Do you find yourself spending more time on the toilet or having fewer than three bowel movements a week? If so, you may be dealing with constipation—a common digestive condition affecting all age groups. Constipation is especially prevalent in India, with about 22% of the population affected due to poor dietary habits, including insufficient water and fiber intake. The frequent consumption of oily, spicy, and calorie-rich foods, along with not drinking enough water, makes it worse. Delhi and Gurgaon’s top dietician and nutritionist for gastrointestinal health Avni Kaul shares some amazing Indian foods that can help ease constipation.
Which Indian foods could help you relieve constipation easily?
Fibre-Rich Foods
A high-fiber diet is one of the best remedies for constipation. Fiber helps regulate stool consistency, making it easier to pass. Soluble fiber, found in fruits, nuts, beans, oats, and psyllium husk, absorbs water and softens stools. Insoluble fiber in whole grains, vegetables, and seeds adds bulk and encourages bowel movements. Prunes and black raisins, rich in fiber, are particularly effective in preventing constipation. Incorporating oatmeal, whole wheat bread, legumes, fruits like apples, and vegetables like carrots into your diet can keep constipation at bay.
Ripe Bananas
Confused between ripe and unripe bananas? Green (unripe) bananas are high in starch and can cause constipation. However, as bananas ripen, they become rich in soluble fiber and antioxidants, which promote smoother bowel movements. Brown bananas, the ripest stage, are especially effective due to their high fiber content. Eating 2 to 3 ripe bananas daily can help ease constipation. You can mix a banana with curd for breakfast or add peanut butter to banana slices for a tasty option.
Vegetables
Vegetables like spinach, cabbage, broccoli, and cauliflower are rich in insoluble fiber, which adds bulk to stools and promotes regularity. Spinach is particularly beneficial as it’s packed with fiber, vitamins, and minerals that aid digestion. A cup of spinach contains about 4 grams of fiber. Adding spinach to dishes like palak paneer or salads will help maintain healthy digestion.
Probiotics
Probiotics are good bacteria that balance the digestive system and help with digestion. Found in yogurt and cultured foods, probiotics like bifidobacteria and lactobacilli can improve gut health. Two to three cups of yogurt or probiotic-rich foods a day can help promote bowel movements. Probiotic supplements are also available for those looking for additional support.
Hot Beverages
Hot drinks, such as tea or herbal tea, can stimulate bowel movements by improving circulation in the digestive system. Soups are another great option, especially those made with clear broth and a little olive oil. The warmth of these beverages aids digestion and helps with regularity.
Hydration
Staying hydrated is essential for relieving constipation. Dehydration can lead to hard, dry stools, which are difficult to pass. Drinking enough water softens stools and ensures your digestive system works smoothly. Make sure you drink plenty of water throughout the day to prevent or ease constipation.
Triphala
Triphala is an ancient herbal remedy made from three fruits—amla, bibhitaki, and haritaki—known for its digestive benefits. It promotes regular bowel movements by stimulating peristalsis, the muscle contractions that move food through the digestive tract. Triphala softens stools and makes them easier to pass, especially for those dealing with hard stools.
Incorporating these amazing Indian foods into your diet can help relieve constipation and promote healthy digestion. Focus on fiber-rich foods, ripe bananas, vegetables, probiotics, hot beverages, proper hydration, and natural remedies like Triphala to maintain regular bowel movements and enjoy better digestive health.
