• Drink Plenty of Water – At a minimum, you should aim to drink at least eight 8-ounce glasses of water a day.
• Exercise Regularly – Exercise can actually improve the muscles in your intestine! And toned intestinal muscles promote regular bowel movements.
• Don’t Delay – Speaking of bowel movements, don’t delay or ignore the urge to go. When nature calls, answer right away.
• Increase Fiber in Your Diet – To avoid uncomfortable bloat, add fiber slowly by incorporating more whole grains, fresh fruits, and vegetables into your meals. Ultimately, your goal should be to work up to 25-35 grams of fiber a day.
• Prevent Constipation – One way to do this is by consuming prunes, prune juice, or a specially formulated tea. There are also over-the-counter stool softeners, but you’ll want to check with your doctor first before using them long-term.
• Avoid Refined Foods – Refined foods are processed foods that are missing the nutrients they once had. This includes plenty of “white” foods like white bread, white bagels, white pasta, white rice, and white flour. Rather than relying on processed food, aim to shop the perimeter of your grocery store—that’s typically where the healthiest food in the store can be found.
Psyllium is actually the main active ingredient in the laxative, Metamucil, although you don’t need to buy Metamucil to use psyllium. Instead, you can always try adding ground psyllium seed to your diet
, for instance by sprinkling it on soup, yogurt, or cereal, or by putting it in a protein shake or fruit smoothie.