Ayurvedic Gut Health Reset: Daily Habits, Herbs, and Foods for Constipation, Acidity, Bloating

Ayurvedic Gut Reset: How to Calm Constipation, Acidity, and Bloating

Why gut health slips

When meals get irregular, sleep is late, and stress stays high, digestion slows down. You notice three common signs together: hard stool or skipped days, burning or sour burps after meals, and a puffy, gassy belly. The fix isn’t a harsh purge—it’s steady routines, warm foods, and gentle herbs that support your gut’s natural rhythm.

Daily habits that make the biggest difference

• Start your day with warm water and a short walk. It wakes up bowel movements without strain.

• Keep meal timing steady. Aim for a proper lunch and an early, light dinner.

• Sit to eat, chew well, and avoid screens. Calm eating reduces gas and reflux.

• Leave a 2–3 hour gap before bedtime. Lying down too soon worsens acidity.

• Keep sleep regular. Better sleep means better motility and fewer acid spikes.

Foods that soothe instead of stress

• Choose warm, simple plates: dal, rice, ghee, soft cooked veggies. Cold, raw-heavy plates can bloat sensitive guts.

• Use digestion-friendly spices: cumin, ajwain, ginger, fennel. Small amounts, daily.

• For acidity days: prefer cooked foods, avoid late tea/coffee, and skip very spicy or deep-fried dinners.

• Hydrate evenly through the day; don’t chug large amounts with meals.

Gentle herbs that actually help

• Triphala supports regularity at night without dependency when used in balanced blends.

• Amla cools heat and supports stomach comfort.

• Ajwain and fennel ease gas and post‑meal heaviness.

• For stress-linked gut issues, calming herbs like Brahmi and Shankhpushpi help the mind–gut loop.

Non‑habit laxatives: when and how to use

If you haven’t passed stool for 1–2 days, choose a gentle, non‑habit powder that adds bulk, moisture, and mild carminatives. Take it at night with warm water and pair it with a warm breakfast the next morning. Avoid harsh purges that create dependence.

Your 7‑day gut reset plan

• Morning: Warm water, 10‑minute walk, regular breakfast time.

• Lunch: Your biggest meal—dal, rice, veggies, mild spices.

• Evening: Early, light dinner; 10‑minute wind‑down without screens.

• Night: Gentle constipation support if needed; lights out on time.
  Repeat for one week and note stool ease, acidity episodes, and bloating changes.

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