BS routine and diet plan | By Dheeraj Patidar

BS routine and diet plan | By Dheeraj Patidar

Om to everyone. I am Dheeraj Patidar, and I welcome all of you to today’s spiritual article.

Today’s article is very important for all those friends who are suffering from problems like constipation, acidity, loose motions, etc. Today we will talk about IBS – Irritable Bowel Syndrome, and I will share a complete daily routine for it. Almost every stomach-related issue comes under IBS.

So let’s begin.

First, let’s understand what IBS is, how it happens, and what are the possible reasons behind it.

IBS, also known as Irritable Bowel Syndrome, is a condition where the intestines become irritated or inflamed. This leads to long-term problems like constipation, acidity, diarrhoea, and sometimes even piles. It is mainly of two types:

• IBS-C – also called IBS Constipation, which causes severe constipation.
• IBS-D – in which the person frequently suffers from loose motions.

Both types of IBS can seriously affect a person’s life.

If I talk about myself, I had IBS Constipation, which later also caused piles. I struggled with this disease for almost three years. Finally, I found the right treatment. But more important than treatment were the diet rules and lifestyle changes.

Complete Daily Routine for IBS

Now let’s talk about the complete daily routine for IBS.

The routine I am going to share with you can help improve your condition to a great extent if you follow it properly. And if you take Ayurvedic treatment along with this routine, you will get even better and faster results.

In your daily routine, the first step is to wake up early — preferably before 5 AM. After freshening up, you should start your yoga practice.

If you have IBS-C (Constipation type)

Do light yoga because people with IBS-C often struggle with incomplete bowel movements. You should practice:

• Malasana
• Mandukasana
• Setu Bandhasana
• Supta Vajrasana
• Pawanmuktasana
• Sarvangasana
• Butterfly Pose
• Ardha Matsyendrasana
• Surya Namaskar

You can decide the duration of each based on your capacity.

If you have IBS-D (Diarrhoea type)

Practice the following:

• Setu Bandhasana
• Supta Vajrasana
• Pawanmuktasana
• Surya Namaskar

Remember: Do NOT do Malasana in IBS-D, not even by mistake.

If your body allows tougher yoga, you may also do Bhujangasana and Chakrasana.

But if you suffer from acidity, avoid all poses where blood flows toward the head, such as Sarvangasana, Sirsasana, etc.

After Yoga

After yoga, do Bhramari and Pranayama, especially Anulom-Vilom.

Chanting Om will help you achieve mental peace, so you can try that as well.

Breakfast (Around 7 AM)

After finishing yoga and meditation by around 7 AM, take a bath and have a light breakfast. You can eat:

• Sprouted chickpeas
• Moong sprouts
• Dry fruits

Soak them the night before.

You may also take one banana, but if it causes discomfort, avoid it. Try it for a day or two and observe.

Main Meal (Between 9–10 AM)

During your main morning meal:

• Always include salad with your food.
• After 30 minutes, drink one glass of buttermilk.
• Avoid pure wheat chapati.
• Instead, eat chapati made from a mix of barley, jowar, and wheat flour.

Avoid chilli for at least one month. After that, you can slowly start using green chilli.

In your sabzi, prefer moong dal, without any chilli.

Afternoon Food

If you feel hungry in the afternoon, eat something very light such as:

• A small bowl of daliya
• OR one fruit like guava
• OR best of all, bael fruit (wood apple)

Eat only seasonal fruits, but avoid all sour fruits such as:

• Mango
• Apple
• Orange
• Amla and similar fruits.

Dinner

For dinner, eat bottle gourd (lauki) sabzi without chilli and chapatis made from mixed flour (barley + jowar + wheat).

Do NOT take salad or buttermilk in the evening.

Dinner should always be light.

Night Routine

Try your best to sleep before 9 PM. This helps you wake up fresh at 5 AM without disturbed sleep.

Before sleeping, do Bhramari or meditation. This will calm your mind and help you sleep deeply.

Deep sleep is essential for the body’s healing and recovery.

Foods and Habits to Avoid in IBS

• When we talk about restrictions, you must avoid chillies completely for at least one month. Also avoid sour and sweet foods.
• If you feel like eating something sweet, you may eat a fruit instead.
• Do NOT eat apples if you have IBS, because many people experience heaviness and discomfort after eating them.
• Avoid milk, ghee, curd, paneer, sweets, or any product made from milk.
• You can drink buttermilk, but if you suffer from acidity, then avoid buttermilk as well.
• Stay away from all kinds of fast food, junk food, and fried foods.
• Do NOT do any heavy lifting or intense exercise because it can increase inflammation in the intestines.
• Before sleeping at night, put 2–4 drops of castor oil on your navel. It helps reduce intestinal inflammation and makes the stomach softer and more relaxed.

This was a short overview that you should follow for at least 6 months.

If you have any questions, feel free to ask in the comments.

That’s all for today — we’ll meet again in the next article.

Wishing all of you good health and a good life.

Join us in this spiritual journey and make your life simpler and more peaceful.

Do follow this website: www.dheerajpatidar.com.

Om to all of you.