- Increase fiber intake
- Whole wheat roti/multigrain roti
- Oats,daliya,brown rice
- Sprouts ( moong,matki)
- Fruits with peel ( guava,apple,pear )
- Papaya,chikoo,orange
- Vegetables : spinach,methi,lauki,gajar,beetroot
- Flaxseed ( 1 tsp roasted powder daily )
- Soaked black raisins ( 5-7 in morning )
( Increase fiber slowly to avoid gas/bloating)
2. Drink enough water
- 2.5-3 litres/day (unless fluid restricted like in renal or heart failure patients)
- Warm water in morning helps bowel movement
3. Early morning routine
- 1 glass warm water + few drops lemon OR
- 4-5 soaked almonds + 5-7 soaked raisins
4. Add natural laxative foods
- Papaya ( 1 bowl daily )
- Soaked prunes (2-3)
5. Include healthy fats
- 1-2 tsp ghee in dal or roti
- Nuts and seeds ( almonds,walnuts,chia seeds )
6. Probiotic foods
- Curd / buttermilk ( chasa )
- Homemade fermented foods
Foods to avoid
- Excess tea & coffee
- Refined flour ( maida),bakery items
- Excess fried & junk food
- Very low-calorie crash diets
Sample simple daily pattern
- Early morning : warm water
- Breakfast : Vegetable oats + fruit
- Mid morning : Papaya/guava
- Lunch : 2 roti+dal+sabzi+salad+chaas
- Evening : Sprouts/roasted chana
- Dinner : Light khichdi/roti + bhaji
- Nourish notes by Nikita
