In many Indian homes, when someone says “pet theek nahi lag raha,” there’s no rush to reach for a chemical laxative. Instead, elders turn to the kitchen to jeera, saunf, ghee, or buttermilk. These aren’t just old habits. They’re time-tested ways to support digestion and relieve constipation without disrupting the body’s natural rhythm.
Constipation isn’t always caused by illness. It can come from dehydration, late-night meals, lack of fibre, stress, or even travel. These 8 drinks gently support the gut without causing dependency.
1. Jeera Water in the Morning
Cumin seeds improve the way the stomach and intestines move food. Soaked overnight and lightly boiled, they create a warm drink that encourages bowel movement first thing in the morning.
How it’s made: Soak 1 teaspoon of jeera in water overnight. Boil in the morning, strain, and sip slowly while warm.
Why it helps: It’s especially effective for people with long gaps between meals, irregular schedules, or who skip breakfast often.
2. Warm Ghee Mixed into Milk Before Bed
This drink has been part of Indian night routines for generations. Ghee helps soften the stool, and warm milk helps move it along. It’s calming, easy to digest, and effective for people who strain in the morning.
How to make it: Heat a cup of milk and stir in 1 teaspoon of desi ghee. Drink it warm, not hot, before sleeping.
Best for: Those with dry, hard stools, including the elderly or children who don’t drink enough water during the day.
3. Isabgol Mixed with Water or Milk
Psyllium husk, known in Indian homes as isabgol, forms a natural gel when mixed with liquid. It bulks up the stool and makes it easier to pass. Most people take it at night.
How it’s used: Stir 1 or 2 teaspoons into warm water or milk and drink immediately before it thickens.
Important: Drink enough water throughout the next day. Otherwise, the husk may worsen constipation.
4. Ajwain and Saunf Brew After Meals
Carom seeds and fennel support the gut in different ways. Ajwain reduces gas and bloating, while saunf cools the stomach and eases digestion. When brewed together, they form a simple tea that works well after heavy or oily meals.
How it’s prepared: Boil ½ teaspoon ajwain and 1 teaspoon saunf in 1.5 cups water. Simmer, strain, and sip warm.
Best time: After lunch or dinner especially useful for those who eat late or eat out often.
5. Amla Juice with Warm Water
Indian gooseberry has natural laxative properties. It also improves digestion, supports liver function, and reduces acidity all of which help restore balance to the gut.
How to take it: Mix 20-30 ml of amla juice in warm water. Add a pinch of black salt or roasted cumin if the taste is too strong.
Ideal for: Students with irregular meals, people who wake up feeling bloated, or those who rely on junk food.
6. Triphala Infused in Water
Triphala is one of the oldest gut-balancing blends in Ayurveda. It clears the digestive tract slowly and gently, without causing cramps or urgency.
How to prepare: Stir ½ teaspoon of Triphala powder in a cup of warm water. Drink at night before sleeping. Some prefer soaking it overnight and drinking it in the morning.
Best suited for: People who sit all day, travel often, or eat low-fibre diets.
7. Chaas with Jeera and Rock Salt
Buttermilk isn’t just a summer cooler it supports digestion year-round. Adding roasted cumin and a little rock salt helps reduce heaviness after meals and improves bowel regularity.
How it’s made: Blend ½ cup dahi with water, add roasted jeera, pink salt, and chopped coriander. Drink chilled or room temperature.
Best after: Meals that include fried food, sweets, or heavy grains like parathas or puris.
8. Dry Ginger and Lemon Water Before Meals
Sonth, or dry ginger, stimulates appetite and improves the body’s ability to break down food. Lemon adds freshness and helps with mild acidity or sluggish digestion.
To make it: Boil 1 cup of water with ½ teaspoon dry ginger. Let it cool slightly. Add lemon juice and a pinch of black salt.
Good for: Days when you feel heavy before even starting your meal, or mornings when hunger is low but bloating is high.
Small Changes That Support These Drinks
- Replace cold water with room-temperature or warm water throughout the day
- Don’t combine laxatives and these drinks allow natural rhythm to return
- Add soaked raisins, papaya, or leafy sabzis to your plate to support the effects
- Don’t rush the morning give your body time to respond after waking
Time-Tested Indian Drinks That Support Smooth Digestion
Constipation doesn’t always need a pharmacy. For many Indians, the answer has always been at home in the glass of jeera pani, the evening glass of chaas, or the cup of milk your mother handed you with a spoonful of ghee. These drinks work best when taken regularly, not just when discomfort sets in.
Choose one that suits your body and routine and give it a few days to settle into your system.
