Ayurvedic Diet Chart for Constipation
Constipation is a common digestive issue that can be managed naturally through the right foods. Ayurveda recommends a balanced diet rich in fiber, hydrating foods, and mild spices to support healthy digestion. Below is a detailed Ayurvedic diet plan for constipation relief, including breakfast, lunch, dinner, and snacks.
| Breakfast Options for Constipation Relief |
| Barley-banana smoothie |
Ragi mixed-vegetable pulao |
| Warm milk with oats |
Bottle gourd-carrot juice |
| Boiled moong beans |
Amla or spinach juice |
| Barley chapatti |
Roasted pumpkin, flax, and sunflower seeds |
| Soaked fenugreek seeds |
Psyllium husk with cow's milk |
| Lunch Options for Constipation |
| Moong bean chilla |
Spinach curry with brown rice |
| Millet hotchpotch (khichdi) |
Buttermilk with moong bean curry |
| Chapatti made with mixed grains (ragi, bajra, jowar) |
| Mixed lentil soup |
Vegetable millet upma |
| Stir-fried or cooked gourds (bottle gourd, sponge gourd) |
Barley flour roti |
| Dinner Options for Constipation Relief |
| Bajra or jowar hotchpotch |
Fenugreek and amaranthus curry |
| Ridge gourd and Bengal gram curry |
Sponge gourd or bitter gourd sabzi |
| Red or brown rice gruel |
Spinach or fenugreek curry |
| Bajra roti |
Jowar roti |
| Healthy Snack Ideas for Constipation |
| Dates or figs |
Papaya or ripe banana |
| Mixed vegetable soup |
Red rice gruel |
| Ginger or ajwain herbal tea |
Bengal gram with buttermilk curry |
Foods to Avoid in Constipation:
Dry, stale, and processed foods.
Food without ghee, oil, or water content.
Artificial sugars and sweeteners.
Regular white rice, hung curd, yogurt, curd (especially at night).
Recently harvested grains.
Refined oils and refined flour.
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Foods to Consume in Moderation:
Natural sweeteners like dates, figs, and aged jaggery (1 year old).
Jaggery, bakery products, and sugary sweets.
Pomegranate, apple, and orange.
Black gram and its preparations.
Dry fruits.
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Best Foods to Include for Constipation Relief:
Sesame oil.
Warm water and freshly cooked meals.
Cow ghee.
Ginger.
Seeds: fenugreek, sesame, cumin, ajwain.
Barley and oats.
Multigrain chapatti.
Moong beans.
Amla (Indian gooseberry).
Vegetables: bottle gourd, bitter gourd, sponge gourd.
Red or brown rice.
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