2. High-fiber dinner options:
The best choices for dinners:

Apples/pears (with skin)

Leafy green vegetables (spinach, broccoli)

Chia seeds (soak in water first)

Oatmeal (easy overnight option)

Pro tip: Avoid heavy meats and dairy products at night.

3. Herbal tea to soothe the bowels.
Choose one:

Mint (reduces swelling)

Ginger (aids digestion)

Chamomile (calms the intestines)

⚠️Senna tea works, but use it in moderation (natural laxative).

4. The “Squatty Potty” Trick:
Place a small stool under your feet while on the toilet.

Why? It aligns the colon for easier and more complete elimination.

5. Occasional washing with salt water (Caution!)
Only 1 or 2 times a month at most.

1 cup of warm water

1 teaspoon of sea salt

juice of ½ lemon

⏰ Drink at night and stay close to the bathroom.

6. Probiotic nighttime cup.
Try it before going to bed:

½ cup of kefir or unsweetened yogurt

2 tablespoons of sauerkraut/kimchi

Small glass kombucha

It increases good gut bacteria in the long term.

7. ‍♀️ 5-minute yoga for digestion.
Try these poses:

Child’s posture (1 min)

Seated twist (30 seconds each side)

Legs up the wall (3 minutes)

⚠️ Important Notes