theory is that including more nutrients that support vision in your diet can be beneficial in preventing AMD. Some of those nutrients include carotenoids that fight against reactive oxygen species (ROS). 

How Do Carotenoids Support Vision?

Carotenoids are the red, orange, and yellow pigments produced by plants. Astaxanthin, zeaxanthin, lutein, and xanthophylls are specific carotenoids that demonstrate impressive antioxidant activity. Some studies have found these carotenoids to protect the eyes from oxidative damage. 

Both lutein and zeaxanthin are found in concentrations 1,000 times higher in the eye than other tissues in the body. Reportedly, these are beneficial in reducing the risk of developing AMD. One study found that participants with the highest intake of lutein and zeaxanthin were 65% less likely to develop neovascular AMD compared to people with the lowest intake. Another study from 2022 found that these two carotenoids were able to protect the retina and lens from age-related changes.

Although astaxanthin is not as concentrated in the eye, it does have antioxidant properties that are ten times greater than lutein and zeaxanthin. Astaxanthin has demonstrated an ability to address choroidal neovascularization (CNV), which is a hallmark feature in AMD. This feature causes oxidative stress and inflammation and blood vessels grow in the eye and leak as a result. That can lead to vision loss. 

How To Get More Carotenoids In Your Diet

The body cannot make carotenoids on its own, so it is your responsibility to consume them via foods or dietary supplements. In order to support eye health and vision longevity, experts encourage you to consume at least 10 milligrams (mg) of lutein, two mg of zeaxanthin, and six mg of astaxanthin per day.

In which foods can you find these carotenoids? Well, lutein and zeaxanthin are readily available in leafy greens (kale, spinach, and collards), avocado, orange bell peppers, green peas, and eggs. Astaxanthin primarily exists in marine-derived foods, such as shrimp, salmon, lobster, and algae. All three of these carotenoids, however, are available in various eye supplements, should you not want to worry about consuming specific foods every day. 

At the end of the day, your eyesight will get worse with age, but it doesn’t have to be inevitable. Try to increase your intake of the carotenoids we detailed in this article to help support eye health and protect them from AMD and other causes of age-related vision loss.

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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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There are many things to love about Thanksgiving, and overeating is not one of them. It’s safe to say that most people eat enough carbs during the big meal to last them an entire month. Between the stuffing, mashed potatoes, sweet potatoes, gravy, pie, and other carbs, the Thanksgiving meal accounts for more than 3,000 calories and nearly 160 grams of fat. Those numbers are based on a full-on binge, and even though it only happens once a year, other factors like sodium and sugar can take a toll on your health. 

You don’t have to overindulge just because it’s Thanksgiving. It’s just so easy to add delicious options to your plate! We get that, but is it worth it to feel bloated and sick? Nutritionists suggest that it is better to choose smaller portions first and then go back for seconds of the foods you enjoyed the most. How exactly do you eyeball the right-size portions, though? Well, we have a little cheat sheet for serving sizes of the most common holiday dishes. Hopefully, this information helps you better navigate how much food you put on your plate. 

Mashed Potatoes

Is the Thanksgiving meal complete without mashed potatoes? Potatoes offer some health benefits, but all the salt, butter, and cream that goes into mashed potatoes renders them unhealthy. Not to mention the fact that people drown them in fattening gravy. Ideally, you will only serve yourself a half-cup of mashed potatoes, which registers 119 calories and 18 grams of carbs. Sticking to a scoop that is roughly the size of a 25-foot tape measure is best for your help. 

Gravy

You can’t have the aforementioned mashed potatoes without gravy, right? Some consider that a sin! People get carried away with gravy, ladling it over the turkey, stuffing, mashed potatoes, and even the occasional slice of pie. Nutritionists recommend the serving size for gravy to be no more than one-quarter cup, which is about one-and-one-half shot glasses. Gravy can be very high in sodium, so take it easy with the ladle, especially if you need to keep an eye on your blood pressure. 

