1. Stick to a sleep schedule.
Going to sleep at the same time every night can help maintain regularity.
“Changes in sleep patterns can affect our circadian rhythm, which controls both our sleep/wake cycles and our digestion,” dietitian and nutrition expert Tanya Zuckerbrot, R.D., tells mbg.
2. Prioritize Fiber
“Fiber helps promote digestive regularity, which is good for the gut. Soluble fiber, in particular, helps build stool bulk, while insoluble fiber helps speed up transit time,”* Jess Cording, M.S., R.D., CDN, previously told mindbodygreen.
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3. Try intermittent fasting.
“Since we’re trying to give [the gut] a rest from all the digesting it’s been doing, the first thing you should do is try to fast for at least 16 hours,” she tells mbg, “which means you leave 16 hours between your last meal of the day and breakfast.”
For example, eating the last meal of the day at 8 p.m. and the first meal of the day at 12 p.m. the next day would equate to a 16-hour fast. This also leaves room in the morning for proper hydration, which can help support digestion3.
Maintaining a sleep routine, prioritizing fiber, and intermittent fasting are a few expert-backed ways to promote regularity on a daily basis. If those don’t seem to work and you need to get back on track, check out this comprehensive guide to speeding up digestion.
If you are pregnant, breastfeeding, or taking medications, consult with your doctor before starting a supplement routine. It is always optimal to consult with a health care provider when considering what supplements are right for you.