Adjusting your dinner, hydration, and bedtime routine can improve bowel movements and gut health naturally

A healthy digestive system starts the night before. Making small adjustments to your dinner habits and bedtime routine can help ensure that your stomach is clean and your intestines function smoothly every morning.

Avoid heavy meals late at night, as they can disrupt digestion and sleep. Finish dinner at least 2–3 hours before going to bed. If you feel hungry later, opt for a light snack such as a few cashews, a glass of warm milk, or cherry juice, which are easier for your stomach to process.

Fiber promotes bowel movements and helps prevent constipation. Include foods like oats, quinoa, sorghum, beans, and vegetables such as spinach, broccoli, and carrots. Fruits like apples, oran

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