Reduce constipation with these 5 tips from a top gastrointestinal health practitioner

Americans eat an average of 3,000 to 4,500 calories during the Thanksgiving meal, according to estimates from the Calorie Control Council — and most of that comes from foods that are richer and heavier than people normally eat.

For many, that can lead to digestive challenges in the hours and days following Thanksgiving – constipation goes on and on.

Even without this holiday, this condition affects 42 million Americans each day, according to Dr. Daryl Gioffre, gut health expert, celebrity nutritionist and founder of Alkamind.

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“The average person has 5 to 15 pounds of impacted stool in their intestines,” he said in a video shared with Fox News Digital. (See the video at the top of this article.)

When things don’t go as they should, it can be tempting to reach for laxatives – but Gioffre cautions against that.

“When used long-term, laxatives can cause serious damage to your digestive system and overall health,” he told Fox News Digital.

“They work by forcing water from your organs into the colon to soften the stool, which causes your body to become more dehydrated and leave vital organs like your kidneys and brain dehydrated.”

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Over time, this can lead to constipation, weakening the muscles in the intestines and making it harder for your body to have natural bowel movements, says Gioffre.

“Laxatives can also disrupt your gut microbiome, cause nutrient deficiencies and cause dangerous electrolyte imbalances,” he said.

“The average person has 5 to 15 pounds of stool affected in the intestines,” the doctor told Fox News Digital. (Stock)

The doctor shared with Fox News Digital his top natural tips for getting your digestion back on track.

“Add these things every day, and I promise this will help you gently flush out the bad stuff and get you into a healthy, strong state,” he said.

1. Increase fiber intake

Fiber is important for digestive health, according to Gioffre.

“If we have a lot of food with fiber, it’s like brushing the inner walls of our intestines – and that will help us get rid of constipation and get to where we want to go,” said the doctor.

Constipation affects 42 million Americans each day.

Some of her recommended fiber-rich foods are quinoa, wild rice, sweet potatoes, root vegetables, and squashes such as winter squash and spaghetti squash.

“Include fermented foods like kimchi and sauerkraut to get probiotics and enzymes that improve digestion,” says the doctor.

When planning a high-fiber diet, Gioffre’s guideline is to add half a cup per meal, not to exceed one full cup per day.

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The doctor also recommends what he calls an “internal shower gun,” which is a mixture of 6 ounces of water, two tablespoons of chia seeds, the juice from one lemon and a pinch of sea salt.

“If you drink this on an empty stomach, it’s going to get into all the nooks and crannies of your gut… and it’s going to help you start detoxing and give you that perfect ‘internal shower’ effect.”

2. Reduces inflammation

“At the end of the day, we’re not dying of aging — we’re dying of inflammation,” warns Gioffre.

The doctor compared the intestines to “a big, empty tube.”

“If it’s open, you’re good. If you’re swollen, not so good.”

Suggestions for fiber-rich foods include quinoa, wild rice, sweet potatoes, root vegetables, and squashes such as winter squash and spaghetti squash. (Stock)

Other plant-based foods that reduce inflammation include chia seeds, flax seeds, hemp seeds, avocado and coconut oil.

“These are full of omega-3s and medium-chain triglycerides (MCTs), which reduce inflammation, support the repair of the intestinal lining and lubricate the digestive tract to relieve constipation,” says Gioffre.

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For those who eat animal products, the doctor recommends wild-caught salmon, mackerel, trout, anchovies and sardines.

He also offers a detox tea recipe on the Alkamind website, which includes turmeric, ginger, pepper, lemon and his “Acid-Kicking Herbs.” (His website is getoffyouracid.com.)

3. Include foods rich in magnesium

Magnesium is a nutrient commonly used to relieve constipation.

“It’s the fourth most abundant mineral in the body, but it’s the most deficient in Americans,” Gioffre said.

“Magnesium changes digestion, brain health and constipation, but the average American diet is severely deficient,” Gioffre says.

“Magnesium-rich energy relaxes your gut muscles, softens stools and keeps things moving, while feeding your healthy bacteria.” (Stock)

The doctor recommends a magnesium-rich diet, including leafy greens like spinach, kale and chard, as well as green juice, green smoothies and green soups.

“These magnesium-rich powerhouses relax your gut muscles, soften stools and keep things moving, while feeding your healthy bacteria,” Gioffre told Fox News Digital.

“Water is important for softening stools and promoting regularity, yet 90% of us are chronically dehydrated.”

A high-quality magnesium supplement can also combat this deficiency and give the body the support it needs, he added.

“You can also bathe in Epsom salts, which is magnesium sulfate,” he added, or apply magnesium lotion to the skin.

4. Stay clean

Hydration is “very important” in relieving constipation and promoting healthy digestion, a doctor told Fox News Digital.

Hydration is “very important” in relieving constipation and promoting healthy digestion, a doctor told Fox News Digital. (Stock)

“My mantra is the solution is to first rinse – water is important to soften the stool and promote regularity, but 90% of us are dehydrated,” he said.

“Think of your body as a wilting plant – without water, it struggles and dies, but when well-watered, it thrives.”

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Instead of turning to medications and constipation treatments, he recommends drinking more water.

“Reserve at least half your body weight in ounces of water each day to keep your digestive system running smoothly,” he advises.

5. Keep walking

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

“Exercise increases blood flow to your digestive organs and stimulates bowel movements,” he told Fox News Digital.

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One of his favorite, inexpensive exercises to get rid of constipation is using a rebounder (a small trampoline).

Movement is also key to promoting digestive health, says Gioffre. “Exercise increases blood flow to your digestive organs and stimulates bowel movements,” the expert told Fox News Digital. (Stock)

“This gentle, low-impact exercise not only improves blood circulation, but also stimulates the digestive tract, helping things move naturally,” he said.

“Combining proper hydration with regular movement creates a powerful, drug-free strategy to support digestive health and prevent constipation.”

When to see a doctor

If you suffer from chronic 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 see a doctor.

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Gioffre added, “You should also seek medical attention if you experience severe pain, blood in your stool or unexplained weight loss, or if constipation alternates with diarrhea, as these may indicate serious conditions that require further evaluation.”