Constipation is a common digestive problem in which a person has difficulty passing stool or experiences infrequent bowel movements. A proper diet plan plays a very important role in relieving constipation naturally. Eating fiber-rich foods, drinking enough water, and maintaining a healthy lifestyle can help improve digestion and prevent constipation.
Constipation is a condition where a person passes stool less than three times a week or feels difficulty while passing stool. The stool may become hard, dry, and painful to pass.
Hard or dry stool
Straining during bowel movement
Feeling of incomplete emptying
Bloating and stomach discomfort
Abdominal pain
Making small lifestyle changes can greatly help in relieving constipation.
Diet plays a key role in preventing and treating constipation. Foods rich in fiber help soften stool and improve bowel movement. Proper hydration helps the digestive system work smoothly.
Some foods can worsen constipation by slowing digestion or making stool harder.
Time / समय | Food Items / खाद्य पदार्थ | Quantity / मात्रा |
6:00 AM | Warm water (with soaked 1 tsp Isabgol / 4–5 raisins / 1 tsp flaxseeds) | 1 Glass |
7:00 AM | Green tea / Lemon honey water | 1 Cup |
Breakfast (8:00–8:30 AM) | Vegetable Daliya / Oats / Veg Poha / Multigrain roti | 1 Bowl / 100g / 100–150g |
10:30 AM | Coconut water / Buttermilk | 1 Glass / 4–5 pieces |
Lunch (12:30–1:00 PM) | Dal (Moong/Masoor) | 1–2 Bowls / 2 Rotis / ½ Bowl |
Evening (4:00–5:00 PM) | Green/Herbal tea | 1 Cup / 1 handful |
Dinner (8:00–8:30 PM) | Same as lunch (light meal) OR Veg soup + 1–2 roti | – |
Before Bed | Warm milk + 1 tsp Isabgol (if needed) | 1 Cup |
