Constipation is a common digestive issue characterized by infrequent or difficult bowel movements in which the tool is often hard and dry. It can be caused by a variety of factors, including a diet low in fiber, inadequate hydration, a sedentary lifestyle, certain medications, and stress.
Constipation may also arise from underlying health conditions like irritable bowel syndrome (IBS) or hypothyroidism. Chronic constipation can lead to discomfort, bloating, and even complications like piles or hemorrhoids in which veins of the anus and rectum become swollen. Taking care of constipation on a regular basis can help avoid chronic constipation.
Preventing constipation generally involves making lifestyle adjustments, such as increasing fiber intake through fruits, vegetables, and whole grains, drinking plenty of water, engaging in regular physical activity, and establishing a consistent daily routine. As per Ayurveda constipation occurs due to imbalance in vata dosha. Ayurveda provides several natural remedies for constipation, focusing on balancing the doshas (particularly Vata), improving digestion, and supporting regular elimination.
Here are some Ayurvedic solutions:
- Herbal Remedies
Triphala: A blend of three fruits (Amalaki, Haritaki, and Bibhitaki), Triphala is one of the most commonly recommended remedies for constipation. It gently stimulates bowel movements, detoxifies the colon, and balances all three doshas. Triphala is also known to promote the growth of good bacteria in the gut which promotes healthy digestion. You may take 1/2 to 1 teaspoon of Triphala powder in warm water at bedtime or as recommended by an ayurveda practitioner.
Psyllium Husk (Isabgol): Psyllium husk, commonly known as Isabgol, is a natural fiber derived from the seeds of the Plantago ovata plant. It is rich in both soluble and insoluble fiber, and absorbs water in the digestive tract, forming a gel-like substance that softens stools and promotes regular, easier bowel movements. This bulking action helps alleviate constipation and supports gut health. Psyllium is generally gentle on the stomach and can be incorporated into a daily routine by mixing it with water, juice, or even adding it to food. Mix 1–2 teaspoons in warm water or milk and drink before bed for gentle relief.
Senna : In Ayurveda, senna (Cassia angustifolia), known as “Swarna Patri,” is a potent herbal remedy primarily used for its natural laxative effects. It is particularly effective in balancing the aggravated Vata dosha, which often contributes to constipation and sluggish digestion. Senna’s strong purgative qualities make it effective for short-term use to relieve constipation, cleanse the intestines, and support the elimination of toxins, or “ama,” from the digestive tract. Senna is often recommended with caution in Ayurveda, as its strong laxative action can be harsh on the digestive system if overused or taken without proper guidance.
Castor Oil: Known as a strong laxative, castor oil can stimulate the bowels. Taking 1–2 teaspoons in warm milk or warm water before bed may help with severe constipation. It is not for prolonged use and should be used under guidance.
Aloe Vera: Aloe vera has natural laxative and hydrating properties. Drinking 1–2 tablespoons of fresh aloe vera juice daily in the morning on an empty stomach can help lubricate the intestines and promote bowel movements.
- Dietary Solutions
High-Fiber Foods: Increase intake of fiber-rich foods like leafy greens, whole grains, and fresh fruits such as apples, pears, and figs. These add bulk to stools and promote regularity.
Hydration: Warm water is preferred in Ayurveda, as it helps to balance Vata dosha. Drinking warm water throughout the day, especially first thing in the morning, helps stimulate bowel movements and maintain hydration in the digestive tract.
Ghee and Warm Milk: Drinking 1–2 teaspoons of ghee mixed in a cup of warm milk before bedtime can help lubricate the intestines, making it easier to pass stools.
Flaxseed: Soaking 1 tablespoon of flaxseeds in warm water overnight and consuming the water and seeds in the morning can help add fiber and ease constipation.
Hot water: Drinking warm to hot water early in the morning is one of the best ways to ease constipation and eliminate waste effectively. Slowly sipping at least 2-3 glasses of hot water is recommended daily as soon as you get up.
Vegetable juices : Juices like bottle gourd juice, ash gourd juice, wheat grass juice are great for digestive health and prevent constipation.
- Lifestyle Practices
Establish a Routine: Ayurveda emphasizes the importance of a consistent daily routine (Dinacharya). Going to bed and waking up at the same time each day supports the digestive system. Setting a regular time for meals and elimination also helps support natural digestive rhythms.
Physical Activity: Gentle exercise like yoga, walking, or stretching stimulates circulation and digestion. Certain yoga poses, such as Pavanamuktasana (Wind-Relieving Pose), Malasana, and Ardha Matsyendrasana (Half Spinal Twist), are particularly effective for relieving constipation.
Abdominal Massage: Massaging the abdomen with warm sesame or castor oil can stimulate peristalsis. Use circular, clockwise movements around the navel to encourage bowel movement.
Pranayama and Breathing Exercises: Deep breathing, Nadi Shodhana (alternate nostril breathing), and Kapalbhati (skull-shining breath) are beneficial for relieving stress and balancing Vata, which often contributes to constipation.
Ayurvedic enemas: Panchakarma therapy is a group of five cleansing or purification treatments in Ayurveda. It is designed to eliminate toxins that build up in the body from time to time. Basti, one of the steps in Panchakarma, involves cleansing the bowel through the use of medicated enemas (Basti). This is a specialized treatment that must be done under expert guidance.
- Spices for Digestion
Ginger: Fresh ginger tea or ginger with a bit of honey is warming and can stimulate digestive fire (Agni), which helps with regular bowel movements.
Fennel and Cumin: Drinking fennel and cumin tea after meals supports digestion and prevents gas and bloating, which can sometimes contribute to constipation.
Ajwain (Carom Seeds): Known for its carminative properties, ajwain stimulates digestion and helps relieve gas. A pinch of ajwain with warm water can help relieve constipation.
- Mind-Body Balance
Stress Management: High stress levels can exacerbate Vata imbalance and lead to constipation. Practicing meditation, mindfulness, and stress-relieving activities can help in managing stress, which often influences digestion.
These Ayurvedic remedies, when combined with a balanced diet, regular hydration, and daily routines, can support healthy bowel movements and relieve constipation. If constipation persists, it is essential to consult with an Ayurvedic practitioner for a personalized approach.