top of page

Transform Your Gut Health: A Research-Backed Habit Tracker

Written by Danielle Starmer, RD LDN, Monash University trained on the low-FODMAP diet

Let's face it - constipation is a real pain in the...well, you know. It's time to break free from the porcelain throne and unleash the power of healthy habits with our new Gut Buddy habit tracker! This research-backed bowel program tool is designed to help you battle dreaded constipation and achieve a healthier, happier gut.

woman with hurt stomach constipation

Constipation affects people of all ages and can be caused by various factors, such as poor diet, dehydration, and stress. Not only is it uncomfortable, but it can also lead to other health problems if left untreated. Luckily, there are simple lifestyle changes you can make to help prevent and treat constipation - and that's where the Gut Buddy comes in.

With a focus on fiber, hydration, exercise, scheduled toilet time, and stress reduction, the Gut Buddy habit tracker is your new sidekick in the fight against constipation. In this blog post, we'll delve into the research behind these habits and show you how they can help you wave goodbye to those uncomfortable moments on the toilet.


Fiber is a critical component of a healthy diet, and research suggests that it plays a significant role in promoting gut health. The recommended daily fiber intake for adults is around 30g (1). Fiber aids in digestion, prevents constipation, and feeds the beneficial bacteria in the gut (2). Psyllium husk, a soluble fiber, has been shown to improve bowel regularity and promote overall digestive health (3).


Staying hydrated is crucial for maintaining proper digestive function. Research shows that inadequate water intake can lead to constipation and other digestive issues (4). Drinking at least 40oz of water daily can help prevent constipation and keep things moving smoothly (5).

Physical Activity

Regular exercise has been linked to improved gut health, as it helps stimulate the digestive system and prevents constipation (6). Additionally, physical activity can reduce stress levels, which can positively impact gut health (7).

Scheduled Toilet Time

Establishing a regular toilet routine, particularly after a meal or a warm bath, can help promote regular bowel movements (8). Research indicates that relaxing and taking your time during bowel movements can improve bowel health and prevent issues like hemorrhoids (9).

Stress Reduction

Stress can negatively impact gut health, leading to issues like constipation and inflammation (10). Dedicating time to relaxation techniques like meditation or yoga can help reduce stress and promote a healthier gut (11).

Ready to kickstart your journey to a healthier gut? As a digestive health nutritionist, I specialize in personalized strategies like the low-FODMAP diet. After reading about our Gut Buddy habit tracker, take the next step with a free discovery call!

In this call, we'll discuss your specific concerns and goals, and I'll provide tailored insights to help you achieve optimal digestive health. Book your call now and let's create a custom nutrition plan together!

Download the Gut Buddy Habit Tracker for Free!

Gut Buddy Habut Tracker
Download PDF • 1.46MB

Gut Buddy Constipation Bowel Program Habit Tracker


19 views0 comments


bottom of page