Diet and lifestyle for Constipation

Constipation is a condition that can cause the person suffering from it a lot of trauma. A constipation diet full of fiber and plenty of fluids may be all you need to stay regular. If we follow some dietary and lifestyle changes, it can help a lot to solve this problem. Constipation is a very common problem but, if it continues for three weeks or more, it should be treated well.

  • Do not suppress the natural urge.
  • Regularly evacuate bowels early morning daily.
  • Avoid foods that cause irritation like spicy, bitter, dried fish, cold and astringent solids or liquids.
  • Avoid over exertion.
  • Don’t eat too less.
  • Eat light foods in adequate quantities.
  • Avoid injury.
  • Get adequate sleep.
  • Stay active. Follow some light exercises that enhance peristalsis. Regularly walk for 30 minutes daily.
  • Never use strong purgative medicines.
  • Fluid intake like soups, warm water and fruit juices should be increased.
  • Warm milk with spoonful of ghee should be taken at night.
  • Fibrous food like leafy vegetables, lauki (bottle gourd), tinda (baby pumpkin) fruits like dry grapes, oranges and sweet lime should be included in our diet.
  • Take adequate quantities of water.
  • Consume salads like cucumber, carrots, radish and papaya as it contains more fiber.
  • Avoid having excess of junk foods like burgers, pizzas, chips, bread and other processed or fermented food.
  • Don’t rely on processed foods as they don’t have much fiber,
  • Don’t drink too much alcohol as it can dehydrate you and cause constipation.
  • Take 1 teaspoon of castor oil in milk bedtime to relieve constipation.
  • Triphala (contains harar (Chebulic myrobalan), bahera (Bellirica myrobalan) and Amla (Indian gooseberry) in equal quantities) is very good herbal laxative. Take 1 teaspoon of triphala with warm water or honey at bedtime.
  • Don’t consume water immediately after consuming food.
  • Perform regular yogic asanas like pawan mukta asana, surya namaskaar, halasana, vajrasana, bhujangasana are very beneficial.
  • Pranayama like bhastrika, bahya pranayama, agnisaar kriya are very good to relieve constipation.