Constipation, a widespread digestive issue affecting millions globally, doesn't have to be a permanent struggle. In a recent video, renowned spiritual leader and yogi Sadhguru offered practical and natural solutions. He shared seven easy-to-follow home remedies that can help manage and alleviate this uncomfortable condition, drawing from traditional wisdom and a deep understanding of the body's mechanics.
Dietary Adjustments for Smoother Digestion
Sadhguru emphasizes the critical role of diet in regulating bowel movements. His first recommendation focuses on hydration through food. Consuming water-rich fruits and vegetables like watermelon, muskmelon, oranges, papaya, cucumber, bottle gourd (lauki), spinach, and lettuce helps create softer stool and maintains lubrication in the digestive tract. These foods combine water and fiber, which work synergistically to enhance intestinal movement. When the body is low on fluids, the colon extracts more water from waste, leading to hard, dry stools that are difficult to pass. Aiming for 2–3 daily servings of such produce, especially during hot weather or after exercise, can promote regular and comfortable bowel movements.
Another key dietary tip is to avoid snacking between meals. Regularly eating processed foods, sweets, or chips disrupts the digestive rhythm and delays bowel movements. When the stomach constantly receives small food portions, the gut doesn't get the proper signals to complete its emptying cycle. Instead, Sadhguru advises eating three main meals at fixed times and allowing the digestive system to rest in between. This break enables the gut to finish its tasks and push stool through more effectively. If hunger strikes, opt for a small glass of water, some buttermilk, or a piece of fruit.
Traditional Remedies and Lifestyle Tweaks
Sadhguru highlights the power of traditional Indian practices. Starting a meal with half to one teaspoon of ghee can activate digestion and act as a natural intestinal lubricant. This practice, linked to stoking the digestive fire or "agni," helps in the smooth passage of food and prevents the formation of hard stool. It also aids in the absorption of fat-soluble vitamins. For best results, mix warm ghee with hot rice or dal during lunch or dinner.
For a morning ritual, he suggests drinking warm water with a small amount of neem and turmeric. Turmeric's anti-inflammatory properties can reduce gut inflammation, while neem promotes liver and digestive health. This combination helps activate digestive functions and enhance bile production, offering relief from constipation over time.
Sadhguru also points out that adults should be cautious with dairy. Excessive consumption of milk, cheese, and paneer can cause constipation, especially for those with lactose intolerance or slower digestion. Dairy is typically low in fiber, which can lead to blockages. He recommends reducing dairy intake for a few days to see if symptoms improve and opting for non-dairy calcium sources like leafy greens, ragi, sesame seeds, and fortified plant milk. If consuming dairy, fermented options like curd or buttermilk in limited quantities are preferable to regular milk.
Herbal Aids and Managing Stress
For occasional constipation, Sadhguru mentions two effective traditional remedies: Triphala and castor oil. Triphala, a powdered blend of amla, harad, and bahera, supports digestive health and can be taken as half to one teaspoon with warm water at bedtime. Castor oil is a stronger option; 1–2 teaspoons taken at night with warm water or milk can provide relief. However, he cautions that castor oil should be used only occasionally and not daily, especially by pregnant women or those with certain health conditions, and medical supervision is advised.
Finally, Sadhguru connects mental state to gut health, explaining the gut-brain axis. Fear, stress, and anxiety about bowel movements can worsen constipation by causing digestive delays and muscle stiffness. When stressed, the body's "fight or flight" mode reduces blood flow to the gut, slowing it down. Practices like deep breathing, walking after meals, and scheduled toilet time can influence the nervous system and lead to better bowel control. The core message is clear: don't let fear compound the problem.
These seven tips, shared by Sadhguru on January 3, 2026, provide a holistic, natural approach to tackling constipation by addressing diet, traditional remedies, and the crucial mind-gut connection.
