eat plenty of fruit, vegetables and fish, and try to reduce or have a low intake of processed foods, high dairy foods and red meats.”
What are some of the best things to eat to aid digestion? “Kiwi is one of the most effective dietary interventions for constipation,” says Verma. “We also recommend linseeds or flax seeds, because these are low-cost, natural laxatives that are very well tolerated. Stir them into yoghurt with some fruit.”
Get involved with fibremaxxing
It is likely that you aren’t consuming enough fibre. “Over 90% of Americans don’t meet their fibre goals,” says Dr Wendi LeBrett, a California-based gastroenterologist; a 2023 report found that 96% of British people aged 11 and up don’t eat enough fibre, either. The accepted recommendation is 25-35g of fibre per day depending on your size, and a few servings of fruit will help you on your way, LeBrett says: “An apple has about 4g of fibre. Then for lunch or dinner, a serving of beans can get you 5-6g of fibre.” From almonds to broccoli to oranges, you often have to consciously choose fibre to meet the target, says LeBrett. “Some people need to take a fibre supplement to reach that goal.”
— Read on www.theguardian.com/lifeandstyle/2026/may/21/how-often-should-you-go-to-the-toilet-how-can-you-get-the-better-of-wind-experts-tips-for-a-healthier-gut
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