How to Tell if You Have a Healthy Gut (and What to Do if You Don’t)
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While you’ve probably seen all kinds of hacks and tricks on social media to support your gut health, there’s one simple way to beat constipation that many of us overlook.
This humble drink is something we all need every day, dietitians say, for so many reasons, including the fact that it can help you poop. But not all of us prioritize it as much as it deserves.
Nutrition Tip of the Day: Drink Water When You’re Feeling Backed Up
“The best drink to help you poop is surprisingly simple: It’s water,” says Natalie Rizzo, sports dietitian and TODAY nutrition editor.
While there’s no one-size-fits-all recommendation for the amount of water we need per day, expert guidelines generally suggestdrinking 9-13 cups of beverages per day, including water. (That estimate also takes into account water-rich foods, like fruit and vegetables.)
Keep in mind that your body weight and exercise habits, as well as how much you’re sweating throughout the day, will all impact how much water you need to drink.
Why It Matters
“Staying hydrated helps keep stool soft and easier to pass, while not drinking enough fluids can contribute to constipation,” Rizzo explains.
Not drinking enough water is one of the most common causes of constipation, so anyone who’s been backed up “needs to immediately work on their water intake,” Dr. Ekta Gupta, associate professor of medicine in the department of gastroenterology and hepatology at Johns Hopkins University, told TODAY.com previously.
Gupta recommends aiming for at least 64 ounces of water per day, which is just a bit less than two 40-ounce Stanley tumblers.
And, if you’re trying to eat more fiber for all of its health benefits, you’re going to need to drink even more water to ensure healthy bowel movements.
“Water is especially important if you’re increasing your fiber intake,” Rizzo says, “because fiber absorbs water in the digestive tract to help add bulk and keep things moving.”
How to Get Started
Water is essential for your overall health — and to make sure your trips to the bathroom are productive. But water isn’t exactly the most exciting beverage.
That’s why it’s worth finding ways to make your water habit more interesting or to motivate yourself to get enough water in your day, dietitians say.
For instance, try infusing your water with fresh fruit, Rizzo says. “If plain water isn’t appealing, sparkling water or water flavored with lemon, berries or cucumber counts, too,” she suggests.
Sometimes, it takes a little behavioral trick to make drinking water a habit. For registered dietitian Grace Derocha, the key was making a rule for herselfthat she had to drink a glass of water before she could drink coffee in the morning.
Not only will drinking enough water help you get things moving when you’re constipated, making it a long-term daily habit will also pay off preventively, too. “Aim to sip water consistently throughout the day rather than chugging a large amount when you’re already feeling backed up,” Rizzo says.
TODAY’s Expert Tip of the Dayseries is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more.
