Diet plan to keep away Constipation (Kabj): Causes, Symptoms, Remedies and Cure

Diet plan to keep away constipation (kabj) :

We usually love and enjoy dining out and gorging on some tempting and deliciously spicy food, which tastes heavenly but the consequence is not as pleasing as its taste. 

Spicy and oily food can lead to multiple lifestyle disorders, and one of the most common disorders is constipation. Here’s all you need to know about this ordinary disorder, which can often take a toll and affect several other body functions.

Most of them do not prefer discussing their health issues when it comes to ‘constipation’. There are many people who have constipation problems and the reasons are due to poor diet, medications, illness and dehydration etc. 

It is mainly due to the slow movement of the food through the digestive system. And if you are dealing with such problems, then you’re not alone. Kabj is a Hindi word that means constipation.

Constipation, or the formation of dry, hard stool within the rectum, isn’t only embarrassing, uncomfortable and painful, it can interfere with proper urinary function. If the rectum is crammed with stool, pressure can move the bladder, affecting the flexibility to shut tightly (and prevent urine leakage).

It’s very important to remain regular, as frequent or chronic straining (or bearing down) for a bm can weaken the pelvic floor muscles, kind of like pushing down on a hammock and stretching it.

When you feel the need to go, do not stop yourself, make the effort to go. If chronically suppressed, the urge to own a laxation becomes less noticeable and more easily ignored.

Having less than three bowel movements a week is, technically, the explanation for constipation. However, how frequently you “go” differs usually from person to person. 

Some people have bowel movements several times a day while others have them only one to two times a week. Whatever your movement pattern is, it’s unique and normal for you – as long as you don’t stray too far away from your pattern.

What is Constipation?

Constipation is an uncomfortable condition in the digestive system where the individual has hard faeces which becomes too difficult for the individual to excrete.

Understanding Constipation

In simple terms, constipation (Kabj) may be a condition when the food isn’t digested properly and it’s very difficult to get rid of stools from your body. In Hindi constipation is known as Kabj. If you’re affected by constipation then you’ll not be ready to poo properly and also not in a routine manner.

The constipation rate is more in women than in men

Women go through constipation more than men, as women have a uterus in the lower part of the abdomen, and swelling in the uterus always presses and hinders the free flow path of the intestine. So the waste isn’t ready to reach easily to the rectum and remains within the intestine and leads to constipation. Normally swelling in the uterus happens during the menstrual cycle and during pregnancy.

Some other home remedies for curing constipation are:

Increasing the fibre intake: Low consumption of fibre in food can also make it difficult to pass the stool. This commonly happens when you are following a low-carb diet. Consume more carb and fibre-rich foods to regularise your motion.

Exercises: Increasing the amount of your regular physical workout is also known to enhance the symptoms of constipation and get the stool moving.

Prune juice: Prune juice or dried plum juice is rich in dietary fibre and can bulk up the stool and enhance its easy passage.

Milk with ghee: Consuming dairy products in more proportion leads to constipation, but some people experienced the remedy of drinking milk with ghee for working bowel movements. The combination of these two items has been offered by Ayurveda and has been used long ago to get rid of constipation. Consuming a teaspoon of ghee with a glass of warm milk in the evening can naturally stimulate a bowel movement the next morning.

Causes of Constipation

The main job of the colon is to absorb water from the residual food as it reaches the digestive tract. As mentioned above constipation is caused due to the slow movement of food through the digestive system. It happens when the colon absorbs too much water from the food. When this happens emptying the bowels becomes a difficult task.

There are several other causes of constipation. They are –

Diets high with Low fibre content

It is important to maintain a balanced diet that includes foods rich in fibre such as fruits, vegetables, essential fats and whole grains. Low fibre foods include meat, cheese and eggs etc.

Delaying the bowel movements

When an individual delays or ignores the urge of bowel movements the stool becomes drier and harder.


During pregnancy, there are several hormonal changes that take place in a woman’s body. Thus, the uterus may compress the intestine and further slow down the passage of the food consumed.

Change in routine 

If an individual has become too lazy or physically inactive also suffer from constipation problems as it is said that physical inactiveness keeps metabolism high.


Dehydration also pays way to constipation problems as dehydration occurs when more fluids and water leave the body than entering.

Overuse of medications to loosen stools

The overuse of medications to loosen stools can be habit-forming. When you use them regularly the body gets dependant on the laxatives. Thus, it causes a higher stage of risk.

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Symptoms of Constipation

Every individual’s regular bowel movements are not the same. An individual may go twice a day whereas the other may go 3-4 times a week. The various symptoms of constipation are –

  • Stomach ache
  • Stomach cramps
  • less than three bowel movements a week
  • Strain during bowel movements
  • Rectal blockage
  • Loss of appetite

Remedies for Constipation

  1. Add a spoonful of ghee to a glass of hot milk and drink before you sleep. Have a look at the video for more information regarding the benefits of consuming ghee and milk.

Read our blog – Health Benefits Of Drinking Milk With Ghee At Night

  1. Warm a glass of water, add 1 tbsp of lemon juice and 1\2 tbsp of honey to it.
  2. Add a spoon of Triphala powder to warm water and drink before you sleep. Remember that you are not supposed to eat or drink anything after that.
  3. Soak 2-3 prunes in water overnight and drink the water and eat the prunes early in the morning.
  4. Have soaked green grams/fenugreek seeds every day.

How to cure Constipation?

