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Start your mornings light and easy. Without daily churnas.
📲 PDF SOFT COPY ONLY

Start your mornings light and easy. Without daily churnas.

A simple, picture-based guide for Indian homes. The right fibre, water and toilet posture, plus a safe plan to slowly reduce laxative dependence with your doctor.

  • Everyday Indian food: dalia, papaya, chaas, dahi
  • Works alongside your doctor
  • Safe steps to depend less on churnas
  • Simple pictures and tables, no medical jargon
BUY PDFSoft Copy Only · Check your email after payment Rs. 699BUY HARD COPYPrinted Book + FREE PDF· OUT OF STOCK Rs. 1,499

One-time payment · Read on phone, tablet or laptop

Living with constipation can ruin your whole day.
We understand

Living with constipation can ruin your whole day.

  • 😣Straining and sitting for long every morning
  • 🎈Bloating and heaviness all day
  • 🌿Depending on churna or powder every night
  • 🚽Western toilets that make it harder
  • 🧳Travel and office days that upset everything
  • 🤯Eating more fibre, but it feels worse

It's not your fault. Nobody explained fibre, water and toilet posture in a simple way. This guide does.

What changes

From heavy and uncomfortable to light and regular.

Before

  • Straining every morning
  • A churna every night
  • Fibre without enough water
  • Rushed, stressful toilet time
  • Travel days that upset your gut

After

  • The right mix of fibre and water
  • A simple footstool for easier motion
  • A calm, regular morning routine
  • A safe plan to depend less on laxatives
  • Travel and office kits that work
From heavy and uncomfortable to light and regular.
Made for you

Who is this guide for?

🩺

Recently struggling

  • Straining and bloating most days
  • Unsure about fibre and water
  • Want simple steps that work
📅

Constipated for years

  • Depend on churna or powders
  • Tried everything, still uncomfortable
  • Want easy, regular mornings
👨‍👩‍👧

Caregiver of a senior or child

  • Cooking for an elderly parent or a child
  • Want gentle, high-fibre family meals
  • Want to know when to see a doctor
With this guide, you will

Feel lighter, one easy morning at a time

Eat for easy, regular digestion
1

Eat for easy, regular digestion

The high-fibre Indian plate, 13 food groups rated for your gut, and the water rule that makes fibre work.

  • Soluble vs bulk fibre, made simple
  • Natural movers like anjeer, munakka, papaya
  • Fermented dahi, chaas and kanji
Handle travel, office and weddings
2

Handle travel, office and weddings

Plans for trains, flights, office days, fasting and wedding food.

  • Travel gut kit
  • Office desk habits
  • Fasting and wedding tips
Never wonder what to cook again
3

Never wonder what to cook again

14-day vegetarian and 7-day high-fibre non-veg meal plans, breakfast to dinner.

  • Regional weeks across India
  • Desk worker and senior weeks
  • Gut-friendly snacks
Know what to discuss with your doctor
4

Know what to discuss with your doctor

Warning signs, laxative types and a step-by-step plan to reduce churna use together with your doctor.

  • Laxatives explained by type
  • Red flags that need a doctor
  • Stool and habit diary
Move your body, help your gut
5

Move your body, help your gut

Toilet posture, 'blow as you go' breathing, walking and 6 motility yoga poses.

  • Footstool setup and posture
  • Walking plan
  • 60-day gut reboot
A normal day

This is what an easy, regular day looks like

No complicated diet. Simple Indian meals and habits at the right time. The guide shows you every step.

This is what an easy, regular day looks like

How it works

Start with the 7-day quick startSeven small changes in your first week, like warm water first thing and a footstool.
Follow the plate and meal plansUse the 14-day high-fibre menus with the water rule.
Track, learn and adjustUse the gut diary in the 60-day reboot and share it with your doctor.
Everything inside

160 pages. One clear plan.

The High-Fibre Plate
The High-Fibre PlateThe simple plate method
13 food groups rated
13 food groups ratedGreen, amber, red. No guessing
Smart swaps
Smart swapsEat what you like, the smarter way
Meal plans
Meal plans14-day plans, breakfast to dinner
Lifestyle programme
Lifestyle programmePosture, footstool, yoga
Real-life survival
Real-life survivalFestivals, travel, eating out
Track your progress
Track your progressLogs and trackers included
Myths vs facts
Myths vs factsWhat relatives say vs what's true
Look inside

Real pages from the guide

Swipe → · Tap any page to zoom

Why constipation is rising
Why constipation is rising
Know your numbers
Know your numbers
The bowel-friendly plate formula
The bowel-friendly plate formula
Grains, millets and rotis
Grains, millets and rotis
Smart swaps
Smart swaps
How to follow the meal plans
How to follow the meal plans
Travel constipation
Travel constipation
Preparing for your doctor visit
Preparing for your doctor visit
Top 10 Indian bowel myths
Top 10 Indian bowel myths
Every topic inside

