Constipation Relief: Tried and Tested Indian Remedies

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Constipation is a common digestive issue that can cause discomfort and disrupt your daily routine. In India, where traditional remedies have been passed down through generations, there are several effective ways to tackle constipation naturally. In this article, we'll explore the causes of constipation and share time-tested Indian remedies to provide relief.


Understanding Constipation:



Constipation occurs when there is difficulty in passing stool, often resulting in infrequent bowel movements or hard, dry stools. This can happen for various reasons, including a lack of dietary fiber, inadequate water intake, a sedentary lifestyle, or certain medical conditions.

  • Lack of Dietary Fiber: A diet deficient in dietary fiber, found in fruits, vegetables, whole grains, and legumes, can lead to constipation. Fiber adds bulk to the stool, making it easier to pass through the digestive tract.


  • Inadequate Water Intake: Dehydration or insufficient water intake can result in hard, dry stools, making them difficult to pass. Proper hydration is essential for maintaining the moisture in the digestive system.


  • Sedentary Lifestyle: Lack of physical activity or a sedentary lifestyle can slow down the natural contractions of the digestive muscles, leading to slower movement of stool through the colon.


  • Certain Medical Conditions: Some medical conditions, such as hypothyroidism, diabetes, irritable bowel syndrome (IBS), and neurological disorders, can affect bowel movements and contribute to constipation.


Some Indian Remedies to Tackle Constipation:


  • Fiber-rich Diet: A diet rich in fiber is key to preventing and relieving constipation. Include plenty of fruits, vegetables, whole grains, and legumes in your meals. Fiber adds bulk to your stool, making it easier to pass. To name a few for your quick reference - Cabbage, Carrots, Peas, Cabbage, Spinach, Bell Pepper, Sweet Potatoes. 


  • Isabgol (Psyllium Husk): Isabgol is a well-known remedy in India for constipation. Mix a teaspoon of isabgol in a glass of warm water or milk and consume it before bedtime. It helps soften the stool and promotes regular bowel movements.


  • Triphala: Triphala, a traditional Ayurvedic herbal remedy, is a combination of three fruits – amla, haritaki, and bibhitaki. It's known for its gentle laxative properties. You can consume Triphala powder or tablets, following the recommended dosage.


  • Ghee and Milk: A warm glass of milk with a teaspoon of ghee (clarified butter) can be soothing and help lubricate the digestive tract, making it easier to pass stool.


  • Castor Oil: A teaspoon of castor oil taken on an empty stomach in the morning can provide relief from constipation. However, use this remedy sparingly, as excessive use can lead to dependence. Also, Applying warm castor oil to the abdomen and gently massaging it in a clockwise direction can stimulate bowel movements. Leave it on for 15-20 minutes before taking a warm bath.


  • Ajwain (Carom Seeds): Ajwain has carminative properties that aid digestion. Roast a teaspoon of ajwain seeds and consume them with a pinch of black salt after meals


  • Hing (Asafoetida): Asafoetida is believed to have carminative and digestive properties. Mix a pinch of asafoetida with a glass of warm water and drink it to relieve constipation and gas.


  • Methi (Fenugreek) Seeds: Fenugreek seeds are high in soluble fiber and can help bulk up the stool. Soak a teaspoon of fenugreek seeds in water overnight and consume them in the morning, along with the water.


  • Ginger Tea: Ginger has digestive properties that can help alleviate constipation. Prepare ginger tea by boiling a few slices of ginger in water and drink it before or after meals.

  • Jeera (Cumin Seeds) Water: Boil a teaspoon of cumin seeds in a glass of water, strain, and drink the water. Cumin seeds help relieve gas and promote bowel regularity.


  • Warm Water: Start your day with a glass of warm water, possibly with a squeeze of lemon. This can stimulate bowel movements and hydrate your digestive system.


  • Yoga and Exercise: Regular physical activity, especially yoga poses like Pavanamuktasana (Wind-Relieving Pose) and Bhujangasana (Cobra Pose), can help relieve constipation by improving digestion and promoting intestinal movement. If you cannot practice yoga, a walk for about 20 - 30 min a day would help.


  • Fluid Intake: Ensure you're drinking an adequate amount of water throughout the day. Staying hydrated is crucial for maintaining healthy bowel function.


Preventive Measures:


In addition to these remedies, consider incorporating these preventive measures into your daily routine:


- Establish regular meal times and avoid skipping meals.

- Chew your food thoroughly to aid digestion.

- Avoid excessive consumption of processed foods and fried items.

- Limit your intake of dairy products and refined sugars, which can contribute to constipation.

- Practice stress-reducing techniques like meditation and deep breathing to promote relaxation.


Remember that while these Indian remedies can be effective, it's important to consult a healthcare professional if your constipation persists or worsens, as it could be a symptom of an underlying medical condition. Combining these natural remedies with a balanced diet and a healthy lifestyle can go a long way in maintaining regular bowel movements and overall digestive health.



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