simple 1-day natural constipation relief plan

Posted by Greg on

🌞 Morning

Upon waking

  • Drink a large glass of warm water with lemon (stimulates digestion)

  • 5–10 minutes of gentle stretching or walking

Breakfast

  • High-fiber cereal or oatmeal (with chia seeds or flaxseeds)

  • 1 cup berries (blueberries, raspberries, or strawberries)

  • 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

  • Large salad: leafy greens + colorful veggies + chickpeas or lentils

  • Whole grain wrap or slice of whole wheat bread

  • Olive oil and lemon dressing

  • Water (1–2 cups)

Movement

  • 15–20 minute brisk walk after lunch

🍎 Afternoon Snack

  • 1 pear, apple, or kiwi

  • Handful of almonds or walnuts

  • Herbal tea or water

πŸŒ™ Evening

Dinner

  • Grilled or baked vegetables

  • Brown rice or quinoa

  • Small portion of lean protein (beans, tofu, chicken, or fish)

  • Water

After dinner

  • Short walk (10–15 min)

  • Relax (stress can slow digestion)

πŸ’‘ Daily Goals Recap

  • Fiber: 25–35 g daily

  • Water: 6–8 cups (1.5–2 L)

  • Activity: 30 min walking or gentle exercise

  • Routine: Bathroom time after meals, don’t ignore urges

  • Posture: Use a footstool while on the toilet to mimic a squat