When people hear the word vegetarian , the first question that often comes up is: “But where do you get your protein from?" It’s a common belief that vegetarians don’t get enough protein, but in reality, a well-balanced vegetarian diet can easily provide all the protein your body needs. You just need to know where to get it from and how much your body actually requires. Image source: Pexels (Yan Krukau) Why Protein Matters Protein is one of the most important nutrients for your body. It helps in: Building and repairing muscles Supporting healthy hair, skin, and nails Maintaining hormones and enzymes Boosting immunity Keeping you full and energetic So yes, protein is crucial—but the good news is you don’t need meat to meet your daily protein needs . How Much Protein Do You Actually Need? Your exact protein requirement depends on your age, lifestyle, and activity level. General guideline: 0.8 – 1 g per kg of bo...
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Constipation is one of those things we don’t talk about openly, but silently struggle with. Sometimes it happens because of stress, sometimes because of our food habits, and sometimes without any reason at all.
But the good thing is… small daily habits can make a big difference.
You don’t always need harsh laxatives. Your kitchen and your routine have enough natural solutions to help your body get back on track.
Here are 10 gentle, natural, and effective ways to relieve constipation and keep your digestion smooth.
1. Warm Water in the Morning
Starting your day with a glass of warm water helps wake up your digestive system.
It softens the stool, boosts bowel movements, and works like a natural cleanser for the gut.
Tip: Add a few drops of lemon if you like.
2. Eat Fiber-Rich Foods Daily
Your intestines need fiber to move waste smoothly.
Simple everyday foods can help:
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Oats
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Fruits like papaya, apple, and pear
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Vegetables like bottle gourd
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Whole grains
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Flaxseeds
Consistency is the key. Even adding one fruit a day makes a difference.
3. Stay Hydrated Throughout the Day
Dehydration is one of the biggest hidden causes of constipation.
When you drink less water, your colon absorbs water from the stool—making it hard and dry.
Aim for: 7–8 glasses of water a day.
Herbal teas and infused water also help.
4. Add Ghee to Your Diet
A small spoon of ghee works like magic for the digestive system.
Ayurveda says ghee lubricates the intestines and helps stools pass easily.
Try:
1 tsp ghee in warm milk at night
—especially helpful if you have dry, hard stools.
5. Eat Papaya (Nature’s Best Remedy)
Papaya contains natural enzymes that support digestion.
Eating papaya in the morning or as an evening snack is one of the simplest ways to relieve constipation naturally.
6. Keep Your Gut Active with Light Movement
A sluggish lifestyle often leads to a sluggish gut.
A 15–20 minute walk after meals improves digestion and stimulates bowel movement.
Even gentle yoga poses like:
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Pawanmuktasana
-
Vajrasana
-
Child’s pose
…can help a lot.
7. Don’t Ignore Your Body’s Signals
Holding your urge often results in constipation.
Your body works in a natural rhythm—especially in the morning.
Give yourself 5–10 minutes calmly without rushing or using your phone.
Your body needs a relaxed mind to pass stool easily.
8. Take Warm Fluids Before Bed
If your stomach feels heavy or bloated at night, try:
-
Warm jeera water
-
Warm ajwain water
-
Warm Trifala water
These soothe the stomach and support a smooth morning bowel movement.
9. Add Flaxseeds or Chia Seeds
These seeds are rich in fiber and healthy fats.
They add bulk to the stool and make it easier to pass.
How to use:
Add 1 tsp of soaked chia seeds or roasted flaxseeds to your breakfast.
10. Reduce Constipation-Triggering Foods
Some foods slow down your digestion:
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Excess tea/coffee
-
Too many fried foods
-
Packaged snacks
-
Too much refined flour (maida)
-
Low-fiber meals
You don’t have to avoid them completely, just balance them with fiber and water.
When Should You See a Doctor?
If constipation lasts more than a week or you notice severe pain, bleeding, or sudden changes in your bowel habits, it’s better to consult a doctor.
Final Thoughts
Constipation is not just about the stomach—it's a sign your body needs small lifestyle adjustments.
When you eat right, stay hydrated, and keep your routine balanced, your digestion naturally improves.
Little changes every day can bring the biggest relief.
FAQ: Natural Remedies for Constipation
1. How can I relieve constipation quickly at home?
Drinking warm water, eating papaya, taking 1 tsp of ghee in warm milk at night, and walking after meals are some of the quickest natural ways to relieve constipation.
2. What foods help soften stools naturally?
Fruits like papaya, pear, banana, and fiber-rich foods like oats, vegetables, and flaxseeds help soften stools naturally.
3. Is warm ghee and milk good for constipation?
Yes. Ayurveda recommends 1 tsp of ghee in warm milk at night for dry, hard stools. It lubricates the intestines and promotes smooth bowel movements.
4. Can lack of water cause constipation?
Absolutely. Low water intake makes stools hard and dry. Staying hydrated is one of the simplest ways to prevent constipation.
5. Which seeds are best for constipation?
Flaxseeds and chia seeds are excellent because they contain soluble fiber that adds bulk and helps stools pass easily.
6. When should I see a doctor for constipation?
If constipation lasts more than a week, comes with severe pain, bleeding, or sudden changes in bowel habits, you should consult a doctor.