Constipation is a common but often overlooked issue, defined as infrequent or difficult stools, straining, or a sense of incomplete evacuation. Chronic constipation can reduce quality of life and may even lead to hemorrhoids, anal fissures, and persistent discomfort. While there are many causes, low dietary fibre intake is the single biggest contributor.

Whole grains, especially traditional indian millets, are excellent allies for gut health. They provide insoluble fibre for bulk and soluble fibre and resistant starch for fermentation, feeding beneficial gut bacteria and improving motility. Here’s a list of desi superfood grains to include in your diet for smoother bowel movements.

1. Jowar (Sorghum)

Jowar is rich in resistant starch and brain, which:

Increases stool bulk

Provides fermentable substrate for gut microbes

Encourages regular bowel movements

How to use: Make jowar upma, porridge, or rotis, and avoid over-polished jowar to retain its bran.

2. Bajra (Pearl Millet)

Bajra is packed with insoluble fibre, minerals, and a low glycemic index. Its fibre helps:

Increase stool weight

Reduce colonic transit time

Feed beneficial gut bacteria

How to use: Prepare bajra khichdi or roti and pair it with moong dal or vegetables for a fibre-rich, balanced meal.

3. Ragi (Finger Millet)

Ragi contains high fibre, polyphenols, and slowly digestible starch. Its bran and hydration from traditional porridges:

Promote stool bulk

Provide fermentable substrates for gut bacteria

Aid digestion

How to use: Try ragi dosa or ragi roti, and avoid excessively dry preparations to retain moisture.

4. Jau (Barley)

Barley is rich in beta-glucan (soluble fibre), resistant starch, and bran. Studies show that barley:

Improves bowel frequency

Supports healthy digestion

Enhances gut microbiome activity

How to use: Make Jau khichdi with dals and vegetables, or prepare a boiled barley salad for a refreshing fibre boost.

5. Oats

Although not originally from India, oats are widely consumed and highly versatile. They provide:

Beta-glucan and viscous soluble fibre

Resistant starch (especially in cooled preparations)

Oats can:

Improve stool consistency

Promote colon fermentation

Support regular bowel movements

How to use: Prepare oatmeal with fruits for breakfast, or make overnight oats for a quick, gut-friendly option.

Final Takeaway

Whole grains, especially traditional indian millets, are evidence-backed allies for constipation. They provide a balanced mix of insoluble and soluble fibres, feed beneficial gut microbes, and keep your colon moving. For mild to moderate constipation, increasing whole-grain intake is a low-cost, low-risk first step toward better gut health.

Tip: Pair these grains with adequate hydration and a balanced diet to maximize their digestive benefits.

Disclaimer:

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