Dr. Daniel Ricciardi

14 things to try for constipation 👇

If fiber isn’t working, try these instead:

1️⃣ Drink enough water
2️⃣ Move your body daily (especially after meals)
3️⃣ Reduce chronic stress
4️⃣ Consider magnesium citrate
5️⃣ Increase fiber intake gradually
6️⃣ Identify and address food sensitivities
7️⃣ Use a probiotic containing Bifidobacterium strains
8️⃣ Try a Squatty Potty or similar foot stool
9️⃣ Increase healthy dietary fats
🔟 Support gut balance with Bloat Blocker
1️⃣1️⃣ Vitamin C
1️⃣2️⃣ Black coffee
1️⃣3️⃣ PHGG (partially hydrolyzed guar gum)
1️⃣4️⃣ Eat a wider variety of foods, especially if you meal prep the same meals every day.

One important thing to remember:

Constipation is often a symptom, not the root cause.

Low stomach acid, gut dysbiosis, SIBO, food sensitivities, stress, medication use, dehydration, and dietary factors can all contribute.

The goal isn’t just to force a bowel movement—it’s to understand why your body isn’t having one naturally.

12 Common SIBO Trigger Foods

If you’ve got small intestinal bacterial overgrowth (SIBO), some of the healthiest foods can cause the most bloating, gas, and discomfort.

Here are the repeat offenders I see most:

🧅 Onion
🧄 Garlic
🍎 Apples
🥣 Beans (all of them)
🥦 Broccoli (florets not as bad)
🥙 Hummus/chickpea
🍇 Dried fruits (all of them)
🌸 Cauliflower
🧃 Fruit juices (all of them)
🥗 Raw vegetables (all of them)
🥬 Brussel sprouts
🥛 Milk (*NOTE: lactose free cows milk is often fine. Plant based milks without any additives besides water and salt are often fine)

These are all high in fermentable sugars (FODMAPs) or tough-to-digest fibers, which can cause a lot of symptoms if you have SIBO.

💡 Important: You don’t need to avoid these forever. The goal is to treat the root cause, rebalance the gut, and then reintroduce the healthy foods you enjoy with less reactivity.

💬 Drop a “SIBO” in the comments to for my free SIBO training.

Gut problems don’t always look like gut problems.