Fiber-Rich + Hydrating + Easy to Digest

• Soaked chia seeds or flaxseeds in warm water or mixed into a smoothie
• Oats porridge with banana, soaked raisins, chia/flaxseeds
• Warm lemon water or jeera water on an empty stomach
• Steamed idli with coconut chutney (light and gut-friendly)
• Papaya slices (excellent natural laxative)
• Herbal teas: peppermint, fennel, or ginger tea

Balanced + Cooked Veggies + Light Grains

• Moong dal khichdi with ghee and lightly steamed veggies
• Soft whole wheat roti + ridge gourd or bottle gourd curry + curd
• Brown rice + toor/moong dal + beetroot or carrot sabzi
• Add jeera, ajwain, and hing while cooking — these improve digestion
• Side salad: grated carrot, cucumber, and a few drops of lemon juice

Gut Soothing & Fiber Boosting

• Soaked prunes or figs – natural laxatives
• Roasted pumpkin seeds or flaxseeds
• Handful of almonds or walnuts
• Buttermilk with roasted cumin powder
• Fruit: pear, apple with skin, or guava (in moderation)

Light, Warm, and Easy to Digest

• Vegetable soup with carrots, spinach, bottle gourd, and cumin
• Soft phulka + moong dal + boiled/steamed pumpkin or spinach
• Millet khichdi or daliya (broken wheat) with ghee
• End with a small glass of warm turmeric milk or triphala tea

Hydration is Key:

• Drink 2.5–3 liters of water/day
• Start your day with warm water + lemon or jeera/fennel water

Add Fiber Gradually:

• Use whole grains, fruits with skin, veggies, soaked nuts/seeds
• Avoid sudden large increases in fiber — it may worsen bloating initially

Include Healthy Fats:

• Ghee, olive oil, nuts, seeds – they help bowel movement

Avoid:

• Fried, oily, spicy food
• Caffeine overload, dairy excess (if lactose intolerant), and white flour

Eat at Regular Times:

• Support gut rhythm by following a meal routine
• Don’t skip meals

Move Your Body:

• A 15–30 minute daily walk or light yoga (like Pawanmuktasana or Vajrasana after meals) helps digestion

Sleep Well & Stress Less:

• Stress and poor sleep are hidden causes of chronic constipation