How to cure constipation? This is a question I have struggled with for longer than I can imagine. The constant frustration of going to the washroom only to leave disappointed, along with the bloating and even weight gain, made it a daily battle.
While occasional constipation is common, chronic constipation can lead to more severe digestive issues if left untreated. After years of struggling, I finally consulted a dietician, and that’s when I discovered what my triggers were and which foods to eat or avoid to relieve constipation.
Here are simple home remedies for constipation that made a huge difference in my life and helped me cure it in 30 days or less. I hope they help you too! 😊 But, before that lets understand some things about constipation so that you really know what you’re working for.
Why Does Constipation Happen?
Before diving into the recipes, let’s understand why constipation occurs. Common causes include:
1. Lack of fiber in the diet
2. Dehydration
3. Inactivity
4. Stress
5. Ignoring the urge to go
6. Certain medications or medical conditions
By making a few adjustments to your diet and lifestyle, you can not only cure constipation quickly but also prevent it from recurring.
How To Know You Have Constipation? 5 Common Symptoms
1. Fewer than three bowel movements per week
2. Hard, dry, or lumpy stools
3. Difficulty or pain when passing stools
4. A feeling that not all stool has passed
5. Stools that look like small stones or marbles
6. Loss of appetite due to a continual sense of fullness
7. Bloating
Constipation isn’t just about not being able to poop—it’s about how it can lead to more serious health issues.
10 Dietician-Approved Recipes to Cure Constipation
Struggling with constipation? These 10 fiber-rich and gut-friendly recipes helped me get back on track within 30 days. Each recipe is packed with natural ingredients to support digestion and regularity.
1. Overnight Oats with Apples or Blueberries
Why it works: Oats provide soluble fiber, while apples offer pectin, which helps soften stools.
Ingredients:
- ½ cup rolled oats
- 1 tbsp chia seeds
- Mixed seeds and dry fruits (sesame, pumpkin, sunflower, 4 almonds, 1 date, 1 walnut)
- 1 cup water
- ½ tbsp coffee powder (for flavor)
- 1 tsp honey (optional)
Instructions: Combine all ingredients in a jar and refrigerate overnight. In the morning, add freshly cut apples or blueberries for a delicious, fiber-packed breakfast.
2. Avocado Toast
Why it works: Avocados are rich in healthy fats and fiber, which help ease digestion.
Ingredients:
- 2 slices of multigrain bread, toasted
- 1 ripe avocado, mashed
- 1 green chili, chopped
- Salt, coriander leaves, and lemon juice
- 1 small onion, sliced
- 1 small tomato, deseeded and chopped
- ½ tbsp chili flakes, oregano
Instructions: Mash the avocado and mix in chili, salt, coriander, and lemon juice. Spread on toasted bread, then top with the onion and tomato mix.
3. Quinoa Salad
Why it works: Quinoa is a complete protein and a fiber-rich superfood, perfect for relieving constipation.
Ingredients:
- ½ cup cooked quinoa
- 1 cucumber, diced
- 1 tomato, diced
- 1 tbsp olive oil
- Juice of ½ lemon
- Salt and pepper
Instructions: Toss all ingredients together for a simple, fiber-loaded salad.
4. Blueberry Smoothie
Why it works: Blueberries are high in fiber and antioxidants, supporting digestive health.
Ingredients:
- 1 cup blueberries
- 1 cup coconut water or yogurt
- 1 tbsp ground flaxseeds
- 1 tbsp honey (optional)
Instructions: Blend until smooth and enjoy as a refreshing snack or breakfast.
5. Besan Chilla with Paneer
Why it works: Besan (chickpea flour) is a fantastic source of fiber, while paneer adds protein for a balanced meal.
Ingredients:
- ½ cup besan
- ¼ cup paneer, crumbled
- 1 small onion, chopped
- Water to make batter
- Salt, cumin seeds, and green chilies
Instructions: Make a batter from besan and water. Cook on a pan, sprinkle with onion and paneer, and flip to cook both sides. Serve with chutney or yogurt.
6. Onion Omelette with Multigrain Bread
Why it works: Eggs offer protein, and onions provide soluble fiber, promoting digestion.
Ingredients:
- 2 eggs
- 1 small onion, chopped
- Salt and pepper
- 1 slice multigrain bread
Instructions: Whisk eggs with onion, salt, and pepper. Cook the omelette and serve with toasted multigrain bread.
7. Sattu Drink
Why it works: Sattu (roasted gram flour) is packed with fiber and protein, promoting bowel regularity.
Ingredients:
- 2 tbsp sattu
- 1 cup water
- Juice of ½ lemon
- 1 tbsp jaljeera powder
- Pinch of black salt
Instructions: Mix all ingredients together for a refreshing, fiber-rich drink.
8. Moong Dal Idli with Sambar
Why it works: Moong dal is high in fiber and protein, supporting digestion.
Ingredients:
- 1 cup moong dal, soaked overnight
- ½ tsp baking soda or Eno
- Salt
Instructions: Blend soaked moong dal into a batter, add baking soda and salt, and steam in an idli maker. Serve with fiber-rich sambar and chutney.
9. Curd Rice
Why it works: Curd contains probiotics that promote gut health, and rice is easy to digest.
Ingredients:
- 1 cup cooked rice
- ½ cup yogurt
- ½ cup roasted peanuts and cashews
- Salt
- For tempering: Curry leaves, mustard seeds, hing, dried red chili
Instructions: Mix curd with rice and temper with mustard seeds, curry leaves, and hing. You can add pomegranate for extra flavor.
10. Oats Uttapam
Why it works: Oats provide soluble fiber, and adding vegetables enhances the fiber content.
Ingredients:
- 1 cup oats, powdered
- 1 small onion, chopped
- 1 small tomato, chopped
- Water to make a batter
- Salt and spices to taste
Instructions: Mix the ingredients into a batter and cook like a pancake on a non-stick pan. Serve with chutney.
You can also try, high protein vegetarian burrito bowl. These recipes are not only delicious but also packed with the fiber and nutrients you need to keep your gut healthy and relieve constipation naturally.
Additional Lifestyle Habits to Cure Constipation
Besides these foods to cure constipation, implementing lifestyle changes is equally important:
- 45 minutes of walking daily: Physical activity stimulates bowel movements.
- Yoga
- Exercise 4 out of 7 days: Consistent movement keeps your digestive system healthy.
- Drink at least 3 liters of water daily to stay hydrated.
- Eat small and frequent meals to ease digestion.
- Replace wheat roti with oats roti for extra fiber.
- Enjoy a cup of green tea daily.
- Avoid processed foods, maida, and excess cheese.
- Eat slowly and mindfully to support proper digestion.
- Include fiber-rich foods like fruits and salads in your meals.
Conclusion
How to cure constipation completely? The answer lies in incorporating fiber-rich foods, staying hydrated, and leading an active lifestyle. By adding these dietician-approved recipes to your daily routine, you can achieve immediate constipation relief and avoid long-term complications. Combine this with mindful eating and regular physical activity, and you’ll be well on your way to curing constipation naturally in 30 days.
