Constipation often occurs due to a lack of dietary fiber, inadequate hydration, and insufficient physical activity. Other contributing factors include stress, changes in routine, ignoring the urge to have a bowel movement, and certain medications. Additionally, medical conditions such as irritable bowel syndrome (IBS) or hypothyroidism can lead to constipation.

Understanding these causes can help in managing and preventing constipation effectively. Constipation can be an uncomfortable and distressing issue, but the solution might be as close as your kitchen. Indian cuisine, rich in diverse and nutritious ingredients, offers several foods that can aid in relieving constipation. Here are 7 foods that can help keep your digestive system running smoothly.
Amla

(Indian Gooseberry)
Amla is a powerhouse of nutrients and has been used in traditional Indian medicine for centuries. Rich in vitamin C and fiber, amla helps in improving bowel movements and easing constipation. Consuming raw amla, amla juice, or amla murabba can significantly enhance your digestive health. Its natural laxative properties make it a perfect remedy for constipation.
Papaya

Papaya is another effective remedy for constipation. It contains an enzyme called papain, which helps in breaking down proteins and aids digestion. The high fiber content in papaya ensures smooth bowel movements. Eating ripe papaya or including it in your salads and smoothies can help maintain regularity and prevent constipation.
Figs

(Anjeer)
Figs, both fresh and dried, are excellent sources of dietary fiber. They act as natural laxatives and help in relieving constipation. Soaking dried figs overnight and consuming them in the morning can stimulate bowel movements. Figs are also rich in antioxidants, vitamins, and minerals, making them a healthy addition to your diet.

Triphala
Triphala, a traditional Ayurvedic formulation, consists of three fruits: Amla, Bibhitaki, and Haritaki. It is known for its detoxifying and cleansing properties. Triphala powder is a natural laxative that helps in regulating bowel movements and relieving constipation. Mixing a teaspoon of Triphala powder with warm water and consuming it before bedtime can be beneficial for your digestive health.
Flaxseeds (Alsi)
Flaxseeds are rich in fiber and omega-3 fatty acids, which aid in digestion and relieve constipation. They absorb water and expand in the digestive tract, helping to soften stools and promote regular bowel movements. Ground flaxseeds can be added to smoothies, yogurt, or sprinkled on cereals to boost fiber intake.
Spinach (Palak)
Spinach is a leafy green vegetable loaded with fiber, vitamins, and minerals. It helps in cleansing the digestive tract and preventing constipation. The fiber in spinach adds bulk to the stool, making it easier to pass. Incorporating spinach into your diet through salads, soups, and cooked dishes can keep constipation at bay.
Yogurt (Dahi)
Yogurt is rich in probiotics, the good bacteria that promote a healthy gut. These probiotics aid in digestion and help in maintaining regular bowel movements. Including a bowl of plain yogurt in your daily diet can improve your gut health and relieve constipation. Opt for homemade or unsweetened yogurt for the best results.