Open the guide, see every chapter

9 parts · 127 topics · Tap a part to see what's inside

01Understand your gut motility16 pages · 15 topics
  1. Why constipation is rising in urban India
  2. How your digestive highway works
  3. The 3 subtypes of chronic constipation
  4. The Indian diagnostic paradox
  5. The Rome IV diagnostic criteria
  6. Know your numbers: the Bristol scale
  7. Transit time and daily targets
  8. Root causes in everyday Indian homes
  9. Hidden medical triggers and medications
  10. Red flags: when to see a specialist
  11. Complications of straining: piles (hemorrhoids)
  12. The anal fissure trap
  13. Fecal impaction: the hidden blockage
  14. Constipation or something else?
  15. Key takeaways & your action steps
02Food science for gut motility16 pages · 15 topics
  1. The dual-fibre system: gel vs broom
  2. Why "fibre without water is cement"
  3. ICMR-NIN fibre guidelines for Indians
  4. How short-chain fatty acids feed your colon
  5. Natural osmotic foods: nature's softeners
  6. Indian probiotics & prebiotics for gut rhythm
  7. The Indian thali under the microscope
  8. The bowel-friendly plate formula
  9. Indian staples: motility rating & advice
  10. Fats, oils & the bedtime ghee tradition
  11. Chai, coffee & your intestinal mucosa
  12. Therapeutic Indian spices for motility
  13. Seed power: sabja, chia & ground flaxseed
  14. Your 4-week fibre ramp-up
  15. Part 2 key takeaways: food science
03Indian food guide20 pages · 19 topics
  1. How to use the food guide
  2. Grains, millets and rotis
  3. Dals, pulses and legumes
  4. Leafy green vegetables
  5. Gourds and native vegetables
  6. Tubers and starchy vegetables
  7. Fresh fruits
  8. Dried fruits and osmotics
  9. Dairy and fermented foods
  10. Nuts and seeds
  11. Eggs, poultry and fish
  12. Traditional snacks
  13. Beverages and infusions
  14. Fats, condiments and chutneys
  15. The 4 "healthy" traps that cause constipation
  16. Top Indian superfoods for gut motility
  17. Smart swaps: breakfast & lunch
  18. Smart swaps: dinner & cooking
  19. Smart swaps: snacks & drinks
04Bowel-friendly meal plans26 pages · 19 topics
  1. How to follow the motility meal plans
  2. The build-your-own motility formula
  3. 14-day high-fibre vegetarian plan
  4. 7-day high-fibre non-veg plan
  5. North Indian comfort rotation
  6. South Indian fermented & millet rotation
  7. Western Indian khichdi & rotla rotation
  8. Eastern Indian dal, shak & fish rotation
  9. Pure Jain (root-free) motility week
  10. Busy professional 15-minute rotation
  11. Gentle soft-food rotation for seniors
  12. Budget-friendly high-fibre rotation
  13. The 40 bowel-friendly Indian snack bank
  14. Therapeutic nightcaps for morning regularity
  15. Seasonal eating for Indian gut health
  16. Weekend batch-cooking for gut health
  17. Troubleshooting: handling initial gas & bloating
  18. Tiffin and snack ideas for children
  19. Part 4 key takeaways: meal plans
05Toilet biomechanics & motility16 pages · 13 topics
  1. The physics of effortless defecation
  2. Squatting vs sitting: the commode clash
  3. The bathroom footstool setup guide
  4. The "blow as you go" breathing method
  5. The 10-minute bathroom rule
  6. Harnessing the morning gut circadian rhythm
  7. The 30-minute daily walking prescription
  8. Motility yoga: 6 key postures
  9. Vajrasana & post-meal digestive care
  10. The "I Love U" (ILU) colonic self-massage
  11. Pelvic floor relaxation: reverse Kegels
  12. The gut-brain axis & vagus nerve breathing
  13. Part 5 key takeaways: biomechanics
06Real-life survival guide14 pages · 13 topics
  1. The desk worker's gut survival guide
  2. Travel constipation: beating gut lock
  3. Eating out: smart ordering at dhabas & cafes
  4. Surviving Indian weddings & party buffets
  5. Fasting & vrat rules: avoiding gut lock
  6. Festival season: Diwali, Eid & celebrations
  7. Managing constipation during pregnancy
  8. Postpartum & post-surgery bowel care
  9. Constipation in senior citizens
  10. Childhood constipation & school phobia
  11. Alcohol, smoking & tobacco: gut impact
  12. Caring for someone who is bedridden
  13. Part 6 key takeaways: real-life survival
07Complications & medical care14 pages · 13 topics
  1. Managing piles (hemorrhoids) at home
  2. Healing anal fissures: breaking the spasm
  3. Fecal impaction: avoiding laxative disasters
  4. The laxative family tree explained
  5. Isabgol (psyllium) mastery: rules for success
  6. Osmotic laxatives: PEG and lactulose
  7. Senna and herbal churnas: the facts
  8. How to safely taper off stimulant churnas
  9. Medical tests for chronic constipation decoded
  10. Biofeedback therapy for dyssynergic defecation
  11. Preparing for your gastroenterologist visit
  12. Laxatives compared: a quick guide
  13. Part 7 key takeaways: care & laxatives
08Myths, FAQs & stories12 pages · 11 topics
  1. Top 10 Indian bowel myths: part 1
  2. Top 10 Indian bowel myths: part 2
  3. Frequently asked questions: part 1
  4. Frequently asked questions: part 2
  5. Frequently asked questions: part 3
  6. FAQs: family & special situations
  7. Story: Rajiv
  8. Story: Sunita
  9. Story: Priya
  10. Your regularity journey starts today
  11. Part 8 key takeaways: myths & stories
09Your toolkit10 pages · 9 topics
  1. My baseline bowel assessment
  2. Weekly regularity log: weeks 1 to 4
  3. Weekly regularity log: weeks 5 to 8
  4. Daily fibre & hydration check-off sheet
  5. Morning Ushapan & movement habit tracker
  6. Food-trigger diary
  7. Doctor visit & symptom log
  8. Everything on one page: the motility compass
  9. Bathroom quick-guide & wallet emergency card

