Start with food, then layer support
The simplest path to consistent regularity starts with fiber. The Mayo Clinic highlights fiber‑rich foods like oat bran for bowel regularity, and clinical trials show dried plums can outperform psyllium for bowel movement frequency.
A simple weekly rhythm
- Breakfast: add oat bran or a high‑fiber cereal.
- Lunch: include vegetables and a light protein source.
- Evening: use a botanical digestive supplement if needed.
Why this approach feels sustainable
- Food‑first foundation with gentle support
- Easy to follow during travel or busy weeks
- Flexible—adjust based on your routine