Green Bean Casserole

Some people cannot let Thanksgiving happen without green bean casserole, while others don’t care for it at all. Vegetables are not usually the issue at Thanksgiving, but they are when you smother them in mushroom cream sauce and packaged fried onions. An eight-ounce can of cream of mushroom soup is very high in sodium and fat. The average green bean casserole yields about 735 milligrams of sodium and five grams of fat per cup. If you serve this dish at your Thanksgiving, try to keep the portion size to one cup. You can also go a little healthier, foregoing the cream of mushroom soup and fried onions and simply sauté green beans in olive oil with garlic, onions, and lemon juice.

Pie

There is never a shortage of pie at the Thanksgiving table. One could say that there are too many pies available to everyone. Desserts sneak a lot of extra calories, sugars, and carbs. A standard slice of pumpkin pie clocks more than 300 calories, not including whipped cream or cream cheese frosting. A slice of apple pie is very comparable, calorically speaking, but pecan pie is the densest and contains nearly double the calories. For a slice of pumpkin or apple pie, one slice is sufficient (about the size of a kitchen sponge). Cut that serving size in half if you go for pecan pie. 

Stuffing

Stuffing is like the mystery meat of starches, in that recipes vary so much (nutritionally speaking) depending on how you prepare the dish. Some people just use the classic box of stuffing mix and add in some onions, carrots, and celery. Others make their own croutons from whole-wheat bread and incorporate more vegetables, herbs, seasonings, nuts, and homemade vegetable stock. So many stuffings, however, contain tons of butter, bacon, sausage, duck fat, or even lard. This is not a dish that contains a lot of fiber or healthy nutrients. For that reason, nutritionists recommend the serving size be a half-cup.

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Thanksgiving is a wonderful holiday that brings together friends, family, and, most importantly, flavors. Eating until you can no longer move is almost encouraged on this holiday, but you regret it when you are beyond bloated. Sure, the rolls and mashed potatoes went down smooth with the stuffing and turkey, but was it necessary? Did you have to put your body through that experience again?

In addition to family time and eating, Thanksgiving is really about preparation. The meal is quite a lengthy process, especially if you take on the challenge all by yourself. Between basting the turkey, mashing the potatoes, roasting the Brussels sprouts, and preparing for the onslaught of family members, it’s safe to say that Thanksgiving is overwhelming. That means that you have a lot of preparation to do, especially in regards to your mental health. 

It’s no secret that the Thanksgiving dinner requires a lot of preparation, but it also requires your mental preparation. There are many lies that surround this holiday, and most of them involve why you feel you should stuff your face. Start this year fresh to better assess how you approach this holiday. When you look at common lies surrounding why you eat a lot, you may end up eating less and feeling better about yourself.

It’s Thanksgiving…So You Need To Gorge

Thanksgiving, much like 4th of July or Labor Day Weekend, is a holiday about excess. This holiday primarily focuses on food, and eating leftovers throughout the weekend is highly encouraged, according to the masses. The reality is that you should be extra careful with what you eat because it is Thanksgiving, after all. Eating too much is too easy, so be extra careful with what you select from the big holiday spread.

The Food Is So Good That You Need To Go Back For Seconds

True, the food is extra special on Thanksgiving. That also means that you need to concentrate on thoroughly enjoying each and every bite. Don’t just eat mindlessly and wolf down forkful after forkful, not taking a second to breathe or enjoy food between bites. In all seriousness, you will enjoy yourself (and the food) much more if you savor what you put on your plate. Don’t overcrowd your plate, either, as a large plate of food is harder to fully appreciate. 

You Need To Celebrate By Eating Whatever You Want

Thanksgiving is not your opportunity to fully abandon all of your dietary rules. Is it a time to be appreciative of what you have and for the people who surround you? Yes, absolutely, but that has nothing to do with eating recklessly. You don’t need to express your gratitude via eating excessively. Three pieces of pie doesn’t mean you are more grateful than someone who enjoys food responsibly. 

Eat As Much As You Can Now While It’s Here

For the most part, Thanksgiving food is not eaten any other time of year, except for Christmas, maybe. The truth is that you will get to eat the same thing the following day for leftovers. And the even bigger truth is that if you don’t get to eat a side dish on Thanksgiving, you can always make it again some other time. There is no need to stuff your face just because this meal happens once a year. That is a foolish way of thinking!

You Don’t Need To Follow Boundaries On Holidays

Ahhh, this is potentially the biggest lie that surrounds the holiday season. In fact, people know that they gain more weight during this time of year than the rest of the year. New Year’s resolutions will take care of it, right? Wrong! Boundaries protect you and your life, and your overall health, will benefit if you don’t stuff yourself on Thanksgiving. You will also feel better the next morning when you wake up knowing that you followed your boundaries. Be strong and your body will thank you!

It’s There And You Can’t Help Yourself

If you fill your mind with the truth before you sit down to eat, the likelihood of you stuffing your face is much lower. Don’t believe the common lies surrounding Thanksgiving and prepare yourself mentally to have a healthier, less-bloated experience.

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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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Do you care about the food you put into your body? We hope you do! If you truly care about the effect food has on your physique and physical performance, then you most likely have your macros figured out. By macros, we are referring to the macronutrients: protein, carbohydrates, and fats. What about your micros (micronutrients), though? Vitamins and minerals are necessary for overall health and quality of life. They also work to optimize your energy levels and enhance exercise performance. 

Consuming micronutrient-rich fruits and vegetables can benefit the body in more ways than you think. The great thing about fall is that you can enjoy a variety of fruits and vegetables that contain a wide variety of micronutrients. In fact, diversifying your intake of micronutrients can help boost exercise performance. Start incorporating the following three fall produce items into your diet and feel the difference. 

Winter Squash

Yes, it is still fall and not winter yet. Don’t let the name fool you because winter squash come into season during early fall. These squash varieties are rich in potassium, fiber, magnesium, vitamin A, and vitamin C. The most interesting micronutrient, in terms of winter squash, is pectin. Pectin is a form of soluble fiber, which helps to regulate blood glucose levels, which are already in a healthy range. By regulating these levels, pectin may help you sustain energy for a lot longer. You’ll be able to squash any mid-workout fatigue if you include a little butternut in your diet. 

Pro tip: Save the seeds when you clean your squash out before you prepare it. Much like pumpkin, you can roast squash seeds, so long as they are large and plump. You don’t want to burn them during cooking, either! Rinse and dry them before roasting them in an oven with some olive oil and sea salt for about 15 minutes at 300 degrees Fahrenheit. 

Beets

Although beets are not the most attractive produce item, they pack a serious nutritional punch. Beets are naturally rich in potassium, fiber, folate, vitamin C, and nitrites, which help to lower blood pressure. Potassium is also a key electrolyte that is essential for muscle contractions and nerve signaling. Beets have a natural ability to enhance the delivery of oxygen and other nutrients to working muscles. That’s why it beats out others in terms of boosting exercise performance. The dietary nitrites have a positive impact on oxygen demand while you are engaging in physical activity. 

One study found that consuming 16 ounces of beetroot juice per day significantly decreased oxygen demand during moderate-intensity activity. Additionally, researchers noted that the participants who consumed beetroot juice experienced an overall reduction in oxygen cost. Chugging 16 ounces of beetroot juice per day is not for everyone, though. Through other studies, researchers determined that eight ounces of beetroot juice per day can elicit exercise benefits. 

Pumpkin

There is no individual nutrient in a pumpkin that will magically boost your exercise performance. That said, this glorious orange gourd is beneficial for your gains. Don’t skip on the impressive amount of fiber, B-vitamins, vitamin A, and selenium. After you scoop out your pumpkin seeds to roast, you can use the pumpkin meet in myriad ways. You can make homemade pumpkin puree, which you can use in many recipes, or roast the pumpkin or even turn it into pumpkin hummus. Pie pumpkins tend to be on the sweeter (and smaller) side, just in case you don’t want to grab a huge pumpkin.

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