Why this guide, not random advice?

WhatsApp & YouTube tips
Nutribox guide
Different advice every day
One clear plan, start to finish
"Take churna every night"
A safe plan to depend less on laxatives, with your doctor
"Just eat more fibre"
Fibre plus the water rule
Long videos, hard to remember
Pictures, tables and checklists
No help for travel days
Travel, office and fasting plans
Miracle cure claims
Works safely alongside your doctor
Constipation Management Guide | The Complete Indian Guide to Easy, Regular Digestion
📲 PDF SOFT COPY ONLY

Constipation Management Guide

  • 160-page PDF for phone, tablet or laptop
  • 13 Indian food groups rated for your gut
  • 14-day veg + 7-day non-veg high-fibre plans
  • Toilet posture & footstool guide
  • Motility yoga and walking plan
  • Gut diary & 60-day reboot

₹699 once. Use it every day, for years. That's less than ₹2 a day over one year.

BUY PDFSoft Copy Only · Check your email after payment Rs. 699BUY HARD COPYPrinted Book + FREE PDF· OUT OF STOCK Rs. 1,499
  1. Pay securely
  2. Get the download link on email
  3. Read on any device
  • 📥 1 complete PDF file, 160 pages
  • 📧 Download link sent to your email right after payment
  • 📴 Read offline, no internet needed
  • 🖨️ Print any page at home, for personal use only
  • ♾️ Lifetime access, no subscription
  • 🥗 13 food groups rated + 14-day meal plan
  • 📱 Read on any device: mobile, tablet, laptop

📖 No hard copy will be dispatched

Your questions, answered

I've had constipation for years. Will this still help?

Yes. Most people struggle with fibre, water, posture and churna habits all together. This guide gives practical, everyday answers.

I take laxatives or churna daily. Is this safe for me?

Yes. The guide explains laxative types simply and shows a slow plan to discuss with your doctor. Never stop medicines suddenly on your own.

Can this cure my constipation?

No book can honestly promise that. This guide helps you improve your digestion through food, water, posture and habits, together with your doctor.

When should I see a doctor?

The guide lists warning signs, like blood in stool or sudden weight loss, that need a doctor straight away.

Is this a printed book?

The PDF is a soft copy only; no physical book is shipped. A printed hard copy option will be available soon.

How do I get it?

Right after payment you get your PDF download link by email. Read it on phone, tablet or laptop, or print the pages you need.

Your mornings don't have to start with a struggle.

Your mornings don't have to start with a struggle.

Start today with one clear plan made for Indian homes. Calmer days, better habits, and more time for the people you love.

BUY PDFSoft Copy Only · Check your email after payment Rs. 699BUY HARD COPYPrinted Book + FREE PDF· OUT OF STOCK Rs. 1,499

Digital product (PDF soft copy only). For education only. It does not replace medical advice. Always consult your doctor before changing diet, exercise or medicines. Images are illustrative.

Rs. 699Get the guide