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5 tips to alleviate constipation after Thanksgiving from a top gut health doctor

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5 tips to alleviate constipation after Thanksgiving from a top gut health doctor

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Americans eat an average of 3,000 to 4,500 calories at Thanksgiving meals, according to estimates by the Calorie Control Council — and much of that comes from foods that are richer and heavier than people might typically eat.

For many, that can lead to digestive challenges in the hours and days following Thanksgiving — with constipation topping the list.

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Even outside the holiday, the condition affects 42 million Americans each day, according to Dr. Daryl Gioffre, gut health specialist, celebrity nutritionist and founder of Alkamind in New York.

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“In fact, the average person has 5 to 15 pounds of impacted fecal matter inside their gut,” he said in a video shared with Fox News Digital.

If things aren’t moving like they should, it may be tempting to reach for the laxatives — but a doctor says this isn’t a good idea. (iStock)

If things aren’t moving like they should, it may be tempting to reach for the laxatives — but Gioffre cautions against that approach.

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

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“They work by forcing water from your organs into the colon to soften stools, which massively dehydrates your body and leaves vital organs like your kidneys and brain underhydrated.”

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

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

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“The average person has 5 to 15 pounds of impacted fecal matter inside their gut,” a doctor told Fox News Digital. (iStock)

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

“Add these things on a daily basis, and I promise this will help you gently get the bad stuff out and move you into a much healthier, stronger gut state,” he said.

1. Increase fiber intake

Fiber is critical to digestive health, according to Gioffre.

“When we have more fiber-rich foods, it’s like brushing the inner walls of our intestines — and that’s going to help us remove the constipation and get to where we want to go,” the doctor said.

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Constipation affects 42 million Americans each day.

Some of his suggested fiber-rich foods are quinoa, wild rice, sweet potatoes, root vegetables, and squashes like winter squash and spaghetti squash.

“Add fermented foods like kimchi and sauerkraut for probiotics and enzymes that optimize digestion,” the doctor added.

When planning fiber intake, Gioffre’s guidance 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 shot,” which is a mixture of 6 ounces of water, 2 tablespoons of chia seeds, the juice from one lemon slice and a pinch of sea salt. 

“When you drink this on an empty stomach, it’s going to go into all the little nooks and crannies of your gut … and it’s going to help you start to detoxify and gently give you that ‘internal shower’ effect.”

2. Reduce inflammation

“At the end of the day, we don’t die of old age — we die of inflammation,” Gioffre cautioned. 

The doctor compared the gut to a “big, hollow tube.”

“When it’s open, you’re good. When you’re inflamed, not so good.”

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

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

“These are packed with omega-3s and medium-chain triglycerides (MCTs), which reduce inflammation, support gut lining repair and lubricate the digestive tract to ease constipation,” Gioffre said. 

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

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He also offers a recipe for detox tea on the Alkamind website, which includes turmeric, ginger, pepper, lemon and his “Acid-Kicking Greens.” 

3. Add magnesium-rich foods

Magnesium is a nutrient that is commonly used to relieve constipation.

“It’s the fourth most abundant mineral in the body, but the biggest single deficiency in the American population,” Gioffre said.

“Magnesium is a game-changer for digestion, brain health and beating constipation, yet the standard American diet is severely lacking it,” Gioffre said. 

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

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

“Water is essential 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 do an Epsom salts bath, which is magnesium sulfate,” he added, or apply magnesium lotion to the skin.

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4. Stay hydrated

Hydration is “absolutely critical” for relieving constipation and promoting healthy digestion, the doctor told Fox News Digital. 

Hydration is “absolutely critical” for relieving constipation and promoting healthy digestion, a doctor told Fox News Digital.  (iStock)

“My mantra is solution by dilution first — water is essential for softening stools and promoting regularity, yet 90% of us are chronically dehydrated,” he said.

“Think of your body like a wilting plant — when it lacks water, it struggles and dies, but when properly hydrated, it thrives.”

