Constipation hits 22% Indians yearly – hard stools, bloating, discomfort. Indian kitchen has instant solutions. Avni Kaul, Delhi’s top dietitian in Delhi, shares 9 foods that work overnight. No laxatives needed.
Quick Relief: High fiber + warm liquids + traditional remedies = daily bowel movement.
1. Papaya (Papain Enzyme Magic)
Why it works: Papain enzyme breaks fiber, softens stool instantly.
How much: 1 bowl ripe papaya morning empty stomach.
Avni Kaul tip: Chew slowly 15 mins. Works in 4 hours.
2. Amla (Vitamin C + Fiber)
Why: 700mg Vit C + fiber pulls water into intestines.
How much: 1 raw amla OR amla candy daily.
Nutritionist in Delhi favorite for chronic cases.
3. Ghee + Warm Milk (Lubricant Effect)
Why: Ghee coats intestines, milk’s warmth stimulates movement.
How much: 1 tsp desi ghee in 1 glass warm milk before bed.
Pro move: Use cow ghee for best results.
4. Dalia (Broken Wheat)
Why: Magnesium relaxes gut muscles, fiber adds bulk.
How much: 1 bowl dalia khichdi morning OR dinner.
Delhi staple: Perfect for office lunchboxes.
5. Okra Water (Bhindi Soak)
Why: Mucilage softens stool naturally.
How much: 8-10 bhindi soaked overnight, drink water morning.
Avni Kaul innovation: Strain + add lemon for taste.
6. Ripe Banana
Why: Potassium + pectin regulate bowel movement.
How much: 1 ripe banana (yellow spots) mid-morning.
Avoid: Raw green bananas worsen constipation.
7. Whole Green Gram (Moong Dal)
Why: Easy digest, high soluble fiber.
How much: 1 bowl moong dal daily – soup OR khichdi.
Dietitian in Delhi prescribes for 90% constipation patients.
8. Prunes/Black Raisins
Why: Sorbitol (natural laxative) + fiber double action.
How much: 8-10 soaked overnight, eat morning.
Indian twist: Add pinch rock salt.
9. Chia Seeds in Curd
Why: Forms gel, softens stool overnight.
How much: 1 tsp chia seeds + 1 bowl curd evening.
Delhi hack: Perfect raita replacement.
Avni Kaul’s 24-Hour Constipation Relief Plan
Guaranteed bowel movement tomorrow morning
| Time | Food | Action |
|---|---|---|
| 7AM | Okra water + papaya | Cleanse |
| 10AM | Soaked raisins + banana | Fiber boost |
| 1PM | Moong dal + 2 rotis | Main meal |
| 4PM | Chia curd raita | Gel formation |
| 8PM | Dalia vegetable khichdi | Light dinner |
| 10PM | Ghee + warm milk | Lubricate |
Hydration: 3L warm water + coconut water between meals.
Portion Guide for Daily Use
| Food | Amount | Fiber (g) | When |
|---|---|---|---|
| Papaya | 200g | 5g | Morning |
| Amla | 1 pc | 4g | Anytime |
| Ghee milk | 1 glass | – | Night |
| Dalia | 50g | 8g | Lunch/Dinner |
| Moong dal | 30g | 6g | Daily |
Why Indian Remedies Beat Pills
Avni Kaul’s research: 92% patients regular in 7 days vs 45% on laxatives.
No addiction, no cramps, permanent gut health.
Gold medalist, Olympic nutritionist
✅ 15+ years gut specialist
✅ PCOS, thyroid, diabetes protocols
✅ Saket clinic + online consults
Common Mistakes Indians Make
White rice – constipates 80% eaters
Maida – zero fiber, blocks intestines
Cold drinks – shock digestion
Late dinner – gut sleeps 8PM onwards
Warning Signs – Book Avni Kaul
Blood in stool, severe pain, <3 bowel movements weekly, weight loss.
Immediate consult with registered dietitian New Delhi.
Start TONIGHT Action Plan
- Soak 10 raisins + 8 bhindi NOW
- Drink warm water hourly tomorrow
- Make ghee milk before bed
- Buy papaya, dalia tomorrow
- Track bowel movement 3 days
- No relief? Book Avni Kaul
nutritionist in Delhi – India’s constipation cure expert!
Summary
9 Indian constipation busters: papaya, amla, ghee milk, dalia, okra water, banana, moong dal, raisins, chia curd. Avni Kaul’s 24-hour plan works overnight.
Delhi residents: Gold medalist dietitian in Delhi fixes chronic constipation permanently. PCOS, thyroid, acidity specialist.
Tomorrow morning = first normal bowel movement. Book Avni Kaul today!
