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Constipation Prevention Guide | The 90-Day Indian Plan for Easy, Regular Digestion
Nutribox Disease Prevention Guide

Constipation Prevention Guide

Straining, hard stools or a laxative habit? Get your gut moving naturally.

A guided 90-day programme with everyday Indian food, a simple morning routine and the right toilet posture, to help prevent chronic constipation.

  • 90-day programme
  • 100+ foods rated
  • 28-day meal plan
  • 192 pages
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Take the 2-minute check ↓
Straining is not “normal”. <em>It's your gut asking for help.</em>
The wake-up call

Straining is not “normal”. It's your gut asking for help.

  • 🚽
    Straining most daysHard stools and long toilet time are early signs of a sluggish gut.
  • 💊
    Relying on churna or laxativesDaily laxatives can make the gut lazier over time.
  • ⏳
    The good newsFibre, water, movement and routine can help your gut work on its own again.
2-minute self-check

How healthy is your gut routine?

5 quick questions about common signs and habits.

Question 1 of 5

How often do you pass stools?

Question 2 of 5

Do you strain or pass hard stools?

Question 3 of 5

How much water do you drink?

Question 4 of 5

How often do you eat fruit, vegetables and whole grains?

Question 5 of 5

Do you use churna, powders or laxatives?

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Your score: 0 / 100

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A simple habits check. It is not a diagnosis. See a doctor for blood in stool, weight loss or sudden changes.

Catch it early

A sluggish gut builds slowly

Small habits slowly slow the gut down. Fixing them early is your chance.

Early signs
Early signsStraining, hard stools, bloating, feeling not fully empty.
The window to act
The window to actA sluggish gut is when simple habit changes matter the most.
The 90-day programme

One small step every week. Big change in 90 days.

No crash diet. No gym. Each week adds one habit on top of the last, so it actually sticks.

Weeks 1–4Reset
  • Warm water morning routine
  • More fibre, step by step
  • Drink enough water
  • Use a footstool
Weeks 5–8Build
  • Gut-friendly foods
  • Daily movement and squats
  • Fixed toilet time
  • Reduce laxatives with advice
Weeks 9–12Lock in
  • Travel and eating out
  • Festivals and busy weeks
  • Keep it regular
  • Habits for life
One small step every week. <em>Big change in 90 days.</em>
Day 1Note your toilet habits and water
Day 30First check-in: comfort and bloating
Day 60Mid-way routine check
Day 90Celebrate a regular gut
What really moves the needle

The 5 keys to prevention

The guide works on all five together, not just one.

🌾
FibreThe right fibre, added slowly
💧
WaterEnough water for fibre to work
🚶
MovementWalks and squats wake up the gut
🪑
PostureA footstool changes everything
⏰
RoutineSame time, calm mornings
The prevention kitchen

Eat Indian. Eat smarter.

The gut-friendly plate
The gut-friendly plateHalf vegetables, quarter dal, quarter whole grains.
100+ foods rated
100+ foods ratedEveryday, in portion or limit.
Easy swaps
Easy swapsSmall changes, easier mornings.
28-day meal plan
28-day meal planHigh-fibre Indian meals, breakfast to dinner.
Beyond food

Small daily habits, big results

A calm morning routine
Routine

A calm morning routine

Warm water, a fixed time and no rushing help your gut wake up.

  • The warm-water start
  • Best time to go
  • Plans for travel days
The right toilet posture
Posture

The right toilet posture

A simple footstool puts your body in a natural squat position.

  • How to use a footstool
  • Western vs Indian toilets
  • Stop straining
Move and squat daily
Move

Move and squat daily

Walking, squats and core exercises help your gut move.

  • Easy daily walking plan
  • Gut-friendly yoga
  • Desk-job movement breaks
Gut and habit trackers
Track

Gut and habit trackers

Track water, fibre and toilet habits, and watch things improve.

  • 90-day habit tracker
  • Simple stool type chart
  • Doctor visit checklist
Made for you

Who is this guide for?

🚽

Straining often

  • Hard, dry stools
  • Long toilet time
  • Want easy mornings
💊

Laxative habit

  • Churna or powder daily
  • Want to reduce it
  • Need a safe plan
💻

Desk-job gut

  • Sitting all day
  • Too little water
  • Need habits that fit
🎈

Bloated and heavy

  • Gas and bloating
  • Feeling not fully empty
  • Want lighter days
✈️

Travel troubles

  • Gut stops when travelling
  • Irregular meals
  • Want a travel plan
🧓

Parents and elders

  • Less movement with age
  • Medicines that slow the gut
  • Gentle, safe habits
Look inside

Real pages from the guide

Swipe → · Tap any page to zoom

Constipation self-check
Constipation self-check
Warning signs
Warning signs
The churna trap
The churna trap
Foods rated
Foods rated
Smart swaps
Smart swaps
Eating out and travel
Eating out and travel
Weekly action plan
Weekly action plan
Week 12 action plan
Week 12 action plan
12-week home core plan
12-week home core plan
90-day habit tracker
90-day habit tracker
Every topic inside

