Best Diet & Advises for Constipation

• Non suppression of Natural Urges- Avoid Flatus, Stools, Urine, Sneezing, Thirst, Hunger, Sleep, Cough, Exhaustion berating, Yawning, Crying, Vomiting & Semen- In general.

• Slow berating/ Pranayama 5-10 sets

• Diet:
  

• Glass Milk with 1 tsp Ghee before food in morning/ empty stomach, after food in the night.

• Rich fiber diet- Cucumber, Radish, Carrot, Beetroot, Green Leafy vegetables, Fruits, Whole grains, Legumes, and Nuts.

• Maximum Chewing- 32 times for a morsel.  

• Avoid low fiber, nutrient-poor foods, such as fried foods, fast foods, and highly processed meals, Maida, Bakery Items, oily food, masala items, green chillies and snacks.

• Hydration with water and juices.

• Physical Activity:

• At least 15-20 min of walking and stretching exercise in morning and evening after passing stools at a fixed time. 

• Stretching yoga postures- bending of the waist- forward, backward, side.

• Toilet training: Passing stools twice a day at a fixed time and fixed duration. 

• Stress & Anxiety: Reduce Stress.

• Irritable bowel syndrome (IBS)- No symptoms.

• Avoid long term usage of any Medicines.