We also know that a happy gut is a healthy gut. Although constipation can be linked to more serious medical conditions like inflammatory bowel disease (IBD), it’s often our diet that is the culprit. The good news is, it’s not too difficult to start adding in the foods you need to keep things moving. Give it some time. “If you can make a consistent lifestyle change for two weeks, you’ll likely start to see some changes,” says Sanaa Arastu, MD, a gastroenterologist with Austin Gastroenterology. If things aren’t changing after two weeks, you’ll want to consult your doctor as this could be a sign your body needs more than just a change in diet. Ready to get regular again? Try these foods (and drinks!) to stop the strain and get your gut health back on track. “The more water you get, the better it is for the colon,” says Dr. Arastu. “If you’re dehydrated, your body absorbs water through the colon—that’s how you end up with dry, hard stool. If you have enough water in your body, it doesn’t need to be taken from the colon.” How much water is the right amount? That depends on a few personal factors. Laura Wilson, RD, a dietitian in New Haven, Conn., uses this formula to estimate how much water you should be drinking each day. “For every calorie you would want to have one cubic centimeter of water: So a 2000 calorie diet means at least 2 liters of water/fluids per day,” she says. Dr. Arastu usually has her patients aim for 2 liters of water per day, knowing that although it may not be attainable for some, people tend to drink more when aiming for a higher number. Water is also important when we talk about ingesting fiber (which we’ll get to in a minute)—without the water, the fiber can’t do its job. RELATED: 5 Helpful Yoga Poses for a Happier Gut “Fiber promotes motility, or movement of food through the digestive tract,” says Wilson. You want to aim to get 25 to 30 grams of fiber per day. But be careful, she cautions. “If you’re getting too much fiber, you may feel overly bloated, full, or gassy, so start slow with 20 grams the first week and increase from there, making sure your water increases as well.” Where can you get insoluble fiber from food? Naturally, you’ll get a lot of insoluble fiber from whole grain bread, cereals, legumes, nuts, fruits, and vegetables. (P.S. Here are some more high-fiber foods you can eat.) Fruits and Veggies Although some veggies and fruits are higher in fiber than others, don’t get too caught up in that, Wilson advises. “Don’t focus excessively if an orange is a better source of fiber than an apple—but rather focus on getting five servings of fruit and vegetables every day,” she says. Whole Grains With breads and grains, make healthy swaps to your typical grain game. Choose whole grain breads, quinoa, oats, and brown rice, and even swap in legumes for meat every now and then to keep you more regular. Beans Beans are a fantastic source of fiber, too, like pinto beans, black beans, and kidney beans. But just be wary of eating too much at once, as they can cause bloating and gassiness. If you are looking at anything packaged like cereals or bars, “anything that has 3 or more grams of dietary fiber per serving on the box is pretty good,” Dr. Arastu says. She recommends some of the FiberOne products if you do need a packaged option. Note that you’ll want to avoid anything where sorbitol is an additive; and too much sorbitol can cause diarrhea. But you may need some in moderation to give your system a much-need push. “[It’s a natural way to get a bit of a laxative effect,” Dr. Arastu says of foods containing natural sorbitol. You can get your fix from fruits such as:
pearsprunesapplescherriesapricotspeachesnectarines
Each has both fiber and sorbitol. It naturally occurs in berries, like raspberries and strawberries, too. RELATED: 7 Natural Remedies for Soothing an Upset Stomach You can either try to replace animal-based proteins for plant-based proteins altogether (at least at a few meals per week). Or even just reduce the amount of meat and dairy on your plate and supplement with other plant sources of protein to stay full (with the added bonus of more fiber!). Pack snacks like trail mix with nuts and dried fruit or popcorn. And don’t forget to chew your food slowly and thoroughly (it should be liquid when you swallow it!). It’s just as important to eat regularly, too. “Eat frequently and don’t skip meals—it slows motility,” says Wilson. “When we consume a meal or snack it stimulates peristalsis—allowing food to move through the digestive tract.” RELATED: The Many Pros of Probiotics and How They Affect Your Health
