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n Ayurvedic medicine, as well as all other functional and holistic healing modalities, the state of the gut is seen as the root of all disease and imbalance.

A happy gut leads to happy metabolic function, happy hormones, happy skin, and happy mood.

It’s literally the most important aspect of your health to address.

AND YET, most people, women especially, experience signs of an unhealthy gut that they either ignore, or are assured by their doctors are normal.

In conventional western medicine, it is considered “normal” to poop just twice a week.

But in Ayurveda, we know better.  We have very clear standards of what is normal and healthy in terms of elimination.

Here are the signs of healthy elimination:

1. At least one good, solid BM every single day (preferably in the morning)
2. Consistency is like a ripe banana — a smooth log that passes easily
3. There is no strain or difficulty in passing the stool
4. Use of laxatives and stimulants (like coffee) are not needed in order to have a BM

These are the signs of constipation:

1. BM less frequent than once per day
2. BM’s that are hard, pebbly, or thin
3. BM’s that are difficult to pass
4. Needing a laxative or cup of coffee in order to poop

Thankfully, because of the huge focus placed on healthy elimination in Ayurvedic medicine, we have so many tools to choose from to encourage a healthy gut and healthy poops!

It’s important to note that all bodies are different, and causes of constipation are many and varied — from improper diet and unhealed stress and trauma, to gut dysbiosis, IBS, and SIBO.  So you’ll want to experiment with the different natural remedies for constipation below to find the best combination for your unique gut state.

And as always, I recommend consulting with a functional/holistic practitioner to help you get to the root of your own gut imbalances and customize your healing protocol.  Click here to schedule an initial consultation with me!

Food Remedies for Constipation:

Your eating is your first line of treatment and prevention for constipation.  For most people who struggle with constipation, the dietary triggers are:

• Insufficient dietary fiber
• Insufficient hydration
• Undiagnosed food sensitivities
• Excessive eating of constipating foods

Your personal causes may involve a combination of these factors, so I find it helpful to address all of them.

1: EAT MORE FIBER:

Increasing your fiber intake is the first place to start when healing your constipation and fostering a happy, healthy gut.  The recommended daily intake is about 30g per day (most Americans are getting closer to 15g, if that).  With a tendency towards constipation, it’s important to build up your fiber intake slowly, over the course of a few weeks.

It’s important to include both soluble and insoluble fiber in your diet.

Soluble fiber dissolves in water (and the gut) to form a gel-like substance, with hydrates the digestive tract and eases constipation. Soluble fiber also promotes fullness, stimulates natural GLP-1 production, supports blood sugar balance, healthy gut flora, and lowers cholesterol.

Good sources of soluble fiber are:

• beans, legumes and lentils
• fruit like apples, pears, citrus, berries, and ripe bananas
• Nuts and seeds (especially flaxseed)
• Psyllium husk
• Oats
• Winter squashes and root veggies like carrots, sweet potatoes, and turnips
• Artichokes

Insoluble fiber does not dissolve in water, and adds bulk to the stool, which promotes regular bowel movements and prevents constipation.  Insoluble fiber also promotes good colon health and decreases risk of colon cancer.

Good sources of insoluble fiber are:

• Prunes, dates, and figs (prunes should be soaked)
• Nuts and seeds (especially chia)
• Berries (especially raspberries and blackberries)
• Beans and lentils
• Avocado
• Whole grains like millet
• Broccoli, cauliflower, spinach and peas

2: INCREASE HYDRATION

Hydrating your body hydrates your stool and gut, which is vital for a healthy gut and elimination. A good standard to shoot for is half your body weight in ounces of water, herbal teas, and broths.

For chronic constipation, warm liquids will always be more effective than cold.  In fact, in Ayurvedic medicine, we avoid ALL iced and cold beverages with a gut prone to constipation (usually a Vata body type — click here to find your body type!).

The best liquids to treat constipations are:

• Warm water sipped throughout the day, with an optional squeeze of lemon or lime
• Water with raw apple cider vinegar
• Water with 1 tbsp psyllium husk, chia seeds or ground flaxseed mixed in
• Herbal teas like Senna (for occasional use), slippery elm, dandelion root, ginger and CCF
• Again CCF tea (cumin, coriander and fennel) is a wonderful remedy for gas, bloating and constipation, and can be sipped on all day long or after meals
• In a severe case, pure pineapple juice or prune juice can be used, but only after a meal so as not to spike blood sugar levels.  Use 4 ounces juice diluted with an equal amount of water.
• My favorite remedy is putting 4 prunes in your tea as it steeps, letting it sit in the hot tea for 10-15 minutes, then eating the prunes after you drink the tea!
• For acute constipation: take 2 tsp castor oil in 1 cup warm almond milk; or Smooth Move Tea with 4-5 prunes soaked in it

3: VATA PACIFYING DIET

Vata is the energetic in the body that is out of balance when there is chronic constipation. Other signs of Vata imbalance are anxiety, bloating and gas, dry skin and hair, joint pain, and premature aging.

If you struggle with chronic constipation, a Vata pacifying diet is always recommended, regardless of your personal constitution or body type.

