Struggling with constipation? Know the causes and easy remedies.

Constipation can be a real pain. In simple words, it is like a traffic jam in your intestines.                                                                                                                                                                                               Constipation can be super uncomfortable sometimes. Constipation causes when waste from your body move too slowly making stools hard and dry.

Many people in their lifetime suffers from constipation. Its almost the common discomfort everyone faces many times in their lifetime, but if this constipation lasts longer causing other health related issues, it’s the time to think and work on improving the situation as constipation leads to other health related issues which may sometimes be serious like IBS irritable bowel syndrome, fissures, piles or chronic constipation.

Here are the causes of your constipation and easy remedies to overcome constipation.

1. Low Fibre Intake                                                                                                                                                                                                                                                                                                                                           

If intake of fibres in your diet is low or you are eating processed or junk food frequently your digestion can slow down drastically.

If you are facing constipation issues due to low fibre intake then add plenty of fibre intake in natural form in your diet. Variety of fruits high in fibres like oranges, apples in your daily diet is essential. Add green vegetables at least one bowl like spinach, methi, broccoli. Also, vegetables like lady finger can improve your digestion. Eat whole grains like brown rice to add fibres in your diet.

High fibre foods offer many benefits, such as maintaining a healthy gut and promoting weight loss. According to the WHO, a daily intake of at least 400 g or 5 portions of fruits and vegetables constitutes the adequate daily intake of dietary fibre. 

High fibre diet includes:

Legumes,Split peas, lentils, pinto beans, chickpeas, soyabeans, green peas

High Fibre Vegetables:

Potato, sweet potato, broccoli, pumpkin

High Fibre Fruits:

Prunes, Guavas, Pears, Apples, Bananas, Oranges

High-fibre nuts and seeds:

Chia seeds, pumpkin seeds, almonds, popcorn






2. Poor Hydration

If you are not drinking required amount of water, this can make your stool hard and can make it difficult to pass, making your situation more painful and making you constipated most of the times.

Liquid intake in the form of juices, soups, curries, rice throughout the day and aiming minimum 8 to 10 glasses of water is essential to avoid constipation.

3. Lifestyle

If you are sitting at one place for a longer period you are not making required movement, this lack of physical activity disturbs your digestion or if you are sitting on a toilet seat without need for long time this may also lead to disturb Bowel movement.

Regular exercise, morning walk, jogging, yoga, Shuddhi kriya like Kapal Bharti, Laghu shankh prakshalan, yoga postures like Pawan muktasan, stretching under super vision of yoga expert will definitely help you get things done smoothly.

Other factors like stress, sugar intake, ignoring nature’s call can disrupt your digestion which causes constipation in turn irregular bowel movements.

To train your bowels try to go at the same time each day. Maintain your routine but do not stretch the time in the toilet.

Special tips-

Include probiotic rich foods like homemade curd, buttermilk to support and strengthen your gut health.

Never ignore nature’s call.

Consult with your doctor if required.

Consider natural fibre supplements if needed.

Start your day with warm lemon water to stimulate digestion process.

Include Amla in your diet as Amla is rich in fibre written vitamin C which helps often tools.

Triphala- 1 tsp Triphala with warm water before bed can regulate your bowel movements.

Oil massage- Massage your abdomen clockwise with castor oil. this can stimulate bowel movements

Enema- Enema under doctor supervision help soften and pass stools easily.

Include foods like chia seeds, flax seeds in your diet.

Try meditation to relax as stress can worsen your constipation.

Try warm glass milk with a tsp of ghee before bed. 

Isabgul- seeds from psyllium plant, also called isabgul, work by adding bulk to your stool to move things along. Dr. Danielle Martin, a family doctor in Toronto and a vice president at Women’s College Hospital, Canada, says “I often recommend this to my patients and so do many gastroenterologists. One must drink plenty of water while using Isabgul as it absorbs water.

Ajwain seed is known for improving digestive health.

We, at Ujwala Ayurvedashram offer Pymol+ Livcon Capsule and Manulex Churna combo offering holistic healing for your bowel health. A strong ayurvedic shield against Haemorrhoids, Fissures and mucosal prolapse.

How does this combo ensure improvement in constipation, piles, fissures?

Pymol Capsules- It’s herbal ingredients like Vayuvidang Fruit and Chitrak Mool are known for anti-inflammatory and analgesic properties reducing inflammation healing piles effectively.

Livcon Capsules- A healthy liver is important for better digestion and absorption of nutrients which is essential in piles management and digestive issues.

Manulex Churna- It’s ingredients like Nishoth root and Triphala is traditionally known for its properties to regulate bowel movements, soften stools relieving constipation and related gastric problems. Triphala is known to reduce strain on the rectal area alleviating piles discomfort.

Combination of these three Ayurvedic medicines, provide comprehensive support for constipation, piles management. This holistic approach aims for long term relief from all your digestive issues improving your overall gut health for long term.

Swashri Ghorpade

Maternal & Child Nutritionist

24-1-2026