18/07/2026
Are you suffering from constipation?
Constipation is very common. In most people, it is not caused by a serious disease. It is often related to poor eating habits, low fibre intake, not drinking enough water, lack of physical activity, or ignoring the urge to pass stool.
Constipation doesn't just affect your gut. It can make you feel bloated, tired, uncomfortable, and may also affect your overall health and well-being.
The good news is that, for most people, constipation can be improved with simple changes in diet and lifestyle.
Here's what you can do:
1. Increase your fibre intake (Aim for 25–30 g of fibre every day).
A small cucumber and tomato salad alone is not enough.
Instead, include these foods regularly:
- Dal: Eat a good serving (about 2 bowls) once or twice a day.
- Chia seeds: Take 10–15 g (about 2 tablespoons) soaked in a glass of water daily.
- Fruits: Eat one medium guava (best choice), or one apple or pear every day.
- Chickpeas/Black chana: Eat about 50–100 g (soaked/boiled) daily.
- Mixed vegetables: Include a generous serving with your meals every day.
2. Avoid foods that can worsen constipation:
- Maida (refined flour) products
- Highly processed foods
- Excessively oily or fatty foods on a regular basis
3. Drink enough water.
Aim for 2.5–3 litres of water throughout the day.
4. Isabgol (Psyllium husk):
If needed, you can take 5–10 g at bedtime with at least 2–3 glasses of water.
If you follow these simple habits consistently, you'll get around 25–30 g of fibre daily, your bowel movements will become more regular, and you'll start feeling the difference within a few weeks.
