Feeling bloated, sluggish, or uncomfortable due to constipation? You're not alone! Millions of people silently suffer from irregular bowel movements due to poor diet, dehydration, stress, or lifestyle choices.
As a clinical nutritionist and founder of Dt. Shreya Oza Diet Clinic, I’ve helped hundreds of clients across Ahmedabad and India overcome constipation naturally — without relying on long-term laxatives.
In this blog, I’ll share simple Indian diet tips and home remedies that actually work.
🌿 What is Constipation?
Constipation means having less than 3 bowel movements a week, or passing hard, dry stools that are painful and incomplete. It can be occasional or chronic and is often linked to:
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Low fiber intake
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Dehydration
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Inactive lifestyle
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Stress and irregular meals
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Excess tea/coffee and processed food
✅ Top 7 Natural Remedies for Constipation
1. Start Your Day with Warm Water & Lemon
Warm water with lemon on an empty stomach helps stimulate digestion and kickstarts your colon.
2. Include High-Fiber Foods
Fiber adds bulk and softens stool. Aim for 25–30g of fiber per day. Indian sources include:
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Fruits: Papaya, guava, figs, apples (with skin)
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Veggies: Bottle gourd (lauki), spinach, carrots
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Whole grains: Oats, brown rice, jowar, bajra
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Seeds: Flax seeds, chia seeds (soaked overnight)
3. Soaked Raisins or Figs
Soak 4–5 black raisins or dried figs overnight and eat them in the morning. They're natural laxatives.
4. Add Ghee to Your Meals
A teaspoon of desi ghee in hot dal or roti lubricates the intestines and helps in smooth bowel movements.
5. Drink 2.5 to 3 Liters of Water Daily
Dehydration is a major cause of constipation. Sip warm water throughout the day, especially during meals.
6. Practice Indian Squat Position
Using a footstool or squatting helps align the rectum and ease elimination.
7. Stay Active
Brisk walking for 30 minutes a day can significantly improve gut motility. Try yoga poses like Pawanmuktasana or Malasana for added benefit.
🍽️ Sample Anti-Constipation Indian Diet Plan
Morning (7:30 AM):
– Warm lemon water + soaked raisins or figs
Breakfast (9:00 AM):
– Vegetable dalia or oats with flax seeds
Mid-Morning (11:30 AM):
– Guava or papaya
Lunch (1:30 PM):
– Brown rice + lauki sabzi + dal + salad + 1 tsp ghee
Evening (4:30 PM):
– Herbal tea + roasted chana or makhana
Dinner (7:30 PM):
– Khichdi with curd or cooked veggies + ajwain water
🚫 Foods to Avoid
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Excessive tea/coffee
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Refined maida products
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Deep-fried and packaged snacks
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Dairy in excess (for some people)
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Skipping meals or eating late at night
📞 Need Help with Chronic Constipation?
Don’t rely on laxatives forever. With a personalized Indian diet plan, you can fix the root cause naturally.
💬 Contact Dietitian Shreya Oza
📍 Dietitian Shreya Oza Diet Clinic – Ahmedabad
📞 Call/WhatsApp: 9687563126
🌐 Website: www.dieticianshreyaoza.com
📸 Instagram: @dieticianshreya_
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