Open the guide, see every chapter

9 parts · 50 topics · Tap a part to see what's inside

01Wake-up call18 pages · 5 topics
  1. The hidden Indian epidemic
  2. Redefining constipation
  3. The Bristol Stool Form Scale
  4. Cleveland Clinic (Wexner) Quiz
  5. Warning signs: when to see a doctor
02The science of motility16 pages · 5 topics
  1. Understanding transit time
  2. The enteric nervous system
  3. The anorectal angle & squatting
  4. SCFAs & the gut microbiome
  5. The churna trap & melanosis coli
03The prevention kitchen32 pages · 8 topics
  1. 10 food rules of the prevention kitchen
  2. The insoluble bulk ladder
  3. Food guide: grains and flours
  4. Food guide: high-fibre vegetables
  5. The Isabgol masterclass
  6. Sabja vs chia: Indian mucilage
  7. Smart swaps for daily bowel motility
  8. Dining out & travel motility guide
0490-day programme44 pages · 14 topics
  1. Week 1: The hydration & morning window reset
  2. Week 2: Introducing soluble mucilage (Sabja & Isabgol)
  3. Week 3: Posture revolution & the bathroom footstool
  4. Week 4: Whole pulses & eliminating refined white flour
  5. Week 5: Prebiotics & sprouted grains for SCFAs
  6. Week 6: Daily brisk walking & core activation
  7. Week 7: Tapering stimulant churnas (Step-Down)
  8. Week 8: Active probiotic culturing & gut flora
  9. Week 9: Stress downshifts & vagus nerve calming
  10. Week 10: Restaurant, travel & festival resilience
  11. Week 11: Pelvic floor mastery & relaxed evacuation
  12. Week 12: Cementing lifelong morning regularity
  13. Regional Indian motility guides
  14. Managing hemorrhoids & fissures
05Move, squat and awaken your core16 pages · 3 topics
  1. Movement as motility medicine
  2. 12-week home core & motility routine
  3. Yoga asanas for bowel motility
06Sleep, stress and hydration12 pages · 3 topics
  1. The 24-hour colonic rhythm
  2. The sacred morning bathroom window
  3. Vagus nerve & stress-induced spasm
07Special groups12 pages · 4 topics
  1. Desk workers & office commuters
  2. Women's hormonal shifts & pregnancy
  3. Postpartum bowel care & healing
  4. Protecting the whole family
08Myths, FAQs & stories12 pages · 3 topics
  1. Common Indian gut myths vs facts
  2. Frequently asked questions
  3. Real-life turnaround stories
09Toolkit & trackers16 pages · 5 topics
  1. How to use your toolkit
  2. 90-day daily habit trackers
  3. Weekly stool & symptom trend log
  4. Hydration & fibre daily checklist
  5. 50-item gut-friendly grocery checklist
Clear the confusion

Myth vs fact

Daily laxatives are harmless.Long-term use can make the gut depend on them. Talk to a doctor.
Just eat more fibre.Fibre needs enough water and movement to work.
Going every 3 days is fine if I strain.Straining and hard stools are signs to act on.
Posture doesn't matter.A footstool helps the body empty more easily.
Myth vs fact
Pick the right guide

Prevention or Management?

Constipation Prevention Guide

Healthy or sluggish: straining, hard stools, bloating, desk jobs, low water or a laxative habit.

  • 2-minute gut habits check
  • 90-day step-by-step programme
  • 100+ foods rated, 28-day meal plan
  • Toilet posture guide and trackers

Constipation Management Guide

Already dealing with long-term constipation, or caring for someone who is.

  • 14-day high-fibre plan
  • Toilet posture guide
  • 60-day gut reboot
  • When to see a doctor
See the Management Guide →
Constipation Prevention Guide | The 90-Day Indian Plan for Easy, Regular Digestion
📲 PDF SOFT COPY ONLY

Constipation Prevention Guide

  • 192 pages, full colour PDF
  • 2-minute gut habits check
  • 90-day programme: 12 weekly action guides
  • 100+ Indian foods rated + easy swaps
  • 28-day high-fibre Indian meal plan
  • Toilet posture and morning routine guide
  • Gut and habit trackers
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, 192 pages
  • 📧 Download link sent to your email right after payment
  • 📴 Read offline, no internet needed
  • 🖨️ Print the trackers at home, for personal use only
  • ♾️ Lifetime access, no subscription
  • 📱 Read on any device: mobile, tablet, laptop

📖 No hard copy will be dispatched

Your questions, answered

Who is this guide for?

People who want easier, more regular digestion: occasional straining, hard stools, bloating, desk jobs or a laxative habit. For long-term constipation, the Constipation Management Guide goes deeper.

Will I have to stop my churna or laxative?

The guide explains how to reduce dependence step by step, with your doctor's advice. Don't stop prescribed medicine on your own.

Do I need special foods?

No. The guide uses everyday Indian foods like daliya, papaya, figs, dals and curd.

Do I need a gym or special equipment?

No. Everything in the guide can be done at home with everyday items.

Does it replace my doctor?

No. It is an education guide that works alongside your doctor. It also tells you which checks to ask for and when.

How will I get the guide?

It's a PDF. After payment you get a download link by email. Read it on your phone, tablet or laptop, and print the trackers if you like.

Is there a printed copy?

The printed hard copy is out of stock right now. The PDF is available instantly.

Your easier mornings can start today

Your easier mornings can start today

For you, and for the family around you. Start with one small habit this week.

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 diagnose, treat or replace medical advice. The self-check is a screening aid, not a diagnosis. Always consult your doctor before changing diet, exercise or medicines. Images are illustrative.

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