Nutrition
Expert-Approved Drinks for a Healthier Digestive Routine
Annually, over 2.5 million individuals seek medical advice for constipation, according to the Cleveland Clinic. However, the actual number of those experiencing this discomfort is likely higher, as many opt for home remedies, including over-the-counter solutions like stool softeners or dietary choices such as kiwi and prunes.
Dr. Joseph Salhab, a gastroenterologist, has recently highlighted five beverages that can aid in achieving regular bowel movements. Here, we delve into these beneficial drinks.
The first recommendation from Dr. Salhab is a concoction he refers to as “chia fresca,” also gaining popularity as “the internal shower” on social media. This drink is crafted from one tablespoon of chia seeds mixed into a 12-ounce glass of water.
“Let it soak for about 10 to 15 minutes and just add a squeeze of fresh lemon,” Dr. Salhab instructs. Notably, a single tablespoon of chia seeds provides approximately 20 percent of the daily recommended fiber intake. Fiber plays a crucial role in digestion, enhances satiety post-eating, helps manage blood sugar levels, regulates cholesterol, and supports a healthy gut microbiome.
Dr. Salhab’s next suggestion involves juices rich in sorbitol, such as prune, pear, or apple juice. He advises, “You can mix them together if you don’t like the taste of one or another, and you can make it fresh or just use ones without added sugar.” Sorbitol functions by increasing water absorption in the intestines, which softens the stool and facilitates easier bowel movements. It also boosts intestinal pressure, prompting muscles to move stool more effectively.
Another tip from Dr. Salhab is to consume warm water, which can naturally stimulate bowel movements. He suggests opting for herbal teas, particularly those containing peppermint, to enhance the effect. “Warm water stimulates bowel movements,” he emphasizes, adding that peppermint can assist with gas and bloating. Peppermint is rich in flavonoids, antioxidants known for reducing inflammation, relaxing the gut, and balancing gut bacteria.
Psyllium husk is another beneficial option, often found in powder form. It can be blended with water, other beverages, or added to smoothies. While it is frequently promoted for weight loss due to its fiber content, Dr. Salhab highlights its benefits for constipation relief.
Dr. Kubanych Takyrbashev, a health and wellness advisor, previously explained that soluble fiber, like psyllium husk, “dissolves in water to form a gel-like substance in the digestive tract,” aiding in stool softening and promoting regularity. This can be especially beneficial for individuals with IBS who experience constipation.
Incorporating these drinks into your routine may help maintain digestive health and ensure regular bowel movements, offering a natural approach to managing constipation.
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