Constipation: Best Foods, Diet & Natural Ways to Get Relief Naturally
Constipation is a common digestive problem in which bowel movements become infrequent, hard, or difficult to pass. It can cause bloating, stomach pain, heaviness, gas, and discomfort.
Poor diet, low fiber intake, dehydration, lack of physical activity, and irregular eating habits are the main causes of constipation.
This complete guide explains what constipation is, its causes, problems caused by constipation, best foods, foods to avoid, daily habits, and a weekly constipation-friendly diet plan.
What Is Constipation?
Constipation occurs when:
- Bowel movements happen less than 3 times a week, or
- Stools are hard, dry, and painful to pass
Common symptoms include:
- Hard stools
- Difficulty passing stool
- Bloating
- Stomach discomfort
- Feeling of incomplete evacuation
Major Causes of Constipation
- Low fiber diet
- Not drinking enough water
- Sedentary lifestyle
- Ignoring urge to pass stool
- Excess junk & processed food
- Stress & anxiety
Health Problems Caused by Constipation
If constipation is frequent and untreated, it may lead to:
1. Bloating & Gas
Problem:
- Swollen stomach
- Discomfort
Food Solutions:
- Papaya
- Warm water
- Ginger
2. Piles (Hemorrhoids)
Problem:
- Pain
- Bleeding during bowel movement
Food Solutions:
- Fiber-rich foods
- Fruits & vegetables
3. Anal Fissures
Problem:
- Tears around anus
- Severe pain
Food Solutions:
- Softening foods
- Adequate hydration
4. Indigestion & Poor Appetite
Problem:
- Heavy stomach
- Reduced hunger
Food Solutions:
- Probiotics
- Light meals
Best Foods for Constipation Relief
These foods soften stool and improve bowel movement.
1. Fiber-Rich Fruits
- Papaya
- Apple
- Pear
- Kiwi
Benefits:
✔ Improve stool movement
✔ Prevent hard stools
2. Vegetables for Bowel Health
- Spinach
- Bottle gourd
- Pumpkin
- Carrot
Benefits:
✔ Add bulk to stool
✔ Improve digestion
3. Whole Grains
- Oats
- Brown rice
- Whole wheat
Benefits:
✔ Improve gut movement
4. Probiotic Foods
- Yogurt
- Curd
- Buttermilk
Benefits:
✔ Improve gut bacteria
✔ Ease digestion
5. Natural Laxative Foods
- Flax seeds
- Chia seeds
- Soaked raisins
Benefits:
✔ Soften stool naturally
Best Drinks for Constipation Relief
- Warm water (morning)
- Lemon water
- Buttermilk
- Coconut water
🚫 Avoid excess tea & coffee
Foods to Avoid in Constipation
🚫 Junk food
🚫 Fried foods
🚫 Refined flour
🚫 Bakery items
🚫 Cheese (excess)
🚫 Processed snacks
Daily Habits to Prevent Constipation
- Drink 2.5–3 liters water daily
- Eat fiber-rich foods daily
- Walk or exercise regularly
- Do not ignore bowel urge
- Eat meals on time
- Manage stress
Weekly Constipation-Friendly Diet Plan
| Day | Breakfast | Lunch | Evening | Dinner |
|---|---|---|---|---|
| Monday | Papaya + oats | Roti + dal + sabzi | Coconut water | Soup |
| Tuesday | Fruit bowl | Rice + veg | Buttermilk | Khichdi |
| Wednesday | Smoothie | Roti + chole | Lemon water | Veg curry |
| Thursday | Apple + seeds | Veg pulao | Herbal tea | Soup |
| Friday | Oats + yogurt | Roti + rajma | Fruit | Light dinner |
| Saturday | Idli | Veg thali | Buttermilk | Salad |
| Sunday | Eggs / paneer | Veg biryani | Coconut water | Light dinner |
FAQs About Constipation
Which food gives instant relief from constipation?
Papaya, warm water, soaked raisins, and fiber-rich fruits.
Is milk good for constipation?
For some people yes, but excess milk may worsen constipation.
Can stress cause constipation?
Yes, stress affects gut movement.
How long does constipation take to improve?
With proper diet, improvement is seen within 3–7 days.
