Natural Treatment for Constipation

1. Stay Hydrated
Drink plenty of water daily, adjusting according to your weight, the season, and the types of food consumed. Start your day with 1–2 glasses of water, ideally in the morning.

2. Herbal Water Mixture
Mix lemon juice, a pinch of black pepper, and a little turmeric in a glass of warm water. Drink this mixture once in the morning and again at night before bed.

3. Mindful Hydration Around Meals
Avoid drinking water 45–60 minutes before and after meals, though you may sip a small amount during meals.

4. Vajrasana After Meals
Sit in Vajrasana for about 5 minutes after eating to aid digestion.

5. Plant-Based Diet
Eliminate animal products from your diet to promote easier digestion.

6. Soups, Green Teas and Herbal Teas
Include soups with meals, especially during dinner. Herbal teas (without tea bags) and green tea can also aid digestion.

7. Whole, Fiber-Rich Foods
Incorporate fresh fruits, salads, vegetables, whole grains, and soaked nuts into your daily diet.

8. Regular Exercise and Yoga
Exercise daily, with a particular focus on yoga asanas. Specific poses beneficial for constipation include:

• Pavanmuktasana (Wind-Relieving Pose)
• Paschimottanasana (Seated Forward Bend)
• All types of spinal twists
• Virabhadrasana (Warrior Pose)
• Bhujangasana (Cobra Pose)
• Bhadrasana (Gracious Pose)

Walking for at least one hour a day is also highly effective.

9. Relaxation and Stress Management
Practice Savasana (Corpse Pose), meditation, and other relaxation techniques to keep your mind calm. Lowering stress is essential, as stress disrupts the gut-brain connection.

10. Mindful Elimination
Respond promptly to the urge to go to the bathroom—avoid holding it in.

11. Eat and Drink in Sukhasana
Sitting in Sukhasana (Easy Pose) instead of using table during meals can improve digestion. No standing or no walking during meal.

12. Morning Gram or Mung Seed Snack
Soak gram seeds (or mung seeds) overnight and eat them in the morning. Enhance the taste with black pepper, onions, black salt, chopped coriander, and lemon juice.

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Foods to Avoid

• Processed foods and factory-made foods
• Junk foods
• Cold drinks, hard drinks, and soft drinks
• Carbonated drinks