      

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

“Aim for at least half your body weight in ounces of water each day to keep your digestive system functioning smoothly,” he advised.

5. Keep moving

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

“Physical activity increases blood flow to your digestive organs and stimulates bowel motility,” he told Fox News Digital. 

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One of his favorite, cost-effective exercises for relieving constipation is using a rebounder (mini trampoline). 

Movement is also key to promoting digestive health, Gioffre said. “Physical activity increases blood flow to your digestive organs and stimulates bowel motility,” an exprert told Fox News Digital.  (iStock)

“This gentle, low-impact exercise not only improves circulation, but also stimulates the digestive tract, helping to get things moving 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 persistent constipation that lasts for more than three weeks — even after making lifestyle changes like improving diet, increasing hydration and exercise — it’s recommended to 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 could indicate more serious underlying conditions requiring further evaluation.” 

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Common household chemicals linked to increased risk of serious neurological condition

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Common household chemicals linked to increased risk of serious neurological condition

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A study from Sweden’s Uppsala University discovered a link between microplastics and multiple sclerosis (MS).

The research, published in the journal Environmental International, discovered that exposure to two common environmental contaminants, PFAS and PCBs, could increase the risk of the autoimmune disease.

PFAS, or per- and polyfluoroalkyl substances, known as “forever chemicals,” are used in some common household products, such as non-stick cookware, textiles and cleaning products. They have also been found in drinking water throughout the U.S., according to the U.S. Environmental Protection Agency.

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PCBs, or polychlorinated biphenyls, are toxic industrial chemicals once widely used in electrical equipment before being banned decades ago, as stated by the National Institute of Environmental Health Sciences.

The new study findings were based on blood samples of 1,800 Swedish individuals, including about 900 who had recently been diagnosed with MS, according to a university press release.

PFAS, or per- and polyfluoroalkyl substances, known as “forever chemicals,” are used in some common household products, including non-stick cookware. (iStock)

The first phase of the trial studied 14 different PFAS contaminants and three substances that appear when PCBs are broken down in the body. These were then investigated for a link to the odds of diagnosis.

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“We saw that several individual substances, such as PFOS and two hydroxylated PCBs, were linked to increased odds for MS,” lead study author Kim Kultima said in a statement. “People with the highest concentrations of PFOS and PCBs had approximately twice the odds of being diagnosed with MS, compared to those with the lowest concentrations.”

The researchers then examined the combined effects of these substances and found that the mixture was also linked to increased risk.

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Fellow researcher Aina Vaivade noted that risk assessments should consider chemical mixtures, not just individual exposures, because people are typically exposed to multiple substances at the same time.

“We saw that several individual substances, such as PFOS and two hydroxylated PCBs, were linked to increased odds for MS,” the lead study author said. (iStock)

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The final phase of the study investigated the relationship between inheritance, chemical exposure and the odds of MS diagnosis, revealing that those who carry a certain gene variant actually have a reduced MS risk.

However, individuals who carried the gene and had higher exposure to PFOS a singular type of chemical in the PFAS family had an “unexpected” increased risk of MS.

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“This indicates that there is a complex interaction between inheritance and environmental exposure linked to the odds of MS,” Kultima said. 

“We therefore think it is important to understand how environmental contaminants interact with hereditary factors, as this can provide new knowledge about the genesis of MS and could also be relevant for other diseases.”

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Multiple sclerosis is a disease that leads to the breakdown of the protective covering of the nerves, according to Mayo Clinic. (iStock)

Fox News senior medical analyst Dr. Marc Siegel commented on these findings in an interview with Fox News Digital.

“MS is a complex disease that is somewhat autoimmune and somewhat post-inflammatory,” said Siegel, who was not involved in the study. “Epstein-Barr virus infection greatly increases the risk of MS.”

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“There is every reason to believe that environmental triggers play a role, including microplastics, and this important study shows a correlation, but not causation — in other words, it doesn’t prove that the microplastics caused MS.”

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The study had some limitations, the researchers acknowledged, including that the chemical exposure was measured only once, at the time of blood sampling. This means it may not accurately represent participants’ long-term or past exposure levels relevant to MS development.

“There is every reason to believe that environmental triggers play a role.”

Fox News Digital reached out to several industry groups and manufacturers requesting comment on the potential link between PFAS chemicals and multiple sclerosis. 

Several have issued public statements, including the American Chemistry Council, which states on its website that “manufacturers and many users of today’s PFAS are implementing a variety of practices and technologies to help minimize environmental emissions.”

In April 2024, the EPA enacted a new federal rule that sets mandatory limits on certain PFAS chemicals in drinking water, aiming to reduce exposure. The agency also aims to fund testing and treatment efforts.

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A woman working out outdoors takes a sip of water from a plastic bottle. (iStock)

Multiple sclerosis is a disease that leads to the breakdown of the protective coverings that surround nerve fibers, according to Mayo Clinic.

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The immune system’s attack on these nerve sheaths can cause numbness, weakness, trouble walking and moving, vision changes and other symptoms, and can lead to permanent damage.

There is currently no cure for MS, Mayo Clinic reports, but treatment is available to manage symptoms and modify the course of the disease.

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Natural Ozempic? 6 GLP-1 Foods That Work Just Like the Shot

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Natural Ozempic? 6 GLP-1 Foods That Work Just Like the Shot


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Simple daily habit could help people with type 2 diabetes manage blood sugar

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Simple daily habit could help people with type 2 diabetes manage blood sugar

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Sitting next to a window may help people with type 2 diabetes control their insulin levels, according to new research.

The study, published in Cell Metabolism, found that exposure to natural light — even indoors next to a window — changes how the body processes glucose and uses energy.

People in Western societies spend 80% to 90% of their time under artificial lights, which are much dimmer and less dynamic than sunlight, the researchers noted. Natural daylight is a powerful cue for the body’s internal clock, also known as the circadian rhythm.

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The body’s internal clock influences many processes, including digestion, hormone release and metabolism, according to research. When it gets out of sync, it can worsen insulin resistance and blood sugar control, which are two of the main issues caused by type 2 diabetes.

Typical lighting in homes and offices is much dimmer and lacks the biological signals provided by natural daylight. (iStock)

To test the effects of daylight on blood sugar, scientists recruited 13 adults with type 2 diabetes. Each person spent two separate 4.5-day periods in a controlled office setting, according to a press release.

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In one period, they worked in front of large windows with natural daylight streaming in. In the other period, participants worked in the same room with the windows covered and were exposed only to typical indoor lighting.

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Daylight isn’t a replacement for medication or traditional management strategies like diet and exercise, the researchers noted.

Everyone ate similar meals, followed the same schedule and continued their usual diabetes medications in both conditions.

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While average blood sugar levels didn’t differ drastically between the two conditions, people spent more time in the healthy glucose range when they were exposed to natural daylight — their blood sugar fluctuated less and stayed within a desirable range for a greater portion of the day.

Participants who were exposed to daylight burned more fat and fewer carbohydrates, a metabolic pattern linked to better blood sugar regulation. (iStock)

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Exposure to natural light also affected metabolism. In daylight, participants burned more fat and fewer carbohydrates for energy.

Muscle biopsies and laboratory tests further showed that the genes responsible for the body’s cellular clocks were more synchronized under natural light conditions, the study revealed.

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Better alignment of these genes can improve nutrient processing and how cells respond to insulin, the researchers concluded.

Sitting near windows or spending more time outdoors could support diabetes management alongside standard treatments, researchers say. (iStock)

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However, daylight isn’t a replacement for medication or traditional management strategies like diet and exercise, according to the team.

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The study did have some limitations, including that the group of patients was small. The researchers cautioned that larger studies are needed to confirm these results and determine how much natural light exposure is optimal.

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“This study also highlights the often unnoticed impact of the built environment on our health, and raises further concerns about the prevalence of office environments with poor (natural) daylight access,” the researchers noted.

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