What do Pakistani People Eat for Constipation? Foods and Remedies

November 23, 2025 •

3 min read

Constipation is a common concern among Pakistanis, influenced by dietary habits and cultural practices. Traditional Pakistani cuisine offers various remedies. What do Pakistani people eat for constipation is a practical question that has many answers.

Quick Summary

Overview of traditional Pakistani dietary solutions for constipation, highlighting fiber-rich foods like Isabgol, fruits, legumes, and home remedies for digestive relief.

Key Points

Isabgol (Psyllium Husk): Mix with water or milk before bed for effective relief.
Dried and Fresh Fruits: Eat figs, dates, and prunes for high fiber.
Hydration is Key: Drink plenty of water as fiber needs it to soften stools.
Increase Legumes and Whole Grains: Incorporate lentils, chickpeas, and whole wheat into your diet for fiber.
Fennel Seed (Saunf): Chew roasted seeds or steep in warm water to aid digestion.
Add Leafy Greens and Vegetables: Include spinach, broccoli, and carrots in your meals.

Traditional Pakistani Remedies for Constipation

For generations, Pakistani households have used traditional remedies to treat common ailments, including constipation (qabz). These solutions often use simple, locally available ingredients known for their digestive benefits.

Isabgol (Psyllium Husk)

Isabgol is a natural fiber derived from the seeds of the Plantago ovata plant. It absorbs water in the digestive tract, forming a gel that softens the stool and promotes easier bowel movements. It is typically mixed with a glass of water, milk, or yogurt and consumed before bed. Some people mix it into a refreshing sharbet with rose syrup and lemon.

Dried Fruits: Figs and Prunes

Dried fruits like figs (anjeer) and prunes (aloo bukhara) are excellent natural laxatives. Figs are particularly rich in fiber, which helps add bulk to the stool, while prunes contain sorbitol, a sugar alcohol with a natural laxative effect.

Method 1: Soaked Figs: Soak 2-3 dried figs in water overnight. Eat the soaked figs and drink the water in the morning.
Method 2: Aloo Bukhara Chutney: Many Pakistani households make a simple chutney from fresh plums (aloo bukhara), which are high in fiber and aid digestion.

Fennel Seeds (Saunf)

Fennel seeds (saunf) are a common after-meal mouth freshener in Pakistan and are known for their carminative properties, which relieve gas and bloating. They can help with constipation:

Method 1: Chewing: Chew a teaspoon of roasted fennel seeds after a meal.
Method 2: Infusion: Steep a teaspoon of fennel seeds in a cup of hot water to make a soothing tea. This can also be combined with cumin seeds.

Fiber-Rich Foods in the Pakistani Diet

A low-fiber diet is a significant contributor to constipation. Pakistani cuisine offers many foods that can help increase daily fiber intake.

Lentils and Legumes (Daal and Chana)

Pulses like lentils (daal), chickpeas (chana), and kidney beans (rajma) are packed with dietary fiber. Including these in meals can improve digestive health.

Daal: A simple bowl of lentil soup or curry is an excellent source of fiber.
Chana: Chickpeas can be added to salads, curries (chana masala), or fruit chana chaat.

Whole Grains (Jau and Whole Wheat)

Switching from refined to whole grains is effective. Whole wheat flour (aata) for roti is more fibrous than white flour. Barley (jau) is another nutritious whole grain that can be made into talbina.

Fruits and Vegetables

Incorporating fresh, fiber-rich produce is crucial. Popular Pakistani fruits and vegetables for digestive health include:

Fruits: Guava (amrood), apples (seb), pears (nashpati), and bananas are excellent choices. Eating the skin maximizes fiber intake.
Vegetables: Leafy greens like spinach (palak), broccoli, and carrots (gajar) are rich in both soluble and insoluble fiber.

The Importance of Hydration and Other Factors

Fiber needs sufficient water intake. Staying well-hydrated is critical. Drinking at least 8-10 glasses of water daily is recommended. A traditional practice involves drinking a glass of warm water on an empty stomach to stimulate bowel movements. Regular physical activity, such as a daily walk, is also helpful.

Home Remedies vs. Modern Approaches: A Comparison


Feature	Traditional Pakistani Remedies	Modern Laxatives
Composition	Natural, food-based ingredients like herbs, fruits, and seeds.	Chemical compounds to stimulate bowel activity.
Speed of Relief	Generally gentler and slower, building consistent digestive health over time.	Can offer quicker, more immediate relief.
Side Effects	Minimal, if any, when consumed correctly. Risk of bloating if fiber is introduced too quickly without water.	Can include cramping, bloating, and potential dependency with long-term use.
Long-Term Use	Safe for long-term use as part of a healthy, fiber-rich diet.	Often not recommended for chronic use due to risk of dependency.
Cost	Affordable, using everyday kitchen ingredients.	Varies depending on the product, brand, and type of laxative.

Conclusion

Pakistani people use natural remedies and dietary practices to combat constipation. Incorporating fiber-rich foods like Isabgol, figs, lentils, and whole grains into daily meals, along with adequate hydration, offers relief. Modern laxatives have a place, these home remedies offer a sustainable approach to a healthy digestive system. For more information, refer to authoritative sources Fiber Foods in Pakistan Best for Digestion & Gut Health.

Introduce high-fiber foods slowly and increase water intake simultaneously to avoid discomfort. Consult a healthcare professional if symptoms persist.

Frequently Asked Questions

Yes, Isabgol is a natural dietary fiber supplement and is generally considered safe for long-term use when taken with plenty of water. It helps regulate bowel movements by adding bulk to the stool.

Soak a few dried figs in water overnight. Consume the soaked figs and water in the morning. This softens the stool.

Yes, drinking a glass of warm water with lemon on an empty stomach is a well-known remedy. It helps stimulate the digestive system and promotes better bowel movements.

It is crucial to mix Isabgol with a full glass of water, milk, or yogurt to prevent bloating and ensure it works effectively. Insufficient water can worsen constipation.

Talbina is a porridge made from barley (jau). Barley is a whole grain rich in dietary fiber, which helps soften stool and promote regular bowel function.

Those particularly high in fiber are best. In Pakistani cuisine, this includes apples (with skin), pears (with skin), guavas, and dried fruits like dates, figs, and prunes.

Yes, lentils and other legumes like chickpeas (chana) and kidney beans are excellent sources of dietary fiber. They add bulk to stool and support healthy gut function.