Constipation is understood as difficulty in emptying the bowels or the passage of hard and dry stools. Chronic constipation can lead to a range of physical and psychological consequences, significantly affecting overall well-being. Physically, prolonged straining during bowel movements may result in complications such as haemorrhoids, anal fissures, rectal prolapse, or even faecal impaction.
It can also cause bloating, abdominal pain, and a constant feeling of incomplete evacuation, which may disrupt daily activities. Over time, chronic constipation can impair nutrient absorption and lead to fatigue or weakened immunity.
Constipation is known as ‘Malavashtambha’ in Ayurveda and is a common digestive issue that affects individuals across all age groups. It disrupts the digestive system and significantly impacts quality of life. According to Ayurveda, constipation is viewed as a result of an imbalance in the Vata dosha, which is responsible for regulating movement and elimination within the body.
Ayurveda can help in constipation through natural laxatives, dietary adjustments, exercise, massage, and lifestyle changes along with some commonly used herbs.
Dietary and Lifestyle Recommendations to Prevent Constipation
Regular Meal Timings: Maintain consistent meal timings aligned with your daily routine. Aim for three balanced meals (breakfast, lunch, and dinner) and avoid prolonged gaps to support a regular digestive rhythm and prevent irregular bowel movements.
Balanced, Fiber-Rich Diet: Incorporate a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds into your diet. These fibre-rich foods add bulk to stool, promoting smoother bowel movements. Go for seasonal fresh fruits that are locally available. Eat ripe fruits like papaya, figs, prunes, and soaked raisins. A common Ayurvedic remedy is to soak 2–3 dried figs in warm water overnight and eat them first thing in the morning. Eat foods prepared from whole grains like Dalia or porridge.
Warm and Hydrating Foods: Incorporate warm, easily digestible foods like soups, stews, and khichari. Avoid cold, dry, or processed foods that can aggravate Vata and worsen constipation. If you suffer from too much constipation, avoid raw salads too, consume steamed vegetables instead.
Healthy Fats: Ghee (clarified butter) is considered excellent for lubrication of the digestive tract. Add 1–2 teaspoons of ghee to warm milk or food daily.
Hydration: Drink adequate water throughout the day to stay hydrated. Proper hydration softens stool and facilitates its movement through the colon. Incorporate hydrating fruits like melons, citrus fruits, mangoes etc and beverages like buttermilk and coconut water for hydration.
Warm Water in the Morning: Start your day with a glass of warm water to stimulate bowel movements and eliminate waste accumulated overnight. Drink at least two glasses of water after getting up in the morning preferably sitting in Malasana or squat pose.
Herbal Teas: Opt for herbal teas like ginger tea or Triphala tea, known to aid digestion and improve bowel regularity. Sip these teas between meals for additional benefits.
Mindful Eating: Eat in a calm, distraction-free environment. Chew food thoroughly to aid digestion and enhance nutrient absorption. When you practice mindful eating, you focus on the present moment, paying attention to the textures, flavours, and sensations of your food. This helps stimulate the digestive system by encouraging relaxation and reducing stress, which can contribute to constipation. Eating slowly and chewing thoroughly allows your body to properly break down food, making it easier for the digestive system to absorb nutrients and move waste efficiently.
Dietary Spices: Spices like ginger, cumin, fennel, ajwain and coriander are particularly effective in relieving digestive discomfort and enhancing the natural movement of the intestines. Ginger improves digestive fire (Agni) and reduces bloating, while cumin aids in breaking down food and relieving gas. Fennel helps soothe the digestive tract and eases bowel movements, making it ideal for individuals with Vata-related constipation. Asafoetida (hing) is another powerful spice that reduces intestinal gas and promotes smooth digestion.
Adding these spices to meals or consuming them as herbal teas can naturally relieve constipation and improve overall digestive health.
Foods to avoid : Certain foods can worsen constipation and should be avoided to maintain healthy digestion. Processed and refined foods, such as white bread, pastries, and fast food, lack fibre and can slow down bowel movements. Excessive intake of dairy products like cheese and whole milk can also contribute to sluggish digestion. Fried and greasy foods are heavy and difficult to digest, often leading to bloating and discomfort. Foods high in added sugar, such as candies and sodas, can disrupt gut health and worsen constipation.
Additionally, excessive consumption of caffeine and alcohol can dehydrate the body, hardening stools and making them difficult to pass. Avoiding these foods while focusing on a fibre-rich and hydrating diet can significantly alleviate constipation.
Regular Physical Activity: Engaging in activities such as walking, jogging, cycling, or swimming promotes circulation and helps regulate bowel movements. Gentle exercises like yoga and stretching are particularly beneficial, with poses such as Pavanamuktasana (Wind-Relieving Pose) and Malasana specifically designed to improve digestion, relieve constipation and bloating.
Daily Routines (Dinacharya): Dinacharya emphasizes harmonizing your daily activities with the natural rhythms of the day to ensure the optimal functioning of both body and mind. Following a structured routine helps balance the doshas, enhance digestion, boost energy levels, and bring mental clarity, ultimately supporting a healthier and more balanced lifestyle. Establish a structured daily routine, including consistent mealtimes, wake-up times, and bedtime. This helps align your body’s natural rhythms and improves digestion.
Panchakarma: Panchakarma is comprehensive detoxification and rejuvenation therapy, offers effective solutions for managing chronic constipation. Among its various procedures, Basti(medicated enema) is particularly beneficial for balancing Vata dosha, the primary cause of constipation. Basti involves the administration of herbal oils or decoctions into the rectum, which helps lubricate the intestinal walls, soften stools, and promote regular bowel movements.
Additionally, therapies like Virechana (therapeutic purgation) cleanse the digestive tract and remove accumulated toxins. Panchakarma not only addresses the root cause of constipation but also restores digestive balance and enhances overall gut health. These therapies must be administered under expert guidance only.
Apart from the above mentioned techniques and tips, effective herbs for constipation are triphala (amla, harad, baheda mix), Senna, Rhubarb, aloe vera, Dandelion root and Psyllium husk.