The struggle is real. Fortunately, there are easy ways to keep your digestive system moving, so you can stay on the go.



Add fiber

On average, try to eat 18 to 30 grams per day—it adds bulk and roughage to your stools, which helps keep your system moving. 1



Drink, drink, drink.

Water, juices, and herbal beverages are your best choices. Limit the amount of caffeine and alcohol, as they can dehydrate your body. 2,4



Food for thought.

Eating at consistent times is important. And while refined foods are convenient, it’s best to cook from scratch when possible.



Work it out.

Getting your heart rate up for approximately 30 minutes a day can help move your bowels. And that workout can decrease stress levels, which also affect your system. 3,5



Check your meds.

Some medications can stop up your system. If you feel that’s the case, speak to your physician about a change. 4



When you gotta go, go.

It’s important to head to the bathroom when you need to go. Holding it in or making changes to your daily routine can mess with your system. 3