Vata Balancing Foods:

• Warm, cooked foods
• Well-cooked vegetables
• Healthy fats at every meal, particularly olive oil, sesame oil and ghee; nuts and seeds (2 tbsp ground flaxseed per day is great!)
• Milk of nuts and seeds (particularly almond milk and soy milk)
• Whole grains like brown rice, quinoa, amaranth, and steel cut oats
• Smaller beans and legumes like lentils, mung beans, tofu and organic soy — larger beans may be difficult to digest during periods of acute constipation
• Liberal use of warming spices like cumin, coriander, ginger, cinnamon, etc.
• Soaked prunes, cooked apples, fresh dates and figs, kiwi, citrus, berries

Vata Aggravating Foods:

• Anything cold, raw, crunchy (crackers, cereals, popcorn, etc.) or iced
• Raw cruciferous vegetables in particular
• Gluten
• Dried fruit
• Cow’s milk dairy and yogurt
• Hard to digest meats like lamb, pork, rabbit, beef, and venison
• Coffee, iced teas, and cold beverages
• Refined sugar and processed foods

4: IDENTIFY FOOD TRIGGERS

Though there are several common triggers for constipation (see above), your personal triggers may be unique.  Food allergy testing isn’t very accurate on this front, so what I typically recommend is a short term elimination diet, followed by gradual reintegration.  This process is so valuable in fact, that I start off each of my private clients with a two-week elimination that solves most constipation woes very quickly! If you’d like support with this, click here to schedule an initial consultation!

Herbal Remedies for Constipation

Herbs are remarkably effective at treating and preventing constipation, and keeping the gut healthy in general.  Some of the recommended herbs are for long-term preventative use, and some are used short-term.

If you struggle with constipation and don’t know the root cause,  I would consult with a holistic or functional medicine practitioner to customize your herbal supplementation protocol.

Basic daily supplementation to prevent constipation:

• Triphala is the number one herb for constipation in Ayurvedic medicine.  It is gentle enough for daily use, but in large doses can be used medicinally as a gentle laxative. You can get it in capsule or powder form (up to 5g of powdered triphala in a glass of warm water at bedtime or in the morning is a classic remedy for acute constipation)
• Omega 3 Fatty Acids support all manner of digestive disorders and imbalances, reducing inflammation and promoting bowel health. I recommend a high quality fish oil like this one.
• Magnesium is a crucial mineral for digestive health, stress, and bowel regularity.  Magnesium citrate, oxide and sulphate are all very beneficial for constipation, but magnesium glycinate is most effective for stress, sleep and anxiety (which all contribute to constipation).  For this reason, I recommend a magnesium complex like this one to get the maximum benefits of the different forms. For acute constipation, magnesium citrate or oxide provide a gentle laxative effect.
• Probiotics are another very helpful daily supplements to prevent and treat constipation.  There are some general strains that are helpful for many people, but if you have other digestive issues or chronic constipation that isn’t relieved by the tools in this article, it’s important to work with a functional medicine practitioner to discover the root cause of your symptoms and custom tailor your probiotic strains for them

Lifestyle Remedies for Constipation

Chronic or even occasional constipation is directly related to the gut-grain access, and is triggered by periods of high stress, anxiety, repressed emotions, and even unprocessed trauma.

Doing the work daily to manage your stress and anxiety, and on a deeper level to get to the root of and heal your underlying traumas or negative thought patterns is a crucial part of relieving constipation.

Here are some lifestyle remedies that will help treat and prevent constipation:

• Yoga: Yoga decreases stress, moves stuck energy in the body, and promotes regularity. Sun salutations, twisting postures, leg lifts and chest-knee pose are all particularly beneficial for constipation.  I recommend 20-30 minutes of yoga 2-3 times a week, or just a short morning practice daily.
• Regular exercise: Exercise moves the bowels and supports a healthy gut all around. 30 minutes of daily walking, swimming, and/or strength training are particularly beneficial.
• Walking in nature: Not only does walking outside in nature relieve stress and anxiety, which are constipation triggers, but it also supports the downward motion of the digestive system, promoting regular BM’s!
• Oil massage: Abyangha  is the practice of oiled self-massage, which decreases stress and anxiety, promotes immunity, and supports regularity.  At the end of your shower, take some sesame oil and massage your whole body, with particular emphasis on circular motions leading outward from the belly button.
• Guided meditation and hypnosis: both are very beneficial for stress reduction, buy gut-directed hypnotherapy in particular has been clinically proven to ease symptoms of IBS and constipation without the use of medication. I used gut-directed hypnotherapy with my private clients and have seen remarkable effects!
• Epsom salt/magnesium baths: hot baths with epsom salts support relaxation, stress reduction, and constipation relief (safer and gentler not than taking magnesium sulfate internally, which is a rather strong laxative)
• Castor oil packs: when applied over lower abdomen and covered with a hot water bottle, castor oil packs support elimination, detox, liver health, and even decrease menstrual cramps!
• Therapy and EMDR: addressing and processing underlying trauma is a vital step in treating chronic constipation, so make sure you’re getting the support you need!

 

Naturally relieving and preventing constipation is a truly holistic endeavor that involves making shifts to your eating, supplementation and lifestyle.  Try combinations of the strategies above (at least a few from each category) to find what works for you.  Or, if you need more personalized guidance and support with functional gut testing and implementation of your protocol, click here to schedule an initial consultation!

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