Surgeon Spills the Secret: Eat These 4 Foods to Get Things Moving – You’ll Thank Us Later!

If you’re struggling with constipation or aiming to boost your gut health, a UK surgeon has some simple yet powerful advice. Dr. Karan Rajan, widely known as Dr. Karan Raj, emphasizes the importance of dietary fiber and suggests four must-eat foods to improve bowel movements. Here’s how these gut-friendly options can make a difference, and why you might want to add them to your grocery list today.

Fiber: The Key to Digestive Health

Fiber isn’t just good for digestion—it’s a powerhouse for overall gut health. It feeds beneficial bacteria, regulates digestion, and promotes smooth, regular bowel movements. According to Dr. Rajan, his own diet includes these four foods, with two of them being daily staples.

Kiwi: The Unsung Hero of Smooth Digestion

Kiwi isn’t just a delicious tropical fruit—it’s also packed with soluble fiber, which helps soften stools and increase their frequency. Unlike laxatives, which can sometimes have uncomfortable side effects, kiwi offers a natural and gentle alternative.

“Kiwi is particularly rich in soluble fiber, which promotes softer stool and increases stool frequency without the associated side effects of some laxatives,” Dr. Rajan explains.

Nutritionists also praise kiwi for its high vitamin C content and anti-inflammatory properties. As an added bonus, a 2023 study found that kiwi, along with other fruits like citrus and apples, could lower the risk of colorectal cancer, the third most common cancer globally.

Coffee: More Than Just a Morning Kick

Your daily cup of coffee might be doing more for your body than keeping you awake. Dr. Rajan highlights coffee as a dual-action digestive aid, thanks to its soluble fibers and polyphenols—plant compounds with antioxidant and anti-inflammatory benefits.

“Coffee contains the double whammy of soluble fibers and polyphenols,” he says.

These compounds act as prebiotics, feeding the good bacteria in your gut. Coffee may also improve gut motility, making it easier to combat constipation. And don’t worry if you prefer instant coffee or decaf—they offer the same benefits. Just be mindful of when you drink it to avoid sleepless nights.

Mixed Nuts: A Daily Habit Worth Starting

Dr. Rajan swears by mixed nuts like almonds, walnuts, and pistachios, calling them a daily dietary essential. These nutrient-dense snacks are loaded with prebiotic fibers, which encourage microbial diversity in the gut.

“No. 3 is something I try to eat every single day—mixed nuts, like almonds, walnuts, and pistachios,” he shares. “Having a mixture of nuts gives you a diverse range of prebiotic fibers, which promote microbial diversity in your gut.”

Studies suggest that consuming 20 to 30 grams of nuts daily may reduce inflammation, improve gut bacteria, and even lower the risk of colorectal cancer.

Yogurt: A Gut-Friendly Staple

Yogurt is more than a creamy treat—it’s a nutritional ally for your digestive system. Dr. Rajan includes it in his daily diet, particularly varieties with live, active cultures like lactobacillus and bifidobacterium.

“Look for yogurt containing live, active cultures like lactobacillus and bifidobacterium, which can help to add to your good microbial load,” he advises.

These probiotics have been shown to relieve symptoms of irritable bowel syndrome (IBS) and improve lactose digestion, even for those who are lactose intolerant.

The Bottom Line: Simple Changes, Big Results

Incorporating these four foods—kiwi, coffee, mixed nuts, and yogurt—into your diet could make a noticeable difference in your gut health. From reducing constipation to lowering your risk of colorectal cancer, these items are as functional as they are delicious. Start small, and see how these easy, accessible choices can transform your digestion and overall well-being.

Your next grocery trip might just be the first step toward a healthier gut.