  1. Drink plenty of water every day which will help you to rehydrate the body. At Least 2 litres a day.
  2. Have a good amount of fruits and vegetables with higher fibre content.
  3. Avoid holding of stools.
  4. Bulking agents helps in softening of stools.
  5. Limit the intake of alcohol and caffeinated drinks.
  6. Have good exercise regularly.
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Diet plan for Constipation

Fortunately, consumption of certain food items in the diet can also help you relieve constipation. The food items to be included in your diet are –

1. Desi cow ghee

The use of desi cow ghee in the food items is reflected as a symbol of richness and health benefit even today. It is a powerhouse of vitamins, acids and energy which promotes good health. 

India is one of the largest producers as well as consumers of desi ghee. It not only enhances the taste of the food but also adds to the fitness and health of the individual. 

So, you can buy the best grass-fed ghee at our online store to take the utmost benefit of eating ghee. Visit the website  to know more.

Ghee activates the release of gastric acid, which in turn results in better digestion and an increase in appetite. Researchers claim that people with unhealthy digestive tracts do not produce butyric acid. As butyric acid is present in ghee, it heals the digestive tract and helps in the easy digestion of the food.

Cow ghee for infants has compounds that make digestion easy for them, who have just shifted from breast milk to semi-solid food. It has simplified fats that get absorbed easily by the baby’s body. Giving salt to kids, until they attain the age of one is not suggested. Thus ghee can be given to them, to add to the flavour of the food.

Read our blogWhen and how to give ghee to your baby, infant and its health benefits?

2. Pulses

Lentils, chickpeas etc have high fibre content which promotes good digestion and reduces constipation.

3. Prunes

Prunes have content of fibre and they have phenolic compounds which have gastrointestinal benefits.

4. Wheat bran

Wheat bran is rich in insoluble fibre which makes a good home remedy and also an essential food in the diet to reduce constipation.

5. Broccoli

Broccoli contains sulforaphane which helps in protecting the gut and also eases digestion.

6. Kiwi fruit, raspberries, apples and grapes etc

Kiwi fruit contains fibre and actinidine which is an enzyme that helps to improve digestion.

Raspberries have a good content of water and fibre which eases constipation.

Apples and grapes have a lot of water content and are also rich in fibre.

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There are many other fruits, vegetables and pulses etc which can reduce constipation. A balanced diet rich in fibre, fats, vitamins and minerals etc is the most essential aspect of the diet. The content of fibre and water in foods helps to add bulk and softens the stools. Thereby it also stimulates easy bowel movements.

It is not just about high fibre content foods but drinking plenty of water so that it does not lead to dehydration problems. As constipation problems can also make you feel uncomfortable the whole day and this may also lead to various differences in your body. 

Have a tablespoon of ghee every day in your diet as it has various health benefits and also eases digestion. Too much intake of ghee will not benefit you in any way! You can buy desi cow ghee at our online store. Visit our website  to know more.

How common is Constipation

People of all ages can have an occasional bout of constipation. There also are certain people and situations that are more likely to steer to becoming more consistently constipated (“chronic constipation”). These include:

Older age: Older people tend to be less active, have a slower metabolism and have less muscle contraction strength along their digestive tract than when they were younger.

Women: Being a woman, especially while you’re pregnant and after childbirth. Changes in a woman’s hormones make them more vulnerable to constipation. The baby inside the womb squishes the intestines, slowing down the passage of stool.

Not eating enough high-fibre foods: High-fibre foods keep food moving through the digestive system.

Take Away – 

There are many vegetables, fruits, pulses and seeds that can help relieve constipation. 

A diet high in fibre helps add bulk and weight to stools, soften them and stimulate bowel movements. However, in some people, high-fibre diets can make constipation worse, so it’s important to talk to your healthcare provider about what is right for you.

In addition, it’s vital to drink plenty of water. Keep in mind that your fluid requirements will increase when you increase your fibre intake. Regular exercise is another critical factor in improving symptoms of constipation and developing a healthy bowel habit.

If you are having a constipation issue, try to introduce some of the above-mentioned foods to your diet, as well as drink plenty of water and engage in physical exercise, to improve your regularity, stool consistency, and overall comfort.


Can Ghee Alleviate Constipation?

Ghee is believed to have mild laxative properties, potentially granting relief for individuals going through the issues of constipation. When taken in moderation, it tends to lubricate the digestive tract, supporting minimal relief from constipation. Although, its productiveness may go from person to person.

Is Ghee Safe for Pregnant Women Dealing with Constipation?

Clearly, pregnant women can involve ghee in their regular diet in moderation to ease constipation. Pregnancy mostly affects the digestive system, as the growing baby applies pressure on the intestines, certainly slowing down the digestion process. Hormonal changes can further render irregular and hindered bowel movements.
For expectant mothers having a feeling of the added burden of pregnancy, acknowledging digestive concerns becomes pivotal. Adopting a nourishing, balanced diet while resisting processed foods and sugary beverages is suggested. Gentle exercises such as walking or prenatal yoga can also help in improving the bowel regularity. If you get yourself a bit sluggish during pregnancy, make sure to implement ghee into your meal. Combining a spoonful of ghee to your morning oatmeal or toast can serve wonders in enhancing a smoother digestive process. Encourage this age-old remedy for a cheerful, more comfortable pregnancy experience.

Can we include Ghee into a normal Diet ?

In India, ghee is a most important ingredient utilized in several traditional recipes, enriching the dishes from North Indian chapatis to South Indian rice. Some of the cultures even implement ghee as a baby’s first meal. To incorporate ghee into your routine diet and treat constipation, make sure of these options:
– Try to swap ghee for oil or butter in conventional dishes like dal, curries, and sabzis.
– Apply ghee on your roti or paratha instead of utilizing butter or oil.
– Embrace your steaming hot rice or khichdi with a teaspoon of nourishing ghee.