Is it becoming difficult for you to clear your bowels every day? Are you experiencing symptoms like low energy, heaviness, bloating, or headaches because of constipation? Have you tried laxatives, churan, Triphala, and hot water, but still not getting a permanent solution?
If yes, then you have come to the right place.
In this post, you will learn about five powerful methods that will help you eliminate constipation from its root in just 21 days.
You’ll also discover an herb that naturally regulates your bowel movements and is already present in your kitchen, and learn about one thing that doctors often recommend for constipation that actually worsens your condition.
Understanding Why Constipation Happens
Before moving on to the methods, it is very important to understand that why does this problem occur?
The Main Causes
When we don’t exercise our body, or when we mostly eat food that has less water, or when we take a lot of stress, or if we repeatedly ignore our body’s signal to pass motion—the body is unable to eliminate waste properly.
What Happens Inside Your Body
Waste sticks to the walls of our intestine. Over time, this layer keeps increasing, and the path for fresh stool becomes smaller.
The delicate nerves and muscles inside our colon whose job is to push the waste forward become weak. This movement is called peristalsis. When it weakens, stool cannot be pushed forward, and daily bowel movements stop.
This is constipation.
Why You Shouldn’t Ignore It
Many people consider constipation a smaller problem than cold and cough. They think it’s just not clearing bowels, no big deal.
But here’s the truth:
Your colon is connected to every cell and tissue of your body. When waste starts rotting inside, it produces toxins that get absorbed into your blood and spread throughout your whole body. These toxins disturb your weakest organs and bring disease.
That is why constipation is called the mother of all diseases.
My intention in telling you all this is only that you please do not take this problem lightly, do not keep postponing it, and take action and heal it completely.
Step 1: Use a Foot Stool
Nowadays, we use sitting toilets, in which our body and knees form a 90° angle. The problem is that in this position, the last part of your intestine (your rectum) remains bent, due to which waste cannot pass smoothly, and you have to strain a lot.
In old times, squat toilets were more common, and still different parts of the world like Asia, Africa use these toilets where you have to squat. In this position, that bent pipe would straighten, and the body could easily release stool without any pressure.
Don’t worry, I won’t ask you to install squat toilet in your home. You can also take the benefit of this squatting position in our Western toilet through a foot stool.
How to use it: Simply place a foot stool in front of your toilet. If you can’t find this, you can also place an inverted bucket.
Now, I know what some of you might be thinking: what difference will such a small change make?
Well, it will make a difference. In fact, a lot of research has been done on foot stools, which shows that people who used it took only half the time to pass motion than before. They had to strain less, and after getting up, they felt more emptiness in their body and more satisfaction in their mind.
So, you should start using this foot stool from today.
Step 2: Consume At Least One Cleansing Drink Per Day
I am going to share with you three juices and one special tea that will be very beneficial for you:
1. Winter Melon Juice (Ash Gourd Juice) You will find this winter melon at super markets or farmers markets. Remove the peel and seeds, blend, strain, and your juice is ready.
2. Indian Gooseberry Juice (Amla Juice) This increases your digestive fire, which ultimately helps in both digestion and having regular bowel movements. Blend three Indian gooseberries with water. Strain it, then add two to three times more water and drink it.
3. Coconut Water with Chia or Basil Seeds Coconut water itself is mildly laxative. Add a quarter teaspoon of chia or basil seeds to it. They swell in 5 minutes. This also helps a lot in cleaning your gut.
4. Fennel Tea Fennel is that special herb that increases your digestive secretions, which further improves your digestion and helps you have bowel movements more easily.
To make fennel tea, simply boil half a teaspoon of fennel seeds in one cup of water and then pour it into a cup. There is no need to strain it.
How to use these? You can drink any one of these drinks that is easily available to you in the morning, one to one and a half hours before your breakfast, and then make a large mug of this tea and keep it warm, sipping it throughout the day.
Why Not Laxatives?
When we go to doctors, they often prescribe us something that gives short-term relief, but as soon as we stop taking it, the problem comes back.
We are talking about laxatives. When you take them, your body gets used to them, and after a time, you can’t have a bowel movement without laxatives.
We don’t want to get into this cycle. Your intestine should not get used to anything.
These juices and herbal teas are Mother Nature’s natural laxatives, but they never become a habit.
Step 3: Eat More Water-Rich Food
Foods are of two types: water-rich and water-poor.
Water-rich foods are those that are full of juice, like:
- All fruits: papaya, watermelon, cantaloupe, orange, apple, grapes, pineapple, berries
- Most vegetables: tomato, cucumber, spinach, squash, zucchini, green beans
Water-poor foods include grains, legumes, and nuts: bread, rice, wheat, lentils, chickpeas, kidney beans, black-eyed peas, millet, almonds, pistachios, walnuts.
Quick test: If you hold any food in your hand and press it, if juice comes out, it’s water-rich. If nothing comes out, it’s water-poor.
Why Water-Rich Foods Matter
Now, you might be thinking that water-poor foods are bad. Absolutely not. They have a very important role in the body.
The problem arises when our whole day revolves only around these.
For example, if you put only dry things in a blender—bread, lentils, rice—no matter how powerful the blade is, will anything blend? No. But if you add a little tomato, cucumber, and squash in between, everything will break down easily.
Something similar happens in your gut.
When you only eat dry, water-poor food, the system cannot break them down well and quickly. It cannot excrete them. On the other hand, water-rich foods add that moisture that helps things move and digest.
How to Make Your Diet More Water-Rich
1. Fruit-Based Breakfast
For constipation, specifically, papaya is the most beneficial fruit, but yes, it should be well-ripe. It helps your body break down proteins and softens hard stool.
Besides this, banana is beneficial for constipation, but only when you exercise in the morning. Otherwise, it can be a bit heavy.
For breakfast, you should have a large fruit platter. And to make it more filling, you can also have a handful of soaked nuts and seeds with it.
Essentially, instead of cereal, toast, bagels, pancakes, try a fruit-based breakfast. You will feel more energetic during the day.
2. Double the Ratio of Vegetables in Lunch and Dinner
If your plate has one portion of grain, one portion of legumes, then keep two portions of vegetables. Basically, your lunch and dinner plate should be mostly vegetables, not mostly grains.
3. Hydrating Snacks
Instead of dry or packaged snacks, have hydrating snacks in between, like fruits, a plate of cucumber, or a smoothie. Ensure that your smoothie is not too sweet, otherwise your blood sugar can spike.
4. Prunes
One more fruit that naturally cleans your gut and is very effective for constipation is prunes (dried plums).
You can either have them as a snack between breakfast and lunch or between lunch and dinner.
Make sure your prunes are without sugar coating.
You can easily find them at any grocery store. If these prunes are a bit hard, soak them for a few hours before eating, otherwise you can eat them normally as you prefer.
You can eat four prunes at a time. Eating them daily is also perfectly safe.
Inflammatory conditions (such as IBD or nutritionally induced inflammation) can cause constipation. And you can heal it naturally with anti-inflammatory foods.
Three Foods That Damage Your Gut the Most
Let’s quickly understand about those three foods that you should avoid:
1. Refined Flour (White Flour)
This includes all things made from white flour: pizza, white bread, pastries, pasta, crackers, cookies. You know the rest.
2. Milk and Dairy Products
Now, I know this fact is a bit difficult to digest, but the truth is that in today’s sedentary lifestyle, our body cannot digest these dairy products. They produce mucus inside.
3. Meat
It can take up to three days to digest meat completely. It is very heavy and makes the gut quite sluggish.
I know it might be a bit difficult for you to avoid them. We have to go out. But as much as possible, reduce their consumption.
Step 4: Movement
Exercise is good for you, you know that, but there is a huge link between lack of movement and constipation.
Although all exercises are beneficial, there are some specific movements that are extra beneficial for your gut, like twisting poses, forward bends, spinal twists, and deep squats.
And if you think you can’t do yoga, no problem. Do brisk walking, play a sport, dance, bike, do whatever movement makes your heart happy.
“But I have to go to work in the morning. Where is the time to do all this?”
If the doctor says you have a blockage in your heart, everyone becomes serious. If there is a blockage in the brain, the whole family panics. If there is a blockage in the windpipe, everyone leaves everything and runs to the hospital.
Then why do we take blockage in the gut so casually, even though it is the mother of all diseases, even mental health problems?
So that’s why, don’t think that you don’t have time for all this. Whatever you prioritize in life, you will find time for it.
Step 5: Abdominal Cold Compress Followed by Enema
So far, you have learned these four things. Now, to be honest, these four things are enough. If you implement them, you will see changes within a week. But this last step is for those who want even faster results.
Cold Compress
This is a very simple tool that is part of natural healing. You have to wrap a cold white cotton cloth on your abdomen for 30 to 40 minutes. You can do any other work while wearing it.
When this cold compress is applied, two temperatures are maintained in the body.
The parts where the cold compress is applied are cold, and the rest of the body is warm.This increases blood circulation, and when blood circulates, toxins and waste accumulated inside the intestine also slowly start leaving their place and are ready to come out of the body.
Enema
If you take an enema after applying the cold compress, you will get double the benefit.
Through enema, you put some water in your rectum, hold it, and this water goes inside and loosens the waste and helps in expelling it.
Your 21-Day Constipation Healing Plan
I hope that by following these steps, you will completely heal your constipation.
Remember:
- Use a foot stool
- Drink one cleansing drink daily
- Eat more water-rich foods
- Move your body
- Try wet pack and enema for faster results
Start today. Your gut will thank you.
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