Sattvic Food List to Regulate your Proper Bowel Movement

Sattvic Food List to Regulate your Proper Bowel Movement

Sattvic food list that initiates your bowel movement includes items that are easy to digest and have a high fiber quotient. Sattvic food is one of the ayurvedic tools to treat any disease. Sattvic food concept comes from the Ayurveda which is a more than a 5000-year-old healing medicine.

The word ‘Sattvic’ is an ancient word that means ‘pure essence’. The word sattvic also has been derived from the sattva nature of a person. In Ayurveda, the nature of a person is classified into three sections – sattva, rajas, and tamas. Sattva’s nature is associated with purity and calmness, Raja’s nature is associated with overindulgence of emotions whereas Tamasic is associated with inertia and anxiety.

Sattvic food stands on the principle of non-violence hence is pure vegetarian. It includes food that aims to purifies your body and mind. Sattvic foods are also called yogic foods as it suits the yogic lifestyle and the food brings centredness in yourself.

Too many spices are avoided in the sattvic food list. Canned items and junk foods are avoided in a sattvic diet. Only fresh seasonal foods that are high in prana (life force) are included in this diet. The sattvic food is also a natural solution to your digestion problems. It improves your gut health and strengthens your Agni (digestive fire).

Sattvic foods a natural cure for your digestive problems

According to the National Library of Diabetes and Kidney Medicine around 56% of the total world, population suffers from digestion problems. One in three suffers from common digestion diseases like constipation and heartburn. Unhealthy digestion can even lead to stomach cancer.

Ayurveda gives utmost importance to digestion health. For an unhealthy digestive system will lead you to fall sick more often. Along with physical pain, digestion problems can even hamper your emotional health and happiness hence sattvic diet is of utmost importance in Ayurveda to cure your digestive problems naturally.

Sattvic foods are light easy to digest fresh foods that help to calm your body and mind and brings a nice balance to yourself. Sattvic food list comprises of foods that are fiber-rich and low fat that helps to strengthen your gut, prevents the formation of Ama ( wastes). and thus boost your Agni (digestive fire). The strong digestive fire leads to a healthy digestive system. Sattvic foods help to alleviate your mind and soul and thus the first choice of yogis.

Related Read: How a sattvic diet is a natural medicine for your digestion problems?

What are the benefits of a sattvic diet

  • Improves digestion
  • Strengthens your digestive fire
  • Boost your metabolism rate
  • Boost your immunity
  • Improves your state of consciousness
  • Relieves constipation
  • Improves gut health
  • Helps to release excess Vata in your body
  • Restore the balance between your body and mind

Sattvic food list to regulate your bowel movement

1. Berries

Berries top the sattvic food list in the fruits section when it comes to food that helps to regulate proper bowel movements. Fruits like blueberry, raspberry, and strawberries are the natural carriers of antioxidants and it has anti-inflammatory properties as well.

Berries are high in fiber and offer nutrients to your body. It can also protect your body from any outward infection. Try to include berries in your breakfast. You can mix them with your oats for the first meal of your day. It is good for your gut health as well.

2. Flaxseed

Seeds and nuts are also included in the sattvic food list that can help you with constipation problems. Flaxseed is the best choice for fiber-rich nutrients. Study shows it has laxative properties that are the strong agent to stimulate your bowels.

I tablespoon of flax seeds contains 3grams of fiber that equals 10% of the whole diet. Include flax seeds in your breakfast or in your mid meals for better consumption. Flax seed contains both soluble and insoluble dietary fiber that is good for constipation problems.

3. Green leafy vegetables

The sattvic food list is incomplete without green leafy vegetables. Broccoli, kale, spinach, cabbage, etc are rich sources of fiber. Spinach has the highest count of fiber compared to other veggies, a big reason to include it in your diet regime.

A small bowl of cooked spinach contains 10 grams of fiber. Broccoli has moderated fiber in it and it has vitamins and minerals essential for your health nourishment. Veggies like broccoli and cabbage not only will help to regulate the bowel movement but provides your body with needed nutritional elements. Try to include more greens in your diet. It will not only help you to relieve constipation but promotes overall healthy growth.

Related Read: How sattvic foods are rich in fiber and improve your gut health?

4. Oatmeal

Oatmeal is rich in soluble fiber that makes it a must item to include in your sattvic diet. The soluble fiber helps your stool to retain moisture which makes it easy for a smooth bowel movement.

Oats are also loaded with vitamins and minerals. It has magnesium, iron, zinc, and copper. It also is a rich source of vitamin B1 and vitamin B5. It also has antioxidant properties that protect your body from any outward infection.

5. Prunes

Prunes top the sattvic food list fruit count as one prune contains one gram of fiber and that makes it a high fiber containing fruit. It has a laxative agent that cleanses your digestive tract and adds moisture to your stools. Enough moisture in the stools makes it easy to pass. Including prunes in your diet will help you to relieve constipation problems.

6. Pulses

In pulses, beans and peas have a good amount of fiber in them. Sattvic diet has pulses compulsory on the list. One cup of cooked beans has 9 grams of fiber in it whereas one cup of cooked peas has 8.5 grams of fiber in it. In pulses legumes too are part of a sattvic diet that is light and healthy.

You can add pulses to your lunch or dinner. Legumes are good to consume at night so including legumes in your dinner meal is convenient. Try not to put too many spices in your legumes which people often do. Keeping it simple is the aim of a sattvic diet.

7. Sweet potato

Sweet potato has a high amount of fiber in it. Sweet potato is one of the best food items to include in your sattvic diet that is good for your constipation problems. It is good even for weight loss.

One sweet potato contains 3.5 grams of fiber. It has soluble fiber in it that adds bulk to your stools and aids your bowel system. You can have sweet potato as an evening snack or pre-meal food.

8. Pears

Fruits are an important item of the sattvic diet and so pear makes the list here. It has a good amount of fiber in it. One pear has 8 grams of fiber in it. Pear has a high amount of fructose in it. While on fast, indulge yourself in pears. It will give your body the fuel and energy needed at that time.

9. Grains

Whole wheat, white rice, corn, and millet are sattvic foods that are a high source of fiber. Whole wheat chapatis are good for your health and help your digestion. Corn and millet yet again make a good inclusion that is healthy and nutritious.

A cup of whole wheat is equal to 7-8 grams of fiber in it and so is a half cup of white rice. It is both good for your health and constipation problems. For better results try eating it during late-night dinners.

10.Chia seeds

Just like flax seeds, chia seeds are fiber-rich foods. The sattvic food list is good to follow if one has chia seeds in it as it is easy to prepare and goes with all kinds of morning meals or evening snacks.

Chia seeds contain both soluble and insoluble fiber and are gut for your gut health. It helps to regulate your proper bowel movement. Chia seeds can be added as an add-on item to your breakfast. A half-cup of chia seeds is equal to 7-8 grams of fiber in it.


Sattvic food items from pulses to grains to legumes are a nice inclusion in your diet that helps to regulate your bowel movement. such foods are rich in fiber and add moisture to your stool for an easy pass out. Fiber-rich foods apart from aiding digestion also supply the necessary nutrition to your body. Watch out for better timings to include food in your diet.

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