Health
5 tips to alleviate constipation after Thanksgiving from a top gut health doctor
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.
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.
“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.
“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.
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.”
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.
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.
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.
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.”
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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Older adults who avoid meat in their golden years may be less likely to reach age 100 than their meat-eating counterparts, new research suggests.
Researchers tracked more than 5,000 adults aged 80 or older who were enrolled in the Chinese Longitudinal Healthy Longevity Survey.
Between 1998 and 2018, data showed that those who did not eat meat were less likely to reach their 100th birthday than those who consumed animal products regularly.
The findings seem to contradict previous studies that have linked vegetarianism and plant-based diets to lower risks of heart disease, stroke, diabetes and obesity.
Most evidence supporting the benefits of plant-based diets comes from studies tracking younger populations, the researchers noted.
The findings contrast with previous research praising plant-based diets for their positive influence on heart health. (iStock)
The study, published in The American Journal of Clinical Nutrition, points to losses in muscle mass and bone density with age, shifts that can increase the risk of malnutrition and frailty in the “oldest old.”
As people enter their 80s and 90s, the nutritional priority often shifts from preventing long-term chronic diseases to maintaining day-to-day physical function, experts say.
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“The headline ‘vegetarians over 80 less likely to reach 100’ sounds surprising, because it contrasts with decades of data linking plant‑forward diets to lower chronic disease risk earlier in life,” Erin Palinski-Wade, a New Jersey-based registered dietitian, told Fox News Digital.
“However, once you see that this research is limited to adults over the age of 80 who are also underweight — and that this link disappears with the consumption of eggs, dairy and fish — the results are less surprising.”
While diets earlier in life tend to emphasize avoiding long-term disease, older age necessitates nutrients and weight maintenance, experts say. (iStock)
In those over 80, restricting animal proteins may be less likely to promote longevity, according to Palinski-Wade, who was not involved in the study.
Eliminating all animal protein — particularly in a population that may already experience diminished hunger cues — can make it more difficult to meet adequate protein needs, potentially increasing the risk of nutrient deficiencies, the nutritionist said.
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In addition to a higher tendency to be underweight, older populations also face a greater risk of bone fractures due to lower calcium and protein intake.
Potential limitations
The lower rate of vegetarians reaching 100 was only observed in participants identified as underweight, the researchers noted. No such association was found in people who maintained a healthy weight.
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Because being underweight is already linked to greater frailty and mortality risk, the researchers noted that body weight may partly explain the findings, making it difficult to determine whether diet itself played a direct role.
Those incorporating animal-sourced products other than meat were just as likely to live to 100. (iStock)
Additionally, the shortened lifespans were not found in people who continued to eat non-meat animal products, such as fish, dairy and eggs.
Older adults with these more flexible diets were just as likely to live to 100 as those eating meat, as these foods may provide the nutrients necessary for maintaining muscle and bone health, the researchers noted.
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“This is an observational study, so it can only show associations, and does not prove that avoiding meat directly reduces the odds of reaching 100,” Palinski-Wade added.
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The researchers suggested that including small amounts of animal-sourced foods could help older seniors maintain essential nutrients and avoid the muscle loss often seen in those who stick strictly to plants.
Eliminating all animal protein — particularly in a population that may already experience diminished hunger cues — can make it more difficult to meet adequate protein needs, potentially increasing the risk of nutrient deficiencies. (iStock)
Palinski-Wade offered some guidance for those looking to optimize nutrition later in life.
“For adults in their 80s and beyond, especially anyone losing weight or muscle, the priority should be maintaining a healthy weight and meeting protein and micronutrient needs — even if that means adding or increasing fish, eggs, dairy or well‑planned, fortified plant proteins and supplements.”
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Strict vegan or very low‑protein patterns at that age should be carefully monitored by a dietitian or clinician, with attention to B12, vitamin D, calcium and total protein, according to Palinski-Wade.
“Younger and healthier adults can still confidently use plant‑forward or vegetarian patterns to lower long‑term chronic disease risk,” she added.
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In a dramatic turn of events that’s captured the attention of animal lovers worldwide, Punch — the young macaque at a zoo in Japan famous for his inseparable bond with a stuffed orangutan toy — has reached a major milestone in his journey toward social integration.
On Thursday, visitors and staff at the Ichikawa Zoological and Botanical Garden witnessed a breakthrough: Punch was seen cuddling with and hitching a ride on the back of a fellow macaque.
Punch’s story began with hardship. He was abandoned by his mother shortly after his birth in July 2025 — and to ensure his survival, zookeepers stepped in to hand-rear the primate.
On Jan. 19, 2026, the zoo officially began the process of reintegrating Punch into the “monkey mountain” enclosure.
The transition was initially fraught with tension.
Punch’s story began with hardship when he was abandoned by his mother shortly after he was born. To help him, zookeepers gave him a stuffed toy that he began dragging around everywhere he went. (David Mareuil/Anadolu via Getty Images)
As a hand-reared infant, Punch was bullied and ignored by the established group of monkeys.
He was often seen huddled alone with his orange plush companion while the rest of the troop interacted.
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In an official statement released Feb. 27, the Ichikawa Zoological and Botanical Garden detailed the meticulous care behind this process.
Previous viral videos showed Punch bullied by the rest of the troop, running to his plushy toy for comfort. (David Mareuil/Anadolu via Getty Images)
“From an animal welfare perspective, our primary goal is to reintegrate Punch with the troop,” the zoo said.
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The strategy involved nursing Punch within the enclosure, so the troop could recognize him as one of their own, and pairing him with a gentle young female macaque prior to his full release to build his confidence.
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The latest footage, captured by X user @tate_gf, suggested the zoo’s patience is paying off.
The video shows Punch seeking physical contact not from his toy, but from another monkey — eventually climbing onto its back for a vital social behavior for young macaques: the “piggyback ride.”
The zoo’s strategy appears to be paying off: Punch, shown at far left, was recently seen riding on the back of a fellow macaque. (David Mareuil/Anadolu via Getty Images)
While Punch still carries his stuffed toy for comfort during moments of perceived danger, the zoo remains optimistic about his progress.
The organization cited the successful 2009 case of Otome, another hand-reared macaque who eventually outgrew her stuffed toy, successfully integrated — and went on to raise four offspring of her own.
The zoo has had crowds coming to see Punch, with hundreds of people lining up to get inside to see the young star, according to reports.
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“I’m hoping Punch has a good life like everybody else does, and think he’s a cute little guy,” one person commented online.
“Such a precious baby,” another person wrote.
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