The Calorie Control Council estimates that Americans eat an average of 3,000 to 4,500 calories at their Thanksgiving meal, many of which come from richer, heavier foods than people typically eat.
For many people, the hours and days after Thanksgiving can lead to digestive issues, with constipation at the top of the list.
According to Dr. Darryl Joffre, a gut health expert, celebrity nutritionist, and founder of Arkamind in New York, 42 million Americans suffer from this condition every day, even outside of the holidays.
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“In fact, the average person has between 5 and 15 pounds of affected stool in their intestines,” he said in a video shared with Fox News Digital.
When things don’t go your way, you may be tempted to reach for laxatives, but doctors say this isn’t a good idea. (St. Petersburg)
It can be tempting to reach for laxatives when things don’t go your way, but Joffre cautions against such an approach.
“Long-term use of laxatives can cause serious harm to your digestive system and overall health,” he told Fox News Digital.
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“They work by forcing water from the organs into the colon to soften the stool. This leaves the body severely dehydrated, leading to a lack of water in vital organs such as the kidneys and brain. state.”
Over time, Joffre says this can lead to addiction, weakening the intestinal muscles and making it difficult for the body to have a natural bowel movement.
“Laxatives can disrupt the gut microbiome, cause nutritional deficiencies, and can also cause dangerous electrolyte imbalances,” he added.
“The average person has between 5 and 15 pounds of affected feces in their intestines,” the doctor told FOX News Digital. (St. Petersburg)
The doctor told Fox News Digital some natural tips to get your digestion back on track.
“Add these things every day, and I promise you they’ll help you gently expel the bad stuff and move into a healthier, stronger gut state,” he said.
1. Increase your fiber intake
According to Joffre, dietary fiber is essential for digestive health.
“Eating more fiber-rich foods is like brushing the lining of your intestines. It relieves constipation and helps you reach your destination,” the doctor said.
Every day, 42 million Americans suffer from constipation.
Fiber-rich foods he suggests include quinoa, wild rice, sweet potatoes, root vegetables, and pumpkins such as winter squash and spaghetti squash.
“Add fermented foods like kimchi and sauerkraut to get probiotics and enzymes to optimize digestion,” the doctor adds.
When planning your fiber intake, Joffre’s advice is to add half a cup at each meal and no more than a cup per day.
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The doctor also recommends what he calls an “internal shower shot.” This is a mixture of 6 ounces of water, 2 tablespoons of chia seeds, the juice of 1 lemon slice, and a pinch of sea salt.
“If you drink this on an empty stomach, it will penetrate every corner of your intestines, begin detoxification, and provide a gentle ‘internal shower’ effect.”
2. Reduce inflammation
“After all, we don’t die of old age, we die of inflammation,” warns Joffre.
Doctors compared the intestines to “a big hollow tube.”
“When it’s open, it’s fine, but when it’s inflamed, it’s not so good.”
Foods rich in fiber include quinoa, wild rice, sweet potatoes, root vegetables, and pumpkins such as winter squash and spaghetti squash. (St. Petersburg)
Plant-based foods that reduce inflammation include chia seeds, flaxseed, hemp seeds, avocado, and coconut oil.
“They are rich in omega-3s and medium-chain triglycerides (MCTs), which reduce inflammation, support repair of the intestinal lining, lubricate the gastrointestinal tract and relieve constipation,” says Joffre. spoke.
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For those who eat animal products, doctors recommend wild salmon, mackerel, trout, anchovies, and sardines.
He also offers a detox tea recipe on the Arkamind website that includes turmeric, ginger, pepper, lemon, and his “acid-kicking vegetables.”
3. Add more magnesium-rich foods
Magnesium is a nutrient commonly used to relieve constipation.
“It’s the fourth most abundant mineral in the body, but it’s the single largest deficiency in Americans,” Joffrey says.
“Magnesium is a game-changer for digestion, brain health, and constipation relief, but the standard American diet is severely lacking in magnesium,” Joffre says.
Doctors recommend consuming foods rich in magnesium, such as leafy green vegetables such as spinach, kale, and chard, green juices, green smoothies, and green juices.
“These powerful magnesium-rich nutrients relax your intestinal muscles, soften your stool, and improve your body movement, all while nourishing healthy gut bacteria,” Joffre told FOX News Digital. told.
“Water is essential to soften stool and facilitate bowel movements, but 90% of us are chronically dehydrated.”
He added that high-quality magnesium supplements can also address this deficiency and give the body the support it needs.
“You can also take an Epsom salt bath, which is magnesium sulfate, or apply magnesium lotion to your skin,” he adds.
4. Stay hydrated
Hydration is “absolutely important” to eliminate constipation and promote healthy digestion, a doctor told Fox News Digital.
Hydration is “absolutely important” to eliminate constipation and promote healthy digestion, a doctor told Fox News Digital. (St. Petersburg)
“My philosophy is to solve by diluting first. Water is essential for softening stools and facilitating bowel movements, but 90% of us are chronically dehydrated,” he says. Said.
“Think of your body like a wilting plant. If you don’t get enough water, it will struggle and die, but if you hydrate it properly, it will grow.”
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Rather than relying on constipation medications or laxatives, he recommends drinking more water.
“Aim to drink at least half your body weight in water each day to keep your digestive system functioning smoothly,” he advised.
5. Keep moving
Physical activity is also key to promoting digestive health, Joffre says.
“Physical activity increases blood flow to the digestive system and stimulates intestinal motility,” he told Fox News Digital.
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One of his favorite, cost-effective exercises to relieve constipation is using a rebounder (mini trampoline).
Physical activity is also key to promoting digestive health, Joffre says. “Physical activity increases blood flow to the digestive system and stimulates intestinal motility,” the expert told FOX News Digital. (St. Petersburg)
“This gentle, low-impact exercise not only improves blood circulation, but also stimulates the digestive tract and helps get things moving naturally,” he said.
“Proper hydration, combined with regular exercise, is a powerful drug-free strategy to support digestive health and prevent constipation.”
When to see a doctor
If you are suffering from persistent constipation that lasts for more than three weeks, even after making lifestyle changes such as improving your diet, increasing hydration, and exercising, it is recommended that you seek medical attention.
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Joffre added: “If you experience severe pain, blood in your stool, unexplained weight loss, or alternating constipation and diarrhea, this may also indicate a more serious underlying condition that requires further testing.” Therefore, you should see a doctor,” he added.
