Struggling with constipation, bloating, or low energy? Discover 5 powerful natural remedies for constipation in just 21 days without laxatives.
Are you struggling to pass stools daily? Feeling bloated, sluggish, or suffering from frequent headaches? You’re not alone. Constipation affects millions and has far-reaching effects on overall health. From low energy to toxic build-up in your body, constipation is much more than a digestive issue — it’s the root cause of many illnesses.
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5 Natural Remedies for Constipation in 21 Days
In this guide, you’ll learn 5 powerful, natural remedies for constipation permanently in just 21 days. Plus, we’ll uncover common mistakes — including a popular medical remedy that may be making your condition worse.
🪑 1. Use a Foot Stool to Improve Toilet Posture
Modern Western toilets force us into an unnatural position where our rectum stays bent, making it harder for waste to pass. This causes straining, incomplete evacuation, and eventually — chronic constipation.
✅ The Solution: Squat While You Sit
No need to install an Indian toilet. Simply place a small foot stool or an upside-down bucket in front of your toilet seat. When you elevate your feet, your knees rise above your hips, mimicking a squat. This opens up the rectum and allows smooth passage of stool.
Scientific Support
Several studies show that people using foot stools reduce toilet time, strain less, and experience greater satisfaction post-bowel movement.
🧠 Why Constipation Happens – The Real Root Cause
Before jumping to solutions, it’s vital to understand why constipation occurs in the first place:
Common Causes
- Lack of physical movement
- Low fiber or water intake
- High-stress levels
- Ignoring natural urges to defecate
Over time, waste starts accumulating along intestinal walls, narrowing the space for fresh stool to pass. Simultaneously, colon muscles — responsible for peristalsis (bowel movement) — weaken.
🧠 Constipation is not a minor problem. It leads to waste build-up, producing toxins that enter your bloodstream and affect your entire body.
🍹 2. Start Your Day with a Cleansing Drink
Begin your mornings with one of these 100% natural drinks to gently detox your system and stimulate bowel movements.
🌿 Cleansing Drinks You Can Try
- Ash Gourd Juice (Winter Melon)
- High in fiber and detoxifying enzymes
- Peel, de-seed, blend, and strain
- Drink on an empty stomach
- Gooseberry (Amla) Juice
- Boosts digestive fire and clears bowels
- Blend 2–3 amlas with water, strain, and dilute
- Coconut Water with Sabja Seeds
- Mild natural laxative
- Add ¼ tsp sabja seeds (basil seeds) and let swell
- Fennel (Saunf) Tea
- Stimulates digestion
- Boil ½ tsp fennel seeds in 1 cup water; sip through the day
These drinks do not create dependency like chemical laxatives. They’re gentle, effective, and come directly from nature.
🥗 3. Eat More Water-Rich Foods
You are what you digest. And your digestion depends heavily on the type of food you eat — particularly its water content.
Water-Rich Foods
- Papaya, watermelon, orange, grapes, pineapple
- Tomatoes, cucumber, spinach, bottle gourd, ridge gourd
Water-Poor Foods
- Wheat, rice, lentils, nuts, biscuits, chapati, dairy, and meat
✅ Tip: If juice comes out when you gently press the food, it’s water-rich.
Practical Tips to Eat More Water-Rich Foods:
🍉 a) Fruit-Based Breakfast
- Best fruit: Ripe Papaya – softens stool and improves digestion
- Add soaked nuts/seeds to make it filling
- Avoid heavy breakfast like idli, dosa, toast, or cereal
🥦 b) Double the Vegetables
- Maintain a plate ratio of 2 parts vegetables to 1 part lentils and 1 part grains
- Steam or lightly sauté for maximum nutrition
🥒 c) Hydrating Snacks
- Choose fruits, cucumber sticks, smoothies over chips or fried snacks
- Add prunes (sukha aloo bukhara) as a powerful gut cleanser
🚫 4. Avoid These 3 Gut-Damaging Foods
❌ a) Refined Flour (Maida)
Includes naan, pizza, biscuits, and noodles. These slow down digestion and clog your system.
❌ b) Milk & Dairy
Difficult to digest for most sedentary individuals. It produces mucus and creates heaviness.
❌ c) Meat
Can take up to 72 hours to fully digest, making the gut sluggish.
🛑 Reducing these foods, even partially, will bring noticeable improvement within a few days.
🧘♂️ 5. Move Your Body – Movement Cures Constipation
Sedentary lifestyle is one of the major contributors to constipation. Movement stimulates peristalsis, the natural wave-like motion of your intestines.
💪 Best Movements for Gut Health
- Twisting Yoga Asanas
- Pashchimottanasana
- Marichyasana
- Ardha Matsyendrasana
- Malasana (Deep Squat Pose)
🏃♀️ Other Options
- Brisk walking
- Dance or Zumba
- Cycling
- Outdoor games
The key is daily movement, not perfection.
💧 Bonus Step: Abdominal Wet Pack + Enema
Want to speed up your results? Combine these two natural remedies for constipation:
💦 Abdominal Wet Pack
- Wrap a cold cotton cloth around your abdomen for 30–40 minutes
- Increases circulation, loosens toxins
💧 Enema
- Insert warm water into the rectum using an enema kit
- Softens and flushes out stool
- Best done after the wet pack
📝 Final Thoughts: Prioritize Your Gut, Prioritize Your Life
Don’t ignore constipation. It’s more than just a bathroom issue — it’s the mother of all diseases. When your gut is clean, your skin glows, your energy rises, and your mood lifts.
Start with these 5 natural remedies for constipation. Within just 7 to 21 days, you’ll notice:
- Clearer skin
- Better mood
- Reduced bloating
- Regular and complete bowel movements
