🌞 Morning
Upon waking
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Drink a large glass of warm water with lemon (stimulates digestion)
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5–10 minutes of gentle stretching or walking
Breakfast
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High-fiber cereal or oatmeal (with chia seeds or flaxseeds)
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1 cup berries (blueberries, raspberries, or strawberries)
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1 cup herbal tea or water
⏱ Bathroom tip: Sit on the toilet for 5–10 min after breakfast to take advantage of the gastrocolic reflex (your colon is most active after eating).
🍱 Midday
Lunch
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Large salad: leafy greens + colorful veggies + chickpeas or lentils
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Whole grain wrap or slice of whole wheat bread
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Olive oil and lemon dressing
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Water (1–2 cups)
Movement
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15–20 minute brisk walk after lunch
🍎 Afternoon Snack
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1 pear, apple, or kiwi
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Handful of almonds or walnuts
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Herbal tea or water
🌙 Evening
Dinner
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Grilled or baked vegetables
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Brown rice or quinoa
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Small portion of lean protein (beans, tofu, chicken, or fish)
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Water
After dinner
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Short walk (10–15 min)
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Relax (stress can slow digestion)
💡 Daily Goals Recap
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Fiber: 25–35 g daily
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Water: 6–8 cups (1.5–2 L)
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Activity: 30 min walking or gentle exercise
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Routine: Bathroom time after meals, don’t ignore urges
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Posture: Use a footstool while on the toilet to mimic a squat