8g
✅ Raspberries (1 cup)
8g
✅ Chia seeds (1 oz)
10g
✅ Broccoli (1 cup)
5g
✅ Whole grain oats (½ cup dry)
4g
📌 Aim for 25–38g of fiber daily — increase gradually to avoid gas.
2. Stay Hydrated
Water helps fiber work properly — without it, constipation worsens.
💧 Goal: Pale yellow urine = well-hydrated
🚰 Drink 6–8 glasses of water daily — more if active or in hot climates
3. Move Your Body
Exercise stimulates intestinal contractions.
✅ Walking 20–30 min/day
Improves bowel regularity
✅ Yoga (twists, forward bends)
May relieve bloating and gas
✅ Strength training
Supports overall metabolic health
🚶♀️ Even light movement helps.
4. Eat Fermented Foods (Probiotics)
Support a healthy gut microbiome with live-culture foods:
Yogurt (with active cultures)
Kefir
Sauerkraut
Kimchi
Miso
Kombucha (in moderation — watch sugar content)
🧫 Probiotics may help with bloating, diarrhea, and immune function.
5. Limit Processed Foods & Added Sugars
Junk food disrupts gut balance and promotes inflammation.
📉 Reduce:
Fast food
Sugary drinks
Artificial sweeteners (like sorbitol, sucralose)
Ultra-processed snacks
Choose whole foods whenever possible.
🍽️ Healthy Recipes That Gently Support Digestion
These aren’t “cleanses” — they’re nourishing meals that naturally keep things moving.
🥣 1. High-Fiber Breakfast Bowl
Ingredients:
½ cup rolled oats
1 tbsp chia seeds
½ cup raspberries
¼ cup walnuts
1 cup almond milk
Drizzle of honey (optional)
✅ Fiber: ~12g | Prep: 5 minutes
🥗 2. Gut-Friendly Lentil Salad
Ingredients:
1 cup cooked lentils
Chopped cucumber, cherry tomatoes, red onion
Handful of spinach
Olive oil + lemon dressing
2 tbsp sauerkraut on top
✅ Fiber + probiotics | Great warm or cold
🍲 3. Ginger-Turmeric Soup (Anti-Inflammatory)
Ingredients:
1 cup chopped carrots
1 cup sweet potato
½ inch fresh ginger
½ tsp turmeric
4 cups vegetable broth
1 can coconut milk (light)
Simmer 25 mins → blend or serve chunky.
💡 Soothes digestion and supports immunity.
❗ When to See a Doctor
Don’t self-treat serious symptoms with food or cleanses.
Seek help if you have:
Persistent constipation or diarrhea
Blood in stool
Unexplained weight loss
Severe abdominal pain
Family history of colon cancer
🩺 Screening (like colonoscopy) saves lives — start at age 45 (or earlier if high-risk).
Final Thoughts
You don’t need a drastic cleanse to feel better.
For complete cooking steps, go to the next page or click the Open button (>), and don't forget to SHARE with your